#27 Exercise is Medicine Beyond Muscle Building. It Can Prevent Disease to Live Longer
Step into how exercise is the best medicine and has benefits that go far beyond muscle building in reducing risk for disease and decreasing all-cause mortality to live longer. Explore how much exercise at what intensity, impact and duration will help you live longer. Learn how to create a workout routine that combines daily walking to enhance body composition, blunt hunger, aid in fat loss, improve muscle health and help you live longer.
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Show notes
Discover the impact of daily walking on muscle growth, fat loss, and longevity, alongside the benefits of varied exercise intensities.
CHAPTERS
00:00 Introduction
05:21 What’s the popular opinion about exercise?
06:21 Body Composition & Waist circumference is a risk factor for disease
08:03 Risks from High Body Fat and Risk from Too Low Body Fat Mass
13:49 The Benefits of High Intense Exercise on Longevity
17:34 Modern Exercise Focuses on Bouts of Exercise Rather than Total Daily Movement
22:16 The Benefits of Lower Intensity Exercise Like Walking
26:38 Which Exercise is the KING of Cardio and KING or Weight Loss
29:48 Walking for Muscle Gain and Healthy Body Weight
31:19 Exercise Confusion in Americans - Modern Approach Is Not optimizing exercise.
32:01 Benefits of 10,000 or more steps per day
35:45 Benefits of Walking: Helps us stay lean and fit
37:49 Blunt Hunger and Prevent Injuries with Low to Moderate Intensity Exercise
40:47 Calorie Burn From Walking Is Determined by Pace, Terrain, Overweight
45:13 Other Benefits of Walking: Improving Insulin Sensitivity and Glycogen Storage through Walking
53:04 Walking for Body Composition and Metabolism
57:06 Benefits of Walking: Improve Body Composition Lose Body Fat
58:27 Benefit of Walking: Improves Metabolism
01:00:46 Benefits of Walking: Lowers Oxidative Stress and Other Benefits
01:01:30 Benefits of Walking: Mood Boosting
01:02:01 Benefits of Walking: Lower Risk for Lifestyle Related Diseases & Increase Longevity
01:02:18 Reducing the Risk of Obesity, Cardiovascular disease, Type 2 Diabetes, and Dementia with Walking
01:02:47 Benefits of Walking: Improves Gastric Reflux and Improves Sleep
01:03:03 Benefits of Walking: Lower Risk for Cancer
01:05:54 How Do We Start Walking and Progress to the Step Goal? It's Scalable!
01:08:01 What are the challenges of walking? Is it enough to give health benefits? Takes too much time at a slower pace
01:10:41 What are the National Organization Guidelines for Exercise?
01:14:35 Meeting the Weekly Exercise Guidelines
01:15:22 Current Research on How Much Exercise and What Intensity
01:17:20 Article in Circulation uncovers how much exercise is needed to live longer and at what level is needed to reduce mortality
01:19:10 Exercising Above Recommended Guidelines and Health Benefits
01:28:25 My Recommendations
01:48:57 Summary of Daily Goal for those who want get started
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