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JeffN wrote:Here are two other concepts that I have discussed in this forum before, that can really help people in meeting the minimum requirements. They will provide enormous benefit with little to no risk and do not take a lot of time or effort.
1) Sitting, Standing & Intermittent Walking
http://www.jeffnovick.com/RD/Q_%26_As/E ... lking.html
viewtopic.php?f=22&t=39064&p=400882
2) NEAT - Non Exercise Activity Thermogenesis
This is defined as little movements throughout the day such as fidgeting, tapping, standing instead of sitting, crossing one legs, etc. They have found these can add up and can account for upwards of 300 calories a day or more.
The “NEAT Defect” in Human Obesity:
The Role of Nonexercise Activity Thermogenesis
ENDOCRINOLOGY UPDATE
ENDOCRINOLOGY NEWS FROM MAYO CLINIC
volume 2 number 1 2007
http://www.mayoclinic.org/documents/mc5 ... c-20079082
Non-Exercise Activity Thermogenesis
The Crouching Tiger Hidden Dragon of Societal Weight Gain
Arteriosclerosis, Thrombosis, and Vascular Biology.
2006; 26: 729-736
http://atvb.ahajournals.org/content/26/4/729.full
These are the messages that have to get out to the public as they will provide enormous benefit with little to no risk and do not take a lot of time or effort and are 100% inline with our overall message.
In Health
Jeff
JeffN wrote:We can also look at the issue another way, which I have discussed many times before. Let us say we have two identical people.
- one maintains a BMI of 18.5 and does so through a very healthy diet. They exercise moderately about 30 minutes a day, 5x a week and burn a total of about 2000 calories per day. To maintain their BMI, they consume about 2000 calories per day.
- the other identical person also maintains a BMI of 18.5 and does so through a very healthy diet. However, they exercise vigorously about 1.5 - 2 hours a day (or more) and burn a total of about 3000-3500 calories per day. To maintain their BMI, they consume about 3000-3500 calories per day.
All the studies in animals and the recent ones in humans show the first one will do much better and live longer and healthier.
Remember, a little is good, a little more may be a little better, but not that much and lots more is not good.
A few comments
Typically, when the recommendations for *exercise* are given, they are given as a minimum of 30 minutes of moderate exercise a day. That is for exercise/activity that is on top of baseline activity and not a recommendation for "all" activity.
The above study calculated the issue differently.
They included all types of physicals activity, including very low levels of minimum basic baseline activity (like leisure, work, household, etc), that would not have met the criteria of moderate activity as defined by me and all the other health organization listed in my Exercise Guidelines thread. For an activity to be moderate, it needs to be about 4-6 METs.
In this study, "Baseline activity, as currently defined, includes all sedentary and light activities (<3 METs)"
A simple leisurely stroll is 2 MET, so strolling for 60 minutes per day is 120 MET minutes, x 5 days is 600 MET minutes per week, which they are saying is the minimum goal and are using as the baseline comparison group. This would not meet the minimum I discuss.
So, the comparison is not a fair one of oranges to oranges.
Now, that does not make baseline activity worthless as several previous meta-analyses do show an association between 150 min/week of leisure time activity and a significant reduction in disease.
http://circ.ahajournals.org/content/ear ... 110.010710
So, the current study is still a bit misleading because it's using an extremely low level of total physical activity (600 MET/Minutes) and including low intensity activity in that total as the control/comparison and not being clear on this.
The 150 min/week recommendation is still relevant as long as people are aware it's above and beyond their normal light physical activity and activities of daily living.
Many years ago, I wrote an article about this issue of exercise, vs activity. In it, I asked the question, which was more important, the hour you spend in the gym doing formal exercise, or just being active all day and getting >/= 10K steps a day. My answer, was both. We need to get the equivalent of at least 30-60 minutes of moderate exercise, at least 5 days a week and we also have to lead an active lifestyle.
https://www.pritikin.com/eperspective/0 ... _print.htm
Perhaps I will add some comments to my exercise thread to clarify this issue, and these distinctions, some more.
In Health
Jeff
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