The B.rad Podcast MOFO Mission #5: Move Frequently (Breather Episode with Brad)
Isn’t it a relief to know that recent research suggests that increasing all forms of general everyday movement is more beneficial for your health than adhering to a devoted workout regimen?
This means that instead of sweating it out at the gym doing the same old, super repetitive routine, you get to enjoy doing a nice variety of movements throughout your day and week, which is not only way less boring, but also way more effective! That’s why MOFO Mission #5 is Move Frequently: because getting in that general everyday movement will make a huge difference in your health.
What exactly does general everyday movement entail? More frequent walking, (dynamic) stretching, and incorporating micro-workouts into your day, as well as devoting time to movement based practices like Yoga, Pilates, and Tai-Chi, and calisthenics and flexibility/mobility drills. In this show, I’m breaking down why it is that frequent movement has such an effect on our physiology. Some key points:
- The compensation theory of exercise/ total energy expenditure theory: A workout regimen makes minimal to zero contribution towards fat reduction goals, because strenuous workouts stimulate your appetite, making you consume more calories and also (consciously and subconsciously) seet out ways to be lazier/less active for the rest of the day.
- Sitting is the new smoking. Sitting for as little as 20 minutes delivers a measurable reduction in glucose tolerance and an increase in glucose resistance, plus a decrease in cognitive performance. Active couch potato syndrome is very real: just because you’re fit, it doesn’t automatically mean you’re healthy. If you’re not moving frequently, but putting in one hour daily for exercise, you’re not moving enough. This is where the general everyday movement comes in; make time at least for walking, and make strategic choices in your everyday life: park further away from your destination, take the stairs instead of the elevator, etc.
- A dynamic workplace is the goal. Whatever your situation is, try to make it work. If you don’t have room to do some lunges or squats in your office, just go in the stairwell or hallway if you can, because it’s super important that you create a habit of breaking up the workday to practice some form of movement.
TIMESTAMPS:
MOFO assignment no. 5 is to move frequently. Recent research in health fitness exercise physiology is suggesting that just increasing all forms of general everyday movement may be more important than a devoted exerciser regimen. [01:43]
Total energy expenditure theory is when your body’s metabolic function slows as a reaction to the calories you burn during exercise. [04:15]
Sitting is the new smoking. Prolonged periods of inactivity are risk factors for many different diseases. [07:22]
It’s important to do some critical thinking regarding what is the best movement formula for you. Your body is designed to move. [10:32]
Sitting still for as little as 20 minutes will deliver a measurable reduction in glucose tolerance and an increase in insulin resistance. [12:60]
Fidgeting and foam rolling are good things to do on your movement break. [16:36]
Brad describes many mini workouts to do throughout the day that are very beneficial. [19:49]
A dynamic workplace is a goal whatever your work situation is. [26:00]
The fourth pillar of moving frequently is a structured low-level cardiovascular exercise. [29:18]
Sticking to the MAF heart rate function, will produce all manner of benefits that can last up to 72 hours. [31:31]
A post dinner stroll is high up on the list. Try flexibility drills, get your workplace fit, and don’t forget the cardio. [34:58]
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