the first one is a very basic one that now you have a lot of information to act on which is sleep is essential and so we both agreed 8 hours of sleep would be ideal but if not at least 8 hours inmobile so that's a non-negotiable in terms of getting the foundation for allowing for glymphatic clearance and tissue clearance Etc the other is if possible unless it's absolutely excruciating when you just can't do it a 10-minute walk per day