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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Nutrivore Weekly Serving Matrix
An easy-to-use and flexible weekly checklist
to help you maximize nutrient-density.
The Weekly Serving Matrix is very helpful! I’ve been eating along these lines but this really helps me know where to focus vs. which foods serve a more secondary role. It’s super helpful and has taken a lot of worry out of my meal planning. Thanks!Jan
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
Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis: Annals of Internal Medicine: Vol 162, No 2
An Overview of Current Physical Activity Recommendations in Primary Care
Association of Sedentary Time with Mortality Independent of Moderate to Vigorous Physical Activity
The effect of physical activity on mortality and cardiovascular disease in 130 000 people from 17 high-income, middle-income, and low-income countries: the PURE study – The Lancet
Guide to Nutrivore e-book
Nutrivore is the simple yet revolutionary concept:
Choose foods to meet the body’s nutritional needs!
I’m very excited about the Nutrivore information! Thank you so much for all your research and hard work you put into this kind of information for all of us to use!!Debbie
Sprint exercise snacks: a novel approach to increase aerobic fitness | SpringerLink
Do stair climbing exercise “snacks” improve cardiorespiratory fitness?
Metabolic Effect of Breaking Up Prolonged Sitting with Stair… : Medicine & Science in Sports & Exercise
Breaking Up Prolonged Sitting Reduces Postprandial Glucose and Insulin Responses | Diabetes Care | American Diabetes Association
The Nutrivore Collection
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I never realized how important nutrients are and how intricately the body works! I can’t thank you enough for sharing all your knowledge and insights.Cheryl
Effect of daily 3-s maximum voluntary isometric, concentric, or eccentric contraction on elbow flexor strength
How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review | British Journal of Sports Medicine
Walking vs running for hypertension, cholesterol, & diabetes risk reduction
The Autoimmune Protocol e-book
Your practical guide to jump-start your healing with the AIP today.
One of my FAVORITE books I used to start the transition to AIP!!! It’s so helpful! I printed mine out and spiral bound it. Thank you for this!Rita Davidson
Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk Reduction | Arteriosclerosis, Thrombosis, and Vascular Biology
Take a walk, reduce your risk of suffering a stroke – Harvard Health
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
Physical activity predicts gray matter volume in late adulthood | Neurology
A Systematic Review of the Relationship Between Physical Activity and Happiness | SpringerLink
The Gut Health Guidebook
Diet and lifestyle to nurture your gut microbiome and heal leaky gut!
The depth of information, practical tips, and the accessible way Dr. Sarah shows me how to apply complex science to improve my health is truly remarkable.Wendy
Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking
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
Is Neck Posture Subgroup in Late Adolescence a Risk Factor for Persistent Neck Pain in Young Adults? A Prospective Study
The Gut Health Cookbook
180+ delicious recipes featuring 61 gut health superfoods!
The Gut Health Cookbook is fantastic! Thank you for researching and creating The Gut Health Cookbook! Such wonderful recipes! I’m so excited to try them all!Sue
Neck Posture Clusters and Their Association With Biopsychosocial Factors and Neck Pain in Australian Adolescents
Sitting spinal posture in adolescents differs between genders, but is not clearly related to neck/shoulder pain: an observational study
The Gut Health Collection
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I love Dr. Sarah’s passion for educating people and helping everyone on their journey to wellness!!Mindy
Is insufficient quantity and quality of sleep a risk factor for neck, shoulder and low back pain? A longitudinal study among adolescents
Neck and shoulder pains in relation to physical activity and sedentary activities in adolescence