Physical activity is crucial for preventing diseases such as cancer, cardiovascular diseases, and Alzheimer's.
Incorporating resistance training into exercise routines becomes increasingly vital as we age.
Taking frequent breaks from prolonged sitting can significantly improve overall health.
Regular exercise and physical activity can help reduce systemic inflammation levels and lower the risk of inflammation-related diseases.
Deep dives
The importance of physical activity for disease prevention
Physical activity is crucial for preventing diseases such as cancer, cardiovascular diseases, and Alzheimer's. Studies have shown that women who engage in 150 minutes of physical activity per week have a 30-50% lower risk of breast cancer. However, physical activity is often overlooked in healthcare systems, with only 3% of the medical budget allocated to prevention. Encouraging and promoting physical activity can have significant long-term health benefits and help prevent preventable diseases.
The importance of resistance training as we age
As we age, it is important to incorporate resistance training into our exercise routines. Strength training, especially as we get older, becomes increasingly vital to prevent muscle loss and maintain functional capacity. Retiring and becoming less physically active can exacerbate muscle loss and lead to a vicious cycle of decreased activity and further muscle deterioration. By actively engaging in resistance training, we can combat age-related muscle loss and maintain a higher level of physical function.
Dispelling myths about exercise and physical activity
There are several common misconceptions about exercise and physical activity. One of the myths is that sitting is inherently bad for our health. However, research shows that it is not the act of sitting itself that is problematic, but rather prolonged uninterrupted sitting. Taking frequent breaks and engaging in interrupted sitting can significantly improve overall health. Additionally, the myth that eight hours of sleep is necessary for everyone is debunked. Sleep patterns vary among individuals, and research suggests that around seven hours of sleep is optimal for most people.
The role of physical activity in regulating inflammation
Physical activity plays a crucial role in regulating inflammation within the body. Chronic inflammation is associated with various diseases such as cancer, cardiovascular diseases, and diabetes. Regular exercise and physical activity can help reduce systemic inflammation levels. Exercise activates certain cellular mechanisms that lower blood sugar levels, activate specific genes, and promote overall anti-inflammatory effects. By incorporating physical activity into our daily lives, we can lower inflammation levels and reduce the risk of inflammation-related diseases.
Strengthening the Foot for Plantar Fasciitis Relief
Plantar fasciitis is a mismatch disease caused by inadequate adaptation to modern environments. Wearing comfortable but stiff-sole shoes weakens the foot muscles, especially the four layers supporting the arch. The plantar fascia, a layer of connective tissue at the bottom, can get inflamed and difficult to repair. While insoles can alleviate symptoms, the long-term solution is to strengthen the foot. Foot doming exercises and wearing minimal shoes can help strengthen foot muscles, but caution should be taken to prevent overexertion and injuries.
Running, Knee Health, and Barefoot Style
Running is often blamed for knee problems, particularly arthritis, but studies show that running does not increase cartilage damage or the risk of developing arthritis. In fact, regular physical activity promotes healthy joints. Traditional running shoes with cushioned heels encourage heel striking, which can cause more force on the knees. On the other hand, barefoot running or forefoot striking allows for a gentler and lighter impact on the knees. Transitioning to a barefoot style slowly and gradually can be beneficial, but proper form and technique are important to avoid other foot and leg problems.
The Importance of Social Support and Accountability
One of the keys to maintaining regular exercise is social support and accountability. Having exercise companions or participating in group activities can provide motivation and encouragement. Building a support system that includes friends, family, or a trainer can help maintain consistency. Additionally, creating accountability, such as setting commitment contracts with consequences for not exercising, can provide further motivation. It is crucial to approach exercise with compassion, avoiding comparison and judgment, and recognizing that everyone's fitness journey is unique.
Dr Lieberman is the Chair of the Department of Human Evolutionary Biology at Harvard University. His research focuses on how the human body has evolved to be the way it is, he also explores how humans evolved to run long distances to scavenge and hunt.
He is the author of the best-selling books, ‘The Story of the Human Body: Evolution, Health, and Disease’ and ‘Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding’.
In this conversation Dr Lieberman and Steven discuss topics, such as:
Sitting isn’t actually the new smoking
The unseen health benefits of running
The best exercises for a healthy life
Why you don’t need 8 hours of sleep a night
Separating the health myths from reality
How the world has become too comfortable
How 74% of diseases can be prevented
Ways to hack and boost productivity
You can purchase Dr Lieberman’s newest book, ‘Exercised: The Science of Physical Activity, Rest and Health’, here: https://amzn.to/49udz2v
