On this episode of The Whole View Podcast, we discuss the importance of movement (don’t we do this every week, you ask? Why, YES!), but we offer important updates from some of the latest science on how much of an impact we can actually make to our health in short little bursts throughout the day. It is generally accepted across the world that the optimal target for exercise per week is 150 minutes (or 2.5 hours). Research has shown that there is not a huge difference if this exercise is performed all at once, or if it is spread out throughout the week. There is a slight benefit to the latter, but if you are getting this amount of exercise, you are doing everything right! It is also important to balance your exercise with recovery time, ideally at least 24-48 hours between workouts, complemented with a Nutrivore diet, hydration, probiotics, and good quality sleep.
Finally, did you know there is some new fascinating science on what the researchers are calling ‘Exercise Snacks’? This is a short interval of high-intensity exercise performed a few times a day, repeated a few times a week that has shown amazing results to overall health. For example, a 20 second bike sprint, performed 3x a day (that was separated by 4 hours between each interval), completed 3x a week resulted in a 13% improvement to insulin sensitivity. Simply amazing!!!! To put that in context, that is simply 3 minutes of intense exercise per week that resulted in this insane improvement. In fact, I also share a study showing benefits from a mere 3 seconds of exercise! I also dive into the cool new studies showing that our sitting posture actually has less to do with our overall health than the quality of our sleep and our sleeping position.
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Recommended Reading and Listening
- The Importance of Exercise
- The Benefits of Gentle Movement
- Why Exercising Too Much Hurts Your Gut
- Balancing Physical Activity with Rest: How Do We Get It Right?
- TPV Podcast, Episode 151: Exercise Performance & Gut Health
- TPV Podcast, Episode 155: Breaking the Sedentary Habit
- TPV Podcast, Episode 132: The Too Much of Exercise
- TPV Podcast, Episode 47: Exercise
A 12‐Week Physical and Cognitive Exercise Program Can Improve Cognitive Function and Neural Efficiency in Community‐Dwelling Older Adults: A Randomized Controlled Trial – Nishiguchi – 2015 – Journal of the American Geriatrics Society – Wiley Online Library
Systematic review and meta-analysis of reduction in all-cause mortality from walking and cycling and shape of dose response relationship | International Journal of Behavioral Nutrition and Physical Activity | Full Text