TWV Podcast Episode 497: Movement, Exercise Snacks and New Posture Science

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.

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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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Citations

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

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

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