1 00:00:09,840 --> 00:00:13,920 Speaker 1: Everyone, Welcome to another edition of Wisdom Wednesdays, and today 2 00:00:14,080 --> 00:00:16,840 Speaker 1: I want to talk about a research paper that I've 3 00:00:17,000 --> 00:00:20,079 Speaker 1: just read that was brought to my attention by my 4 00:00:20,720 --> 00:00:25,320 Speaker 1: partnering crime in the Heartiness Lab, Professor Grant Schofield. And 5 00:00:25,640 --> 00:00:30,320 Speaker 1: this research paper has just been published in Nature Communications 6 00:00:31,000 --> 00:00:34,640 Speaker 1: and the name of the title is Horrible Device based 7 00:00:34,720 --> 00:00:40,880 Speaker 1: Health Equivalents of different physical activity intensities against mortality, cardio 8 00:00:40,960 --> 00:00:45,400 Speaker 1: metabolic disease and cancer, and I reckon it's probably the 9 00:00:45,400 --> 00:00:50,600 Speaker 1: most important research paper around exercise that has been released 10 00:00:50,680 --> 00:00:55,880 Speaker 1: in the last decade or so because it really tells 11 00:00:55,960 --> 00:00:58,200 Speaker 1: us what we need to do to get the best 12 00:00:58,280 --> 00:01:00,600 Speaker 1: results for our health and it. 13 00:01:00,560 --> 00:01:03,720 Speaker 2: May just nudge you to up the intensity. 14 00:01:04,040 --> 00:01:07,480 Speaker 1: So it came out of the University of Sydney and 15 00:01:07,560 --> 00:01:11,360 Speaker 1: it's just redefined what it means to get the best 16 00:01:11,480 --> 00:01:14,560 Speaker 1: bang for your buck from exercise, and that's something that 17 00:01:14,600 --> 00:01:18,080 Speaker 1: I really like to talk about, particularly if you are 18 00:01:18,280 --> 00:01:22,000 Speaker 1: a busy individual like lots of us now. For years, 19 00:01:22,760 --> 00:01:26,800 Speaker 1: health guidelines have told us that one minute of vigorous 20 00:01:26,840 --> 00:01:30,160 Speaker 1: exercise equals two minutes of moderate exercise. 21 00:01:30,440 --> 00:01:31,880 Speaker 2: So, for example, the. 22 00:01:32,319 --> 00:01:36,280 Speaker 1: Guidelines around physical activity in Australia they're very similar to 23 00:01:36,360 --> 00:01:40,840 Speaker 1: the states, New Zealand and the UK, and it's one 24 00:01:41,000 --> 00:01:44,800 Speaker 1: hundred and fifty to three hundred minutes of moderate a 25 00:01:44,880 --> 00:01:48,320 Speaker 1: week or seventy five minutes to one hundred and fifty 26 00:01:48,400 --> 00:01:50,480 Speaker 1: minutes of vigorous or a combination. 27 00:01:50,680 --> 00:01:51,320 Speaker 2: They're off and in. 28 00:01:51,520 --> 00:01:53,640 Speaker 1: It goes on to say spread over at least five 29 00:01:53,680 --> 00:01:56,840 Speaker 1: sessions and incorporating at least two strength training sessions. But 30 00:01:57,440 --> 00:02:00,360 Speaker 1: this is the key thing that it is always been 31 00:02:00,880 --> 00:02:05,080 Speaker 1: that one minute of vigorous equals two minutes of moderate exercise. 32 00:02:05,720 --> 00:02:08,880 Speaker 1: But it turns out that this ratio of one to 33 00:02:08,919 --> 00:02:13,040 Speaker 1: two has been based on self reported data, so that 34 00:02:13,160 --> 00:02:18,040 Speaker 1: means people filling out questionnurs about high active they think 35 00:02:18,080 --> 00:02:21,520 Speaker 1: they have been. And I have long talked about the 36 00:02:21,600 --> 00:02:26,680 Speaker 1: issues here with self reported data because you're not always 37 00:02:26,680 --> 00:02:30,040 Speaker 1: the most accurate a remembering or estimating that stuff, and 38 00:02:30,200 --> 00:02:32,560 Speaker 1: also people telling to tell some porkies. 39 00:02:33,400 --> 00:02:36,200 Speaker 2: So what the researchers did was something a bit different. 40 00:02:36,320 --> 00:02:41,160 Speaker 1: They used wearrible devices, the accelerometers that you find in 41 00:02:41,200 --> 00:02:46,359 Speaker 1: our whole range of fitness trackers, to objectively measure physical 42 00:02:46,400 --> 00:02:50,720 Speaker 1: activity in more than seventy three adults from the UK 43 00:02:50,960 --> 00:02:54,120 Speaker 1: Biobank study and This is the study that just keep 44 00:02:54,240 --> 00:02:58,400 Speaker 1: the gift that keeps on giving from research. There's so 45 00:02:58,520 --> 00:03:01,560 Speaker 1: much research that's coming out of the UK Biobank study. 46 00:03:02,280 --> 00:03:05,320 Speaker 1: So how did they measure it? So each person wore 47 00:03:05,400 --> 00:03:08,240 Speaker 1: device on the risk for a full week at twenty 48 00:03:08,240 --> 00:03:10,839 Speaker 1: four hours a day. And now here's where it gets 49 00:03:10,880 --> 00:03:14,960 Speaker 1: a little bit techy. The devices captured movement in tiny 50 00:03:15,040 --> 00:03:19,680 Speaker 1: slices of time called ten second epochs. And think about 51 00:03:19,840 --> 00:03:23,840 Speaker 1: like your activity being recorded every ten seconds all day 52 00:03:23,960 --> 00:03:28,320 Speaker 1: and all night, whether you were sitting, walking, sprinting, intensity 53 00:03:28,320 --> 00:03:32,639 Speaker 1: of movement basically, and those snippets of data were then 54 00:03:33,040 --> 00:03:36,760 Speaker 1: fed into a machine learning model, which is basically a 55 00:03:36,800 --> 00:03:41,240 Speaker 1: smart algorithm that's been trained to recognize patterns of movement 56 00:03:41,320 --> 00:03:43,920 Speaker 1: and classify them into three intensity levels. 57 00:03:44,240 --> 00:03:45,440 Speaker 2: The first one. 58 00:03:45,560 --> 00:03:49,760 Speaker 1: Light activity, and that's easy movement like slow walking. 59 00:03:49,480 --> 00:03:50,760 Speaker 2: Or household chores. 60 00:03:51,120 --> 00:03:56,840 Speaker 1: And moderate physical activity and brisk walking or casual cycling, 61 00:03:56,920 --> 00:03:58,760 Speaker 1: those sorts of things where you're getting your heart rate 62 00:03:58,840 --> 00:04:02,280 Speaker 1: up a bit. And then vigorous physical activity, the stuff 63 00:04:02,320 --> 00:04:07,400 Speaker 1: that really gets your heart pounding, running hit classes, fast 64 00:04:07,440 --> 00:04:12,040 Speaker 1: cycling sports, those sorts of things. And by analyzing millions 65 00:04:12,080 --> 00:04:15,920 Speaker 1: of these ten second windows, the model could see exactly 66 00:04:16,000 --> 00:04:20,080 Speaker 1: how much time people spent and each intensity and link 67 00:04:20,120 --> 00:04:24,120 Speaker 1: it to their health outcomes over the next eight years. Right, 68 00:04:24,200 --> 00:04:26,320 Speaker 1: So this is the key. It was an eight year 69 00:04:26,400 --> 00:04:33,920 Speaker 1: long study and the results were crystal clear. Vigorous exercise, surprise, surprise, 70 00:04:34,040 --> 00:04:37,400 Speaker 1: came out as the most time efficient and powerful for 71 00:04:37,520 --> 00:04:41,679 Speaker 1: reducing risk of death and disease. And look, most people 72 00:04:41,760 --> 00:04:44,640 Speaker 1: get that, although there are still some people who say 73 00:04:44,680 --> 00:04:48,560 Speaker 1: that moderate is better than vigorous, and I don't know 74 00:04:48,560 --> 00:04:51,479 Speaker 1: what planet they're living on, but anyway, let's break down 75 00:04:51,520 --> 00:04:55,360 Speaker 1: the numbers in this study. For every one minute of 76 00:04:55,480 --> 00:05:01,400 Speaker 1: vigorous activity, you need roughly between four to nine minutes 77 00:05:01,400 --> 00:05:04,599 Speaker 1: of moderate physical activity depending on what outcome they were 78 00:05:04,640 --> 00:05:07,159 Speaker 1: looking at, which I'll get into in a second, or 79 00:05:07,839 --> 00:05:10,800 Speaker 1: fifty three to one hundred and fifty six minutes of 80 00:05:10,960 --> 00:05:15,160 Speaker 1: light activity and in order to get the same health benefit. 81 00:05:15,640 --> 00:05:18,440 Speaker 1: Now here is how it looked across different outcomes. This 82 00:05:18,480 --> 00:05:19,680 Speaker 1: is why there was a range. 83 00:05:19,800 --> 00:05:19,960 Speaker 2: Right. 84 00:05:20,320 --> 00:05:24,320 Speaker 1: So, again, they tracked these people. There was, as I said, 85 00:05:24,360 --> 00:05:27,200 Speaker 1: tens and tens of thousands of them, and some of 86 00:05:27,200 --> 00:05:30,720 Speaker 1: them died from different events or had major events, and 87 00:05:30,760 --> 00:05:31,840 Speaker 1: then they were able to. 88 00:05:31,800 --> 00:05:32,880 Speaker 2: Look at all the data. 89 00:05:32,960 --> 00:05:37,760 Speaker 1: So for all cause mortality, that is, death by any cause. 90 00:05:39,240 --> 00:05:44,960 Speaker 1: One minute of vigorous physical activity was worth four minutes 91 00:05:45,120 --> 00:05:49,040 Speaker 1: of moderate activity in terms of its protective effect, so 92 00:05:49,080 --> 00:05:52,599 Speaker 1: you get basically four times the bang for your back. 93 00:05:53,080 --> 00:05:56,200 Speaker 1: But one minute of vigorous physical activity was worth a 94 00:05:56,360 --> 00:06:01,880 Speaker 1: whopping fifty three minutes of light physical activity, and in 95 00:06:02,120 --> 00:06:06,679 Speaker 1: when it came to cardiovascular mortality, it was even bigger. 96 00:06:07,120 --> 00:06:11,040 Speaker 1: One minute of vigorous physical activity was worth eight minutes 97 00:06:11,279 --> 00:06:15,960 Speaker 1: of moderate physical activity and a whopping seventy three minutes 98 00:06:16,000 --> 00:06:19,720 Speaker 1: of light. And then for me at your heart events, 99 00:06:20,000 --> 00:06:23,039 Speaker 1: one minute was worth vigorous was worth five minutes of 100 00:06:23,080 --> 00:06:26,279 Speaker 1: moderate or eighty six minutes of light. And then for 101 00:06:26,640 --> 00:06:29,840 Speaker 1: type two diabetes it was even more impressive. One minute 102 00:06:29,880 --> 00:06:33,200 Speaker 1: of vigorous was worth nine minutes of moderate or a 103 00:06:33,279 --> 00:06:37,520 Speaker 1: whopping ninety four minutes of light physical activity. And then 104 00:06:37,560 --> 00:06:41,920 Speaker 1: for cancer mortality, and one minute of vigorous was as 105 00:06:41,960 --> 00:06:44,760 Speaker 1: protective as three and a half minutes of moderate or. 106 00:06:44,800 --> 00:06:47,400 Speaker 2: One hundred and fifty six minutes of light. 107 00:06:48,200 --> 00:06:51,440 Speaker 1: So think about this, If you just did fifteen minutes 108 00:06:51,480 --> 00:06:55,200 Speaker 1: of exercise, you'd get roughly the sea and benefit this 109 00:06:55,279 --> 00:06:58,520 Speaker 1: sorry fifteen minutes of vigorous exercise, you'd get roughly the 110 00:06:58,560 --> 00:07:01,280 Speaker 1: SAAME benefit as an r to an hour and a 111 00:07:01,360 --> 00:07:06,520 Speaker 1: half of moderate activity are several hours of light activity. 112 00:07:06,720 --> 00:07:11,000 Speaker 1: Now that is a huge difference, and people like me 113 00:07:11,760 --> 00:07:14,720 Speaker 1: and Grant Scofeed and others have been banging on about 114 00:07:14,720 --> 00:07:18,560 Speaker 1: this forever that we need to be doing more vigorous 115 00:07:18,600 --> 00:07:23,080 Speaker 1: physical activity, and this research paper just blows up this 116 00:07:23,600 --> 00:07:27,560 Speaker 1: decades old idea. 117 00:07:25,720 --> 00:07:29,400 Speaker 2: That one minute of vigorous is worth two minutes of moderate. 118 00:07:29,480 --> 00:07:32,680 Speaker 2: It's just way more impactful. 119 00:07:33,760 --> 00:07:36,840 Speaker 1: And this actually changes how we think about movement in 120 00:07:36,880 --> 00:07:38,280 Speaker 1: real life. 121 00:07:38,600 --> 00:07:38,760 Speaker 2: Now. 122 00:07:38,800 --> 00:07:42,400 Speaker 1: We often believe that more is better, more steps, more minutes, 123 00:07:42,760 --> 00:07:46,880 Speaker 1: but this study is very very clear that it's about intensity. 124 00:07:47,000 --> 00:07:50,679 Speaker 1: The effort that you put in delivers way more health 125 00:07:50,720 --> 00:07:55,559 Speaker 1: benefit in far lest time. And it actually top tails 126 00:07:55,680 --> 00:07:59,160 Speaker 1: rather nicely on previous research that I've talked about on 127 00:07:59,360 --> 00:08:03,440 Speaker 1: Vilpa's which I call movement snacks, but these academics called 128 00:08:03,480 --> 00:08:10,080 Speaker 1: them vigorous intensity lifestyle physical activity. Basically short bursts of 129 00:08:10,520 --> 00:08:14,520 Speaker 1: vigorous physical activity, and there's a huge protective effect of 130 00:08:14,560 --> 00:08:18,360 Speaker 1: those of just doing one minute, thirty seconds, two minutes 131 00:08:18,440 --> 00:08:22,360 Speaker 1: during the day and accumulating that over time. So you 132 00:08:22,480 --> 00:08:25,880 Speaker 1: really I think the message here is that you don't 133 00:08:25,920 --> 00:08:27,640 Speaker 1: have to go to the gym, or you don't need 134 00:08:27,680 --> 00:08:30,200 Speaker 1: to have half an r just getting off your ars, 135 00:08:30,280 --> 00:08:33,480 Speaker 1: especially if you're working from home and doing a thirty 136 00:08:33,480 --> 00:08:35,800 Speaker 1: second sprint or a couple of minutes running up and 137 00:08:35,880 --> 00:08:39,680 Speaker 1: down the stairs, or doing burpies or squats or whatever, 138 00:08:40,679 --> 00:08:43,920 Speaker 1: kettlebale swing staff that's really going to get your heart 139 00:08:44,000 --> 00:08:47,440 Speaker 1: rate up, and just doing a couple of minutes of 140 00:08:47,480 --> 00:08:53,160 Speaker 1: that several times a day is actually very protective for 141 00:08:53,320 --> 00:08:57,000 Speaker 1: your health and longevity, as was shown in that research 142 00:08:57,040 --> 00:09:03,120 Speaker 1: paper on philpis the thing here that especially if you're 143 00:09:03,200 --> 00:09:07,880 Speaker 1: time poor, this is really encouraging news because you can 144 00:09:08,320 --> 00:09:12,199 Speaker 1: just do those short, short bursts and. 145 00:09:12,440 --> 00:09:15,960 Speaker 2: Every single minute counts. So here's how you put this 146 00:09:16,000 --> 00:09:16,520 Speaker 2: into action. 147 00:09:17,920 --> 00:09:22,880 Speaker 1: Try three sessions of high intensity stuff, so maybe twenty 148 00:09:23,200 --> 00:09:28,720 Speaker 1: minutes of hit running or cycling hard enough that you're 149 00:09:28,920 --> 00:09:33,280 Speaker 1: really breathing hardly, and you can do those in intervals 150 00:09:33,320 --> 00:09:35,520 Speaker 1: as well, where you go hard, you back off, you 151 00:09:35,559 --> 00:09:38,360 Speaker 1: go hard, you back off, and then mix that up 152 00:09:38,400 --> 00:09:42,480 Speaker 1: with your moderate activity throughout the day, going out for walks, 153 00:09:43,360 --> 00:09:46,880 Speaker 1: those sorts of things, and of course staying generally active, 154 00:09:47,080 --> 00:09:49,559 Speaker 1: just getting off your arson, moving is it going to 155 00:09:49,600 --> 00:09:52,000 Speaker 1: accumulate that light physical activity. 156 00:09:52,320 --> 00:09:54,240 Speaker 2: But really, if you're chasing. 157 00:09:53,880 --> 00:09:58,160 Speaker 1: The biggest return on your time investment, the vigorous bursts of. 158 00:09:58,080 --> 00:10:00,720 Speaker 2: Physical activity are absolute lead gold. 159 00:10:00,800 --> 00:10:03,640 Speaker 1: And as I said, even one minute running up and 160 00:10:03,679 --> 00:10:07,880 Speaker 1: downstairs or doing squats or burpies can make a big, 161 00:10:08,000 --> 00:10:13,920 Speaker 1: big difference. So, just to summarize, fifteen minutes of vigorous 162 00:10:13,960 --> 00:10:17,679 Speaker 1: activity can be just as powerful as more than an 163 00:10:17,760 --> 00:10:21,840 Speaker 1: hour of moderate exercise, and far more efficient than a 164 00:10:21,840 --> 00:10:22,839 Speaker 1: couple of hours. 165 00:10:22,559 --> 00:10:23,680 Speaker 2: Of light movement. 166 00:10:24,240 --> 00:10:27,040 Speaker 1: The old idea of that one to two ratio that 167 00:10:27,080 --> 00:10:29,560 Speaker 1: we've been using for decades, we need to throw it 168 00:10:29,720 --> 00:10:32,960 Speaker 1: in the bin. The data suggests it's more like one 169 00:10:33,000 --> 00:10:36,719 Speaker 1: to five to one to nine, so it gives us 170 00:10:36,760 --> 00:10:39,960 Speaker 1: two to four times the payoff than we thought that 171 00:10:40,040 --> 00:10:44,480 Speaker 1: it did originally. And while light activity is still good 172 00:10:44,520 --> 00:10:47,640 Speaker 1: for your overall well being and walking and getting steps 173 00:10:47,720 --> 00:10:51,040 Speaker 1: is still good, it's not enough on its own to 174 00:10:51,240 --> 00:10:55,760 Speaker 1: strongly reduce disease risk unless you're doing it all bloody 175 00:10:55,840 --> 00:10:59,360 Speaker 1: day long. So the message here, sign up for CrossFit 176 00:10:59,640 --> 00:11:02,920 Speaker 1: forty five five, some of those higher intensity stuffs, or 177 00:11:03,200 --> 00:11:07,280 Speaker 1: if you're motivated, it's about doing it yourself and it's 178 00:11:07,320 --> 00:11:11,040 Speaker 1: really about getting comfortable with being uncomfortable. 179 00:11:11,320 --> 00:11:13,680 Speaker 2: That's it for this week, folks, catch you next time.