Dan Buettner, Keith Famie, 100 Steps discussed on The Paul W. Smith Show
Week Wednesday, as Dana would say, Hump day. And then, of course the camel joins in as well. We do this to keep the camel employed. You know what I'm saying? The government money has stopped, but we continue it going here. We are so fortunate to have such a great listening audience yourself included, and we appreciate you. And never take you for granted. And we appreciate the experts who decided to wake up with us in the morning here Monday through Friday from six till nine as well. And they're very interested in helping their fellow listeners. That would include our friend, Dr Tom Riff. I he is Wow. He's the founder and CEO of Flex M. D. He is associated with Harvard Medical School and the true Health Initiative Board of directors. He's a busy guy, but never too busy. To offer us helpful information. And when I say helpful information, I mean life changing life extending life saving information, and that's where we are again with. Dr Tom Riff, I Good morning, Doc. Good morning, Paul. While the pressures on thank you so much, but to welcome me with some great kiss music in the background, so I'm quite up. Uh, the pressure is always on. But you deliver you deliver, and we appreciate it and in your delivering really good news. Better news for people. Really an easy math. Paul is going to be very easy and very, very doable. Uh, the math on this one comes from a study called the Cardio Study. A couple 1000. People were given special accelerometers basically pedometers but a little bit more sensitive for any type of movement. Essentially showing that just adding 2000 steps per day because the average Americans around 5000 and so they saw this dramatic drop in mortality from all causes. And everyone was whatever ethnicity especially we're talking about middle aged, but nevertheless, this is a target very important target audience. Any mortality from just adding 2000 steps per day. Now that comes down to basically 2 10 minute walks four or five minute walk. It takes about a minute to do 100 steps on average. It is absolutely in fact, important to say this was really no sweating, required and distributed throughout the day type of movement. Now, since the days that I went with Keith Famie up into the mountains of Sardinia, and we filmed the movie abrasive aging, which Dan Buettner was in, and he's also espoused this, the longevity populations don't really exercise. No, no. No offense against exercises on a gym rat myself. But the truth is, the real cake is in non exercise activity, time and the icing maybe adding some exercise to it. But sitting all day working out in the morning and sitting all day long is probably not going to give you the same benefits as what we're finding here. Simple. No sweat steps. Spread throughout the day. Turning it up just a little bit. 2000 steps extra from going from 5 to 7000. There was some added benefits up to that magical 10,000. But there was some diminishing returns the real chunk of it. What's so Simple and and I'll tell you something else we're seeing in data of people who get light activity distributed throughout the day poll. They have lower appetite, whereas brisk exercise may increase appetite. And that seems logical. Chronic Sitting seems to increase appetite, too. So you're kind of stuck with this. This, uh Relationship where some people, for instance, who exercise very heavily in the morning and then sit all day and wonder why their appetite is so out of control. We kind of get what's going on here. Hunger hormones may be reduced. And the timing is really important, too, because I'll leave you with why the American Diabetes Association is now recommending. Should not sit for more than 30 minutes without some degree of activity five minutes and they mentioned even kicking your legs under the table anything when they when they looked at what would control blood sugar after dinner? Better either 45 minutes of brisk exercise in the morning. Or 15 minutes of a light walk within 30 minutes of your last fight of dinner. Of course, I'm a physician. I have been a terrible attorney because I've totally lead the witness to the obvious answer. It was the 15 minutes of light walking after dinner. Now, this doesn't mean don't exercise exercise. Brisk exercise may help you with your focus your bone health, your blood pressure when it comes to blood, sugar and insulin, sensitivity and and just longevity. It seems like a car. You don't want it to sit rocks. You don't want to hammer it all the time. I give good Detroit Auto analogies on that That's obviously not going to be good for the car in the sweet spot is right in the middle. You know, I've said it before. Just because it's what I lived in. What I watched Grandpa Harry lived to be 100 way back when when it wasn't popular, we got people living could be 100 all the time now, But this was 20 years ago. Maybe longer now. But he always just loved to take a walk after dinner. Now he didn't know anything about 10,000 steps or 7000 steps. He just like to take a walk after dinner. And what you just said to me may have, I hope finally changed my life. Kim goes walking every night and I come up with an excuse every night. Why I can't do it. Well, I got to get ready for the show. I taped 14 newscast. I gotta watch him all this all these excuses, But you know, you've taken away that Really high bar of 10,000 steps, and you put it in the terms that all of us can relate to. Maybe just 2000 more steps than we're already taking, which equals about 7000. And you broke it down into 25 minute walks or 2 10 minute walks or whatever it is you said Duck. Uh, that's very, very doable. And excuse proof. So I thank you for that. I don't know my pleasure. Absolutely. And breaking it up even in the tinier pieces for people have joint issues. By the way. Do you recommend good walking shoes? Uh, 2 10 minute walks. 45 minute watch..