1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:10,400 --> 00:00:16,639 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Ten 3 00:00:17,360 --> 00:00:22,239 Speaker 1: thousand steps. That is the guidelines that you are given 4 00:00:23,120 --> 00:00:27,960 Speaker 1: the goal to reach your daily step count ten thousand steps. 5 00:00:27,960 --> 00:00:31,280 Speaker 1: Did you ever stop to wonder where that number came from? 6 00:00:31,520 --> 00:00:36,000 Speaker 1: Most don't you just take it? Recommendations are given, you say, Okay, 7 00:00:36,040 --> 00:00:39,519 Speaker 1: that's my goal. Well let's talk about why. So in 8 00:00:39,560 --> 00:00:42,360 Speaker 1: this episode we're gonna talk about where that came from, 9 00:00:42,360 --> 00:00:45,000 Speaker 1: what that's all about, Is it right, is it wrong? 10 00:00:45,400 --> 00:00:48,760 Speaker 1: What benefits are conferred? How much do you need to do, 11 00:00:48,880 --> 00:00:51,560 Speaker 1: and why? You're going to talk about a few studies 12 00:00:51,640 --> 00:00:55,640 Speaker 1: to to support or refute what I'm going to talk about, 13 00:00:55,920 --> 00:00:57,880 Speaker 1: and I'm gonna tell you what you should do. That's 14 00:00:57,920 --> 00:01:00,760 Speaker 1: pretty much what I do here on and it's disrupted. 15 00:01:00,800 --> 00:01:05,120 Speaker 1: It's the perfect topic. It is so popular now, the 16 00:01:05,640 --> 00:01:09,840 Speaker 1: different fitness trackers, and it's exciting. It's super exciting. As 17 00:01:09,840 --> 00:01:13,720 Speaker 1: I've said before, been in this industry so long, and 18 00:01:13,760 --> 00:01:18,759 Speaker 1: there's so many exciting new inventions and we are living 19 00:01:18,840 --> 00:01:21,240 Speaker 1: in the best time people to get in shape to 20 00:01:21,280 --> 00:01:24,360 Speaker 1: be as healthy as possible. Thirty years ago when I 21 00:01:24,400 --> 00:01:27,480 Speaker 1: started there were no fitness trackers, there was no internet, 22 00:01:27,520 --> 00:01:29,560 Speaker 1: there was no nothing. You went to the gym, you 23 00:01:29,640 --> 00:01:31,720 Speaker 1: lifted heavy things. That was it. You wrote it down 24 00:01:31,720 --> 00:01:34,640 Speaker 1: on a piece of paper. Okay, so super exciting. But 25 00:01:34,720 --> 00:01:38,720 Speaker 1: ten thousand steps, what does that mean? And as so 26 00:01:39,160 --> 00:01:43,640 Speaker 1: many topics in fitness and health and wellness and nutrition, 27 00:01:43,959 --> 00:01:46,040 Speaker 1: it serves to confuse. And I'm gonna read you some 28 00:01:46,080 --> 00:01:49,520 Speaker 1: doozy articles and one crazy study I'm so excited to 29 00:01:49,560 --> 00:01:53,640 Speaker 1: get to about ten thousand steps and it's so perfect, 30 00:01:54,400 --> 00:02:01,240 Speaker 1: perfect indication, an example of twisting the the research and 31 00:02:01,320 --> 00:02:04,280 Speaker 1: not looking deeply at it and just adding a headline 32 00:02:04,720 --> 00:02:10,240 Speaker 1: that shockingly enough, serves not only to confuse but to press. 33 00:02:10,760 --> 00:02:12,720 Speaker 1: I'm so excited to talk about this study. I'm gonna 34 00:02:12,720 --> 00:02:15,320 Speaker 1: talk about about five different studies that look at different 35 00:02:15,320 --> 00:02:18,240 Speaker 1: aspects of the steps and the ten thousand steps and 36 00:02:18,320 --> 00:02:21,200 Speaker 1: what it's all about. And this should be really helpful 37 00:02:21,240 --> 00:02:24,519 Speaker 1: to those of you who are tracking your steps. And 38 00:02:24,919 --> 00:02:29,920 Speaker 1: it's gonna be hopeful because it is so common in 39 00:02:30,080 --> 00:02:33,680 Speaker 1: fitness that we're given certain information you don't know why, 40 00:02:33,880 --> 00:02:36,320 Speaker 1: and you may not be able to hit it, and 41 00:02:36,360 --> 00:02:40,840 Speaker 1: that serves to get you disappointed and discouraged. And that's 42 00:02:40,880 --> 00:02:43,920 Speaker 1: not helpful at all. So that's what this shows for 43 00:02:44,840 --> 00:02:47,760 Speaker 1: So I'm very excited. Ten thousand steps. Where does that 44 00:02:47,840 --> 00:02:52,359 Speaker 1: come from? So start by talking about that ten thousand steps. 45 00:02:52,760 --> 00:02:56,160 Speaker 1: You might be surprised to find out that it's pretty 46 00:02:56,240 --> 00:02:59,560 Speaker 1: arbitrary for the most part. Then it made sense after 47 00:02:59,560 --> 00:03:03,880 Speaker 1: the facts. So in nineteen sixty five, a Japanese professor 48 00:03:03,919 --> 00:03:07,280 Speaker 1: of health science, he believed that walking ten thousand steps 49 00:03:07,280 --> 00:03:10,440 Speaker 1: a day would help Japanese avoid obesity. So back in 50 00:03:10,560 --> 00:03:14,760 Speaker 1: nineteen sixty five, and he called it man poe key. 51 00:03:14,960 --> 00:03:17,640 Speaker 1: And now I don't speak Japanese, I may be mispronouncing 52 00:03:17,680 --> 00:03:21,560 Speaker 1: that most likely, but m A n p o dash 53 00:03:22,120 --> 00:03:26,120 Speaker 1: k ei man pokey okay, and that means, according to 54 00:03:26,160 --> 00:03:29,400 Speaker 1: the research in Japanese, ten thousand steps. And I even 55 00:03:29,440 --> 00:03:32,520 Speaker 1: read that the name was chosen for this product because 56 00:03:32,560 --> 00:03:36,640 Speaker 1: the character in Japanese ten thousand looks sort of like 57 00:03:36,680 --> 00:03:40,280 Speaker 1: a man walking. So there you go, there you go. 58 00:03:40,800 --> 00:03:46,160 Speaker 1: So all the way back sixty five, ten thousand steps, 59 00:03:46,440 --> 00:03:48,720 Speaker 1: and he had a predominant a product that went with that, 60 00:03:49,160 --> 00:03:51,520 Speaker 1: the man pokey okay. He wanted to get the moving 61 00:03:51,800 --> 00:03:54,680 Speaker 1: pretty ahead of the curve. I was surprised even myself 62 00:03:54,720 --> 00:03:59,080 Speaker 1: to find it went that far back and just two thousand, 63 00:03:59,200 --> 00:04:02,920 Speaker 1: what you know, ten twelve just started to really um 64 00:04:03,040 --> 00:04:06,280 Speaker 1: gain traction here in the US. But that's the the 65 00:04:06,360 --> 00:04:11,760 Speaker 1: origins ten thousand steps Japanese pedometer. Professor of health science 66 00:04:11,800 --> 00:04:16,359 Speaker 1: believed this would help with obesity in Japan and he 67 00:04:16,440 --> 00:04:20,040 Speaker 1: called it the man pokey the ten thousand step meter. Now, 68 00:04:20,560 --> 00:04:23,960 Speaker 1: if you look at the science, it makes sense. It 69 00:04:24,000 --> 00:04:28,320 Speaker 1: makes sense in what we do as Americans and kind 70 00:04:28,320 --> 00:04:32,120 Speaker 1: of pushing that limit. But there is a limitation to that. 71 00:04:32,360 --> 00:04:35,960 Speaker 1: So quick break. Now we know it comes basically from 72 00:04:35,960 --> 00:04:40,159 Speaker 1: a Japanese predometer named for ten thousand steps. When we 73 00:04:40,160 --> 00:04:41,719 Speaker 1: come back, then I'm gonna tell you why it kind 74 00:04:41,720 --> 00:04:44,160 Speaker 1: of makes sense, and then it kind of doesn't. We'll 75 00:04:44,200 --> 00:04:58,359 Speaker 1: be right back talking about ten thousand steps of that 76 00:04:58,360 --> 00:05:02,440 Speaker 1: recommendation we have been given. You have been given by 77 00:05:02,720 --> 00:05:06,640 Speaker 1: of course someone selling products. And it's a good thing. 78 00:05:06,800 --> 00:05:08,760 Speaker 1: It's a good thing we need to move more, right, 79 00:05:09,000 --> 00:05:12,159 Speaker 1: But that doesn't mean that ten thousand is this magic number. 80 00:05:12,279 --> 00:05:14,279 Speaker 1: But here's where the math kind of works out in 81 00:05:14,320 --> 00:05:17,240 Speaker 1: my opinion. Right, So, even though it was kind of 82 00:05:17,320 --> 00:05:21,159 Speaker 1: arbitrary ten thousand steps back in the day, the average American, 83 00:05:21,200 --> 00:05:25,560 Speaker 1: according to the research, tends to walk around three thousand 84 00:05:25,640 --> 00:05:28,479 Speaker 1: to six thousand, four thousand to six thousand somewhere in 85 00:05:28,520 --> 00:05:31,800 Speaker 1: that area, right, four thousand to six thousand steps a 86 00:05:31,880 --> 00:05:35,080 Speaker 1: day through their activities of daily living, just through normal stuff. 87 00:05:35,600 --> 00:05:37,680 Speaker 1: Most people are gonna walk about that four thousand to 88 00:05:37,760 --> 00:05:40,839 Speaker 1: six thousand steps. So let's add on to that the 89 00:05:40,920 --> 00:05:45,320 Speaker 1: normal c DC and and other organizations recommendations for about 90 00:05:45,440 --> 00:05:49,280 Speaker 1: a hundred and fifty minutes of exercise per week. So 91 00:05:49,360 --> 00:05:52,560 Speaker 1: let's divide that by five days, just to you know, 92 00:05:52,839 --> 00:05:55,280 Speaker 1: five days of the week for many people. Uh, that's 93 00:05:55,279 --> 00:05:58,159 Speaker 1: about thirty minutes of exercise a day, and thirty minutes 94 00:05:58,200 --> 00:06:01,520 Speaker 1: of exercise again, according to some research, is around three 95 00:06:01,520 --> 00:06:04,240 Speaker 1: thousand to four thousand steps. So there you have it. 96 00:06:04,560 --> 00:06:07,880 Speaker 1: If the average American is walking through their activities of 97 00:06:07,960 --> 00:06:11,600 Speaker 1: daily living around four thousand and six thousand steps, and 98 00:06:11,960 --> 00:06:14,760 Speaker 1: we're told you should do about thirty minutes of exercise 99 00:06:15,279 --> 00:06:18,360 Speaker 1: and that's three thousand and four thousand steps, there's your 100 00:06:18,400 --> 00:06:21,159 Speaker 1: ten thousand number. So it kind of makes sense. Here's 101 00:06:21,200 --> 00:06:25,600 Speaker 1: the problem. I don't believe personally that four thousand and 102 00:06:25,680 --> 00:06:28,200 Speaker 1: six thousand is the average. And even if it is 103 00:06:28,279 --> 00:06:30,680 Speaker 1: the average. That means there are people doing a heck 104 00:06:30,680 --> 00:06:32,440 Speaker 1: of a lot more and there are people doing a 105 00:06:32,480 --> 00:06:34,520 Speaker 1: heck of a lot less. That is, even in my 106 00:06:34,640 --> 00:06:38,120 Speaker 1: limited knowledge of math, what an average is. So for 107 00:06:38,160 --> 00:06:41,560 Speaker 1: the people who are doing two thousand right now, asking 108 00:06:41,640 --> 00:06:48,120 Speaker 1: you to do ten thousand is ridiculous. That's my primary problem, 109 00:06:48,160 --> 00:06:52,440 Speaker 1: an issue with recommendations like this. Now it goes against 110 00:06:52,640 --> 00:06:56,880 Speaker 1: my total belief that we need goals and you need 111 00:06:57,000 --> 00:07:00,640 Speaker 1: numbers to shoot for. But that's probably not the It's 112 00:07:00,760 --> 00:07:05,320 Speaker 1: something over time maybe, and something to work towards. But 113 00:07:06,320 --> 00:07:11,880 Speaker 1: my belief, my experience, and my advice is to beat yesterday. 114 00:07:12,040 --> 00:07:17,200 Speaker 1: So if you have a predometer, uh, you know, anything 115 00:07:17,200 --> 00:07:18,880 Speaker 1: that is tracking your steps, and by the way, there's 116 00:07:18,920 --> 00:07:21,200 Speaker 1: so many different ways to do it now. There are 117 00:07:21,600 --> 00:07:24,520 Speaker 1: you know, the risk based devices, There is your phone, 118 00:07:24,960 --> 00:07:28,600 Speaker 1: there are GPS watches. There are so many different things 119 00:07:28,640 --> 00:07:31,680 Speaker 1: that track your steps and many of you may ask 120 00:07:32,160 --> 00:07:34,920 Speaker 1: how does it do it? So one of the basic 121 00:07:35,000 --> 00:07:39,960 Speaker 1: ways for something like a fitbit, it's an accelerometer, okay, 122 00:07:40,000 --> 00:07:43,400 Speaker 1: and it's it's a three axis accelerometer that counts how 123 00:07:43,400 --> 00:07:46,400 Speaker 1: many steps you take each day, and it converts this 124 00:07:46,440 --> 00:07:50,760 Speaker 1: recorded motion into data that can be reviewed right by 125 00:07:51,160 --> 00:07:54,080 Speaker 1: UH different formulas and different things. When you input other 126 00:07:54,240 --> 00:07:57,920 Speaker 1: metrics into your depending on what you're using, it compiles that. 127 00:07:57,960 --> 00:08:01,320 Speaker 1: But it's an accelerometer. And what's an accelerometer. Well, it 128 00:08:01,400 --> 00:08:04,960 Speaker 1: basically measures the amount of acceleration due to gravity. It 129 00:08:05,040 --> 00:08:08,560 Speaker 1: determines the angle it's tilted out with respect to the Earth. UH. 130 00:08:08,560 --> 00:08:11,720 Speaker 1: It senses the amount of dynamic acceleration to track how 131 00:08:11,840 --> 00:08:15,680 Speaker 1: fast and in what direction whatever device you're using is 132 00:08:15,760 --> 00:08:18,800 Speaker 1: going okay. And that's why you know, I worked for 133 00:08:19,080 --> 00:08:22,880 Speaker 1: and with UH specific fitness company and we have an 134 00:08:22,880 --> 00:08:27,320 Speaker 1: accelerometer built into dumbbells. So it's tracking reps, which is 135 00:08:27,400 --> 00:08:30,280 Speaker 1: really cool. So it counts, you know, reps, and it 136 00:08:30,400 --> 00:08:34,640 Speaker 1: actually that first rep you take with these dumbbells smart dumbells, 137 00:08:34,640 --> 00:08:38,600 Speaker 1: I love that oxymoronic term. It gauges that first rep, 138 00:08:38,679 --> 00:08:40,880 Speaker 1: so if you do a half rep after that, it 139 00:08:40,920 --> 00:08:43,720 Speaker 1: doesn't count it. But that's a real basic kind of 140 00:08:43,720 --> 00:08:46,599 Speaker 1: explanation for accelerometers. Here's the problem that I'll get to 141 00:08:46,720 --> 00:08:50,760 Speaker 1: in one specific study in particular, they're not necessarily accurate, 142 00:08:52,000 --> 00:08:55,480 Speaker 1: and it's based on a whole variety of factors. So 143 00:08:55,520 --> 00:08:58,080 Speaker 1: when you add in those two things that many of 144 00:08:58,080 --> 00:09:00,640 Speaker 1: you maybe aren't even coming close to tend thousand steps 145 00:09:00,640 --> 00:09:05,120 Speaker 1: a day plus an inaccurate maybe under or overestimating, but 146 00:09:05,160 --> 00:09:08,560 Speaker 1: many times underestimating what you do. Then that's not helpful. 147 00:09:08,600 --> 00:09:10,400 Speaker 1: It's actually not helpful in either regard. Right if it's 148 00:09:10,440 --> 00:09:13,000 Speaker 1: telling you you're doing enough when you're not doing that much, 149 00:09:13,640 --> 00:09:16,640 Speaker 1: or it's underestimating what you do and that's going to 150 00:09:16,760 --> 00:09:19,640 Speaker 1: leave you discouraged, that's not helpful. So these are far 151 00:09:19,760 --> 00:09:22,960 Speaker 1: from perfect right now as far as the research shows, 152 00:09:23,000 --> 00:09:27,160 Speaker 1: and again depending on a variety of factors, how fast 153 00:09:27,200 --> 00:09:30,480 Speaker 1: you go, your specific git, where you actually wear it. 154 00:09:30,520 --> 00:09:32,040 Speaker 1: In a lot of these studies, it's on the wrist, 155 00:09:32,080 --> 00:09:34,880 Speaker 1: it's on the ankle, it's on the hip. So many 156 00:09:35,000 --> 00:09:39,000 Speaker 1: factors go into the accuracy of these products. And I'll 157 00:09:39,000 --> 00:09:41,440 Speaker 1: circle back to this at the end. At the end 158 00:09:41,480 --> 00:09:43,800 Speaker 1: of the day, it comes down to getting you moving 159 00:09:43,840 --> 00:09:47,000 Speaker 1: more and getting you to do a little bit more 160 00:09:47,080 --> 00:09:51,839 Speaker 1: than yesterday. A little bit more, not five thousand steps more, 161 00:09:51,920 --> 00:09:55,080 Speaker 1: not six thousand steps more, not even necessarily three thousand 162 00:09:55,200 --> 00:09:58,320 Speaker 1: or two thousand. Okay, it's got to be doable and 163 00:09:58,400 --> 00:10:02,240 Speaker 1: sustainable over time. You know, the Mayo Clinic recommends adding 164 00:10:02,240 --> 00:10:05,000 Speaker 1: about a thousand daily steps each week. A little better, 165 00:10:05,960 --> 00:10:08,120 Speaker 1: a little better, but for some people that might be 166 00:10:08,520 --> 00:10:13,720 Speaker 1: a huge jump. Okay, what's the backtrack? A little bit more? Final, 167 00:10:13,840 --> 00:10:17,720 Speaker 1: little history lesson. I find this pretty amazing and interesting. 168 00:10:17,840 --> 00:10:21,720 Speaker 1: Is in seventeen eighty the first podometer was invented. Who knew, right, 169 00:10:22,000 --> 00:10:27,080 Speaker 1: a guy named Abraham Louis Parley. Again, and my French 170 00:10:27,160 --> 00:10:30,320 Speaker 1: is about as good as my Japanese. So seventeen eighty 171 00:10:30,360 --> 00:10:34,680 Speaker 1: Abraham Louis Parley, I believe, and of Switzerland he created 172 00:10:34,679 --> 00:10:37,680 Speaker 1: the first predometer. And in doing this research, I'm not 173 00:10:37,720 --> 00:10:40,120 Speaker 1: a watch guy, but I guess many of you are going. 174 00:10:40,120 --> 00:10:43,040 Speaker 1: Of course, that's a watch brand been around that long. 175 00:10:43,400 --> 00:10:46,080 Speaker 1: And he based it on a mechanism of his that 176 00:10:46,120 --> 00:10:49,560 Speaker 1: he used to develop, if I'm understanding correctly, the first 177 00:10:49,600 --> 00:10:54,040 Speaker 1: self winding watch. Pretty cool, right, And then Thomas Jefferson 178 00:10:54,160 --> 00:10:58,360 Speaker 1: brought a mechanical pedometer to the US from France. Okay, 179 00:10:58,640 --> 00:11:01,560 Speaker 1: and that's really where it started. Think of how far 180 00:11:01,600 --> 00:11:04,360 Speaker 1: back it's pretty amazing. You know. One of my mentors, 181 00:11:04,440 --> 00:11:07,840 Speaker 1: Jack Olaine, whom I was so fortunate to interview many 182 00:11:07,880 --> 00:11:11,480 Speaker 1: years ago, different show another example of so far ahead 183 00:11:11,480 --> 00:11:14,400 Speaker 1: of the curve. So nineteen sixty five, the first predometer 184 00:11:14,559 --> 00:11:17,800 Speaker 1: seventeen eighty, you know, I'm sorry, seventeen eighty. The first 185 00:11:17,840 --> 00:11:20,520 Speaker 1: predometer in nineteen sixty five is when this ten thousand 186 00:11:20,520 --> 00:11:23,840 Speaker 1: step version was marketed to the Japanese and the general public. 187 00:11:23,880 --> 00:11:28,600 Speaker 1: So really really interesting. So I gonna get into these studies, okay, 188 00:11:28,679 --> 00:11:31,480 Speaker 1: And the studies I've picked a couple about five that 189 00:11:31,520 --> 00:11:34,800 Speaker 1: look at different aspects of the whole step count. So 190 00:11:35,080 --> 00:11:37,640 Speaker 1: first one we're gonna talk about, Okay, is the ten 191 00:11:37,720 --> 00:11:41,319 Speaker 1: thousand step even necessary? You know? So I say you 192 00:11:41,320 --> 00:11:44,400 Speaker 1: should do more? But they looked at what's the number, right, 193 00:11:44,520 --> 00:11:46,520 Speaker 1: what does ten thousand me what does the less means? 194 00:11:46,600 --> 00:11:50,359 Speaker 1: So this was in the Journal of the American Medical Association, 195 00:11:50,520 --> 00:11:54,240 Speaker 1: May two th nineteen, kind of recent right, association of 196 00:11:54,320 --> 00:11:58,920 Speaker 1: step volume and intensity with all cause mortality in older women. Okay, 197 00:11:58,920 --> 00:12:02,120 Speaker 1: So they looked at were sixteen thousand women ages sixty 198 00:12:02,120 --> 00:12:06,000 Speaker 1: two hundred and one. Average age was seventy two between 199 00:12:06,000 --> 00:12:08,440 Speaker 1: two thousand and eleven and two thousand fifteen, and all 200 00:12:08,480 --> 00:12:12,480 Speaker 1: these participants were tracking devices during their waking hours. What 201 00:12:12,559 --> 00:12:18,320 Speaker 1: they found sedentary women averaged twenty seven hundred steps a day. Okay, 202 00:12:18,400 --> 00:12:21,240 Speaker 1: we are mostly sedentary. Now, this was a little older population, 203 00:12:21,280 --> 00:12:22,800 Speaker 1: but hey, I know a lot of older people that 204 00:12:22,840 --> 00:12:24,160 Speaker 1: move a heck of a lot more than a lot 205 00:12:24,200 --> 00:12:28,360 Speaker 1: of younger people. But that's not worthy, right hundred asking 206 00:12:28,400 --> 00:12:30,880 Speaker 1: those people to do ten thousand out of the gate 207 00:12:31,000 --> 00:12:34,839 Speaker 1: or even eight thousands, that's crazy to me. Okay. And 208 00:12:35,040 --> 00:12:37,839 Speaker 1: what they found two was women who averaged forty four 209 00:12:37,960 --> 00:12:42,479 Speaker 1: hundred daily steps had a forty one percent reduction in mortality. 210 00:12:42,800 --> 00:12:44,880 Speaker 1: And that was pretty much what this study looked at, 211 00:12:45,120 --> 00:12:49,920 Speaker 1: primarily almost exclusively mortality rate. And that's great news is 212 00:12:49,960 --> 00:12:53,080 Speaker 1: that if the average sedentary women was doing twenty seven 213 00:12:53,160 --> 00:12:55,000 Speaker 1: hundred steps a day, they had to get up to 214 00:12:55,000 --> 00:12:59,800 Speaker 1: about forty Now that's almost double but still not ten 215 00:13:00,040 --> 00:13:05,520 Speaker 1: thous in and almost decrease their mortality risk in half. Okay. 216 00:13:05,600 --> 00:13:09,520 Speaker 1: And this study showed that the mortality rates progressively improved, 217 00:13:09,800 --> 00:13:13,120 Speaker 1: but it leveled off at about seventy undred steps, so 218 00:13:13,160 --> 00:13:16,800 Speaker 1: they didn't even reach ten thousand steps, and there was 219 00:13:16,840 --> 00:13:19,600 Speaker 1: kind of a leveling off. Now, I believe and other 220 00:13:19,640 --> 00:13:23,520 Speaker 1: research shows that it's dose dependent. Walking is dose dependent, 221 00:13:23,520 --> 00:13:26,079 Speaker 1: which means what the more you do generally the better, Right, 222 00:13:26,120 --> 00:13:28,959 Speaker 1: So I'm not recommending. We stopped at seventy, but that's 223 00:13:29,000 --> 00:13:34,160 Speaker 1: an interesting number for mortality, okay, And that was again 224 00:13:34,200 --> 00:13:37,120 Speaker 1: the study was designed to look at only two factors mortality, 225 00:13:37,720 --> 00:13:42,800 Speaker 1: not anything you know that's pretty much yet mortality, as 226 00:13:42,800 --> 00:13:45,600 Speaker 1: far as the steps and the relation to that ten 227 00:13:45,640 --> 00:13:49,559 Speaker 1: thousand number. Okay, so quality of life wasn't looked at, 228 00:13:49,640 --> 00:13:52,280 Speaker 1: you know, cognitive function, all these other things, depression which 229 00:13:52,280 --> 00:13:56,960 Speaker 1: I'm going to talk about, but interesting, right, ten thousand steps, Well, 230 00:13:56,960 --> 00:14:01,080 Speaker 1: you're gonna confer benefits. So my point is is that 231 00:14:01,120 --> 00:14:03,840 Speaker 1: when you have these numbers that people here ten thousand 232 00:14:03,880 --> 00:14:05,920 Speaker 1: and they go, oh my gosh, I bought a predometer, 233 00:14:06,240 --> 00:14:09,240 Speaker 1: I bought a you know, a watch, and I'm doing 234 00:14:10,400 --> 00:14:14,160 Speaker 1: I can't do ten thousand in every single day, especially, 235 00:14:14,160 --> 00:14:17,079 Speaker 1: so it serves to discourage. So no where that number 236 00:14:17,120 --> 00:14:21,840 Speaker 1: came from, know that there's benefits, significant benefits. Mortality is 237 00:14:21,880 --> 00:14:27,400 Speaker 1: an important one. People with steps considerably under but I'm 238 00:14:27,400 --> 00:14:29,520 Speaker 1: not letting you off the hook. We still want to 239 00:14:29,520 --> 00:14:33,680 Speaker 1: do more, but it's progressive over time. All right. So 240 00:14:33,920 --> 00:14:37,200 Speaker 1: second study just talking about and I love this, like 241 00:14:37,720 --> 00:14:42,240 Speaker 1: do people move more when they use something by something 242 00:14:42,400 --> 00:14:46,880 Speaker 1: like an accelerometer, a fitbit, something like that, uh, fitness tracker. 243 00:14:47,320 --> 00:14:51,640 Speaker 1: The study same Journal of American Medical Association. This was 244 00:14:51,720 --> 00:14:54,480 Speaker 1: November two thousand seven, however, and the study was using 245 00:14:54,520 --> 00:14:58,840 Speaker 1: predometers to increase physical activity and improve health a systematic review. Okay, 246 00:14:58,880 --> 00:15:00,800 Speaker 1: it was a meta analysis, which means they looked at 247 00:15:00,800 --> 00:15:03,960 Speaker 1: a bunch of studies. They chose twenty six that they 248 00:15:04,000 --> 00:15:06,560 Speaker 1: thought were pretty good and the goal was to evaluate 249 00:15:06,600 --> 00:15:10,240 Speaker 1: the association of pedometer use with physical activity and health 250 00:15:10,240 --> 00:15:14,640 Speaker 1: outcomes among adults. And the conclusion was simple, all right. 251 00:15:14,680 --> 00:15:18,040 Speaker 1: They suggest the use of a podometer shocking is associated 252 00:15:18,080 --> 00:15:23,240 Speaker 1: with significant increases in physical activity and significant decreases in 253 00:15:23,320 --> 00:15:26,640 Speaker 1: body mass index. That's great, and even blood pressure for 254 00:15:26,680 --> 00:15:29,400 Speaker 1: this study. Okay, so that's what I say. Is so 255 00:15:29,440 --> 00:15:32,640 Speaker 1: exciting about fitness trackers and devices. And I'm one of 256 00:15:32,680 --> 00:15:35,680 Speaker 1: those people. I buy a new watch, I'm gonna go 257 00:15:35,720 --> 00:15:38,600 Speaker 1: out and run more and and actually do a whole 258 00:15:38,600 --> 00:15:41,760 Speaker 1: show on this. The converse is also true many times, 259 00:15:41,880 --> 00:15:45,720 Speaker 1: especially athletes, triathletes runners like, oh my gosh, my garment 260 00:15:46,000 --> 00:15:48,160 Speaker 1: isn't working. I'm not going out for a run because 261 00:15:48,160 --> 00:15:50,960 Speaker 1: it's not gonna track it a whole another show. But 262 00:15:51,120 --> 00:15:54,040 Speaker 1: the point is this, invest in your health buying. That 263 00:15:54,160 --> 00:15:57,960 Speaker 1: health product is for so many people, going to get 264 00:15:58,000 --> 00:16:01,200 Speaker 1: you to do more. Over time, you're gonna get bored 265 00:16:01,240 --> 00:16:02,840 Speaker 1: with it. And I've talked about that. You want to 266 00:16:02,880 --> 00:16:04,720 Speaker 1: keep mixing it up, so you kind of keep buying 267 00:16:04,760 --> 00:16:07,360 Speaker 1: different things to keep you motivated. But that is one 268 00:16:07,520 --> 00:16:12,520 Speaker 1: super powerful thing and this study supports that. Okay, Now, 269 00:16:12,760 --> 00:16:16,160 Speaker 1: third study I grabbed because of the accuracy question, right, 270 00:16:16,480 --> 00:16:19,600 Speaker 1: and I don't like that it talks. This study is 271 00:16:19,920 --> 00:16:24,920 Speaker 1: two thou eighteen August Journal of Medical Internet Research, and 272 00:16:25,000 --> 00:16:28,520 Speaker 1: the title of the study is Accuracy of Fitbit Devices, 273 00:16:29,080 --> 00:16:32,880 Speaker 1: a Systematic Review and Narrative Synthesis of quantitative data. There's 274 00:16:32,880 --> 00:16:36,080 Speaker 1: a title for you, huh. Sixty seven studies they looked at. 275 00:16:36,360 --> 00:16:39,840 Speaker 1: The bottom line is this fitbits not so accurate all 276 00:16:39,880 --> 00:16:43,200 Speaker 1: the time, and that's to be expected. And they're pretty accurate, 277 00:16:43,240 --> 00:16:46,000 Speaker 1: and it depends again on a whole host of studies 278 00:16:46,040 --> 00:16:48,640 Speaker 1: that do not want to throw fitbit. I think they 279 00:16:48,680 --> 00:16:54,760 Speaker 1: are phenomenal products. My point is just that they're not accurate, 280 00:16:54,800 --> 00:16:59,360 Speaker 1: can underestimate, overestimate. I find this not only with step counters, 281 00:16:59,640 --> 00:17:02,960 Speaker 1: but heart rate, wrist based heart rate. Now, so there 282 00:17:02,960 --> 00:17:05,760 Speaker 1: are devices instead of wearing that chest strap, and I 283 00:17:05,800 --> 00:17:09,400 Speaker 1: own one or I owned several actually that get your 284 00:17:09,520 --> 00:17:11,440 Speaker 1: heart rate from your wrist. I have one that gets 285 00:17:11,440 --> 00:17:14,760 Speaker 1: it from my forearm at higher intensities. For me, it's 286 00:17:14,760 --> 00:17:18,000 Speaker 1: not remotely close. It's not remotely accurate. So my point 287 00:17:18,080 --> 00:17:20,879 Speaker 1: is this, much like a body fat scale. You know, 288 00:17:20,920 --> 00:17:22,639 Speaker 1: I have body fat scales. Do I expect them to 289 00:17:22,680 --> 00:17:25,359 Speaker 1: be super accurate? No? Their home use, and I have some. Really, 290 00:17:25,560 --> 00:17:29,280 Speaker 1: I have one super expensive body fat scale. I don't 291 00:17:29,280 --> 00:17:32,639 Speaker 1: even expect that to be super accurate body fat. You 292 00:17:32,680 --> 00:17:34,880 Speaker 1: want to get super accurate results, you go to a lab, 293 00:17:35,160 --> 00:17:37,840 Speaker 1: you do a body pod, used to do underwater testing. 294 00:17:38,200 --> 00:17:40,600 Speaker 1: There's a bunch of gold standard ways now to get 295 00:17:40,600 --> 00:17:44,680 Speaker 1: that number. But just like with the body fat scales 296 00:17:44,880 --> 00:17:48,880 Speaker 1: and the pedometer, if my body fat reads x, let's 297 00:17:49,000 --> 00:17:51,480 Speaker 1: say ten, let's say twenty, whatever the number is, my 298 00:17:51,560 --> 00:17:54,359 Speaker 1: goal is to get it to be less. And the 299 00:17:54,440 --> 00:17:58,040 Speaker 1: opposite is true with the pedometer. So because it's going 300 00:17:58,080 --> 00:18:02,159 Speaker 1: to be inaccurate consistently or or relatively consistently with you, 301 00:18:02,240 --> 00:18:04,600 Speaker 1: based on your gate, where you wear it, and all 302 00:18:04,600 --> 00:18:08,280 Speaker 1: of those different things, the opposite is true. So with 303 00:18:08,359 --> 00:18:10,200 Speaker 1: body fat scale, my goal is to get that number 304 00:18:10,200 --> 00:18:13,440 Speaker 1: to go down over time slowly. With the pedometer. Your 305 00:18:13,440 --> 00:18:16,359 Speaker 1: goal is to get that. Your accelerometer, your fitness tracker, 306 00:18:16,440 --> 00:18:20,000 Speaker 1: your goals to get that to go up slowly, consistently 307 00:18:20,400 --> 00:18:23,680 Speaker 1: over time. Okay, I don't need to get into the 308 00:18:24,000 --> 00:18:27,119 Speaker 1: specific results. That's it somewhat accurate. We're gonna leave it 309 00:18:27,119 --> 00:18:30,520 Speaker 1: at that. Okay, now we have fun, you know what. 310 00:18:30,600 --> 00:18:32,280 Speaker 1: Let me go to break because this is so good. 311 00:18:32,560 --> 00:18:34,479 Speaker 1: I don't think I've been more excited about a study 312 00:18:34,960 --> 00:18:37,399 Speaker 1: and how they twisted and didn't And the headline that 313 00:18:37,440 --> 00:18:40,200 Speaker 1: that that came from one of the articles from this study, 314 00:18:40,240 --> 00:18:45,639 Speaker 1: and it's about college age women weight gain inaccuracy and 315 00:18:45,720 --> 00:18:48,400 Speaker 1: fitness trackers. Oh my gosh, you're gonna love this. We'll 316 00:18:48,400 --> 00:18:58,840 Speaker 1: be right back. Okay, here's the headline, the headline that 317 00:18:58,960 --> 00:19:01,080 Speaker 1: came from this study, one of the headlines of many 318 00:19:01,200 --> 00:19:04,919 Speaker 1: many articles written from this study. Uh, it's starting with 319 00:19:04,960 --> 00:19:07,000 Speaker 1: the headline because that's where it has to start. So 320 00:19:07,040 --> 00:19:10,680 Speaker 1: the headline is, no, getting ten thousand steps a day 321 00:19:10,760 --> 00:19:14,639 Speaker 1: won't necessarily prevent you from gaining weight. This is going 322 00:19:14,680 --> 00:19:17,560 Speaker 1: to come back in several ways on several levels. First 323 00:19:17,560 --> 00:19:21,280 Speaker 1: of all, I don't remember that being the number one 324 00:19:21,320 --> 00:19:25,360 Speaker 1: reason you put on a pretometer, put on an accelerometer, 325 00:19:25,400 --> 00:19:27,840 Speaker 1: where a fitness tracker. Okay, obviously that's the goal of 326 00:19:27,880 --> 00:19:31,040 Speaker 1: many people who increase their steps. You want to lose weight, 327 00:19:31,080 --> 00:19:35,560 Speaker 1: of course, but there's so many benefits that come from that. Now, 328 00:19:35,640 --> 00:19:41,560 Speaker 1: there are severe limitations and misinterpretations of this study. The 329 00:19:41,640 --> 00:19:46,000 Speaker 1: study is this title The Impact of step Recommendations on 330 00:19:46,080 --> 00:19:51,399 Speaker 1: Body composition and physical activity patterns in college age freshman women, 331 00:19:51,840 --> 00:19:55,960 Speaker 1: a randomized trial, and this was in the Journal of Obesity. Okay, 332 00:19:56,040 --> 00:19:58,280 Speaker 1: Now I want to first say, I don't care if 333 00:19:58,280 --> 00:20:01,520 Speaker 1: it's women or men, but freshman year of college for 334 00:20:01,560 --> 00:20:04,000 Speaker 1: those of you went to college, we know they call 335 00:20:04,040 --> 00:20:07,200 Speaker 1: it the freshman fifteen. So I find it very interesting 336 00:20:07,600 --> 00:20:14,880 Speaker 1: that this was the subject group. The subjects chosen. Awesome, right, 337 00:20:14,960 --> 00:20:18,760 Speaker 1: But that's a challenging time. That's a challenging time. So 338 00:20:18,800 --> 00:20:22,119 Speaker 1: you could say that's good or bad. Maybe that's perfect, right, Well, Okay, 339 00:20:22,160 --> 00:20:24,840 Speaker 1: this was a hundred and twenty college aged women aged 340 00:20:24,920 --> 00:20:27,280 Speaker 1: eighteen to twenty two who are yes in their first 341 00:20:27,359 --> 00:20:30,440 Speaker 1: year of college freshmen, okay, and they were put into 342 00:20:30,440 --> 00:20:34,520 Speaker 1: three groups. Ten thousand steps recommended per day, twelve thousand, 343 00:20:34,560 --> 00:20:37,640 Speaker 1: five hundred and fifteen thousand steps a day and they're 344 00:20:37,640 --> 00:20:40,480 Speaker 1: expected to do that, do that six days a week 345 00:20:40,600 --> 00:20:46,680 Speaker 1: over the course of twenty four weeks. Okay, well so, 346 00:20:48,080 --> 00:20:50,800 Speaker 1: and they were chesting for weight gain, and that was 347 00:20:50,840 --> 00:20:55,680 Speaker 1: the you know, primary thing they were looking at. Okay, 348 00:20:56,320 --> 00:20:57,840 Speaker 1: let me read you. I'm just gonna read you the 349 00:20:57,880 --> 00:20:59,560 Speaker 1: results and then we're gonna get into it. So the 350 00:20:59,560 --> 00:21:02,480 Speaker 1: results are a study suggests that they're going progressively beyond 351 00:21:02,560 --> 00:21:05,080 Speaker 1: ten thousand steps per day had a positive impact on 352 00:21:05,119 --> 00:21:08,560 Speaker 1: physical activity patterns, but does not prevent weight gain and 353 00:21:08,600 --> 00:21:11,680 Speaker 1: freshman women. And that's where that author of that article, 354 00:21:11,680 --> 00:21:14,200 Speaker 1: I would say, pulled from right, didn't prevent wind gig 355 00:21:14,600 --> 00:21:16,919 Speaker 1: and then went on to say, in fact, the recommendation 356 00:21:16,920 --> 00:21:19,239 Speaker 1: of fifteen thousand steps per day resulted in over an 357 00:21:19,280 --> 00:21:22,800 Speaker 1: hour more activity each day. Holy cow, that's a positive thing. 358 00:21:23,600 --> 00:21:25,679 Speaker 1: Holy cow, that's a positive thing. And I don't want 359 00:21:25,680 --> 00:21:27,320 Speaker 1: to get into go listen to all the shows I 360 00:21:27,359 --> 00:21:30,600 Speaker 1: did on all the benefits of exercise beyond what you 361 00:21:30,640 --> 00:21:34,480 Speaker 1: see on the scale. So if going fifteen thousand steps 362 00:21:34,480 --> 00:21:37,880 Speaker 1: a day got these women moving an hour a day more, 363 00:21:38,600 --> 00:21:41,639 Speaker 1: that's a really good thing, especially at that point in 364 00:21:41,680 --> 00:21:44,840 Speaker 1: your life. Right, So that is a really positive thing. 365 00:21:45,200 --> 00:21:49,440 Speaker 1: And final little result from this study, Although the prevention 366 00:21:49,440 --> 00:21:52,520 Speaker 1: of weight gain was not achieved, the reduced sedentary time 367 00:21:52,560 --> 00:21:57,040 Speaker 1: was substantial and as benefits that likely extended beyond weight management. 368 00:21:57,119 --> 00:22:00,000 Speaker 1: So there you go. That's a perfect example why include 369 00:22:00,040 --> 00:22:03,640 Speaker 1: did not only this study, but those findings that they 370 00:22:03,640 --> 00:22:07,280 Speaker 1: had at the end of the study benefits that likely 371 00:22:07,280 --> 00:22:09,560 Speaker 1: extended beyond weight management. But what do we read? No, 372 00:22:09,640 --> 00:22:12,000 Speaker 1: getting ten thousand steps a day won't necessarily prevent you 373 00:22:12,040 --> 00:22:15,720 Speaker 1: from gaining weight. I love that they said necessarily, kind of, 374 00:22:15,920 --> 00:22:19,520 Speaker 1: you know, making it a little softening the blow somewhat. 375 00:22:19,800 --> 00:22:22,920 Speaker 1: But here's where we're gonna get into. Okay, how did 376 00:22:22,920 --> 00:22:25,440 Speaker 1: they test? What about what they ate? Let's go back 377 00:22:25,440 --> 00:22:29,840 Speaker 1: to freshman year and drinking and eating. Now I'll be 378 00:22:30,000 --> 00:22:33,040 Speaker 1: an equals one again, an experiment of one. Suffice it 379 00:22:33,119 --> 00:22:36,480 Speaker 1: to say, I was far from my healthiest my freshman 380 00:22:36,560 --> 00:22:39,679 Speaker 1: year of college. And I'm pretty much gonna leave it 381 00:22:39,720 --> 00:22:42,840 Speaker 1: at that. I'm just thankful there weren't cell phones and 382 00:22:42,960 --> 00:22:46,080 Speaker 1: Facebook and things like that. I am thoroughly and anyone 383 00:22:46,119 --> 00:22:49,160 Speaker 1: who's my age, you're you know, in the fifties, you're 384 00:22:49,200 --> 00:22:52,520 Speaker 1: probably right there with me. Okay, So how did they 385 00:22:52,520 --> 00:22:56,040 Speaker 1: assess what they ate every day? Uh? Dietary intake was 386 00:22:56,080 --> 00:23:00,840 Speaker 1: assessed by multiple uses of the automated self administer twenty 387 00:23:00,920 --> 00:23:07,240 Speaker 1: four hour dietary recall. Do you think they were honest? Well, 388 00:23:07,320 --> 00:23:09,439 Speaker 1: let's look at what they found. The average total colork 389 00:23:09,520 --> 00:23:14,000 Speaker 1: intake at baseline was hundred calories plus or minus about 390 00:23:14,040 --> 00:23:19,080 Speaker 1: five calories. I find that hard to believe. Okay, so 391 00:23:20,720 --> 00:23:25,600 Speaker 1: holy in my opinion and my experience, incredible flaw design. 392 00:23:26,359 --> 00:23:31,520 Speaker 1: But it gets better, it gets better. Final takeaway is, 393 00:23:31,800 --> 00:23:34,320 Speaker 1: oh my gosh, this blew me away. So if you 394 00:23:34,359 --> 00:23:37,200 Speaker 1: dig a little deeper into the study, it says, while 395 00:23:37,240 --> 00:23:40,640 Speaker 1: the study did observe weight gain, the composition of weight 396 00:23:40,640 --> 00:23:47,160 Speaker 1: gain was primarily leading tissue, leading tissue versus and out 397 00:23:47,160 --> 00:23:50,280 Speaker 1: of pose or a fat tissue. They were building muscle. 398 00:23:51,280 --> 00:23:54,359 Speaker 1: Holy smokes, Like, I want to do a whole show 399 00:23:54,920 --> 00:23:57,240 Speaker 1: on that study. And the headline that was ripped from 400 00:23:57,240 --> 00:24:01,560 Speaker 1: that gaining weight. So it's muscle tissues some of that 401 00:24:01,600 --> 00:24:04,679 Speaker 1: gate weighting, but we don't we don't differentiate that. But 402 00:24:04,760 --> 00:24:08,280 Speaker 1: there's the headline. There's the confusion everybody. If that doesn't 403 00:24:08,640 --> 00:24:12,240 Speaker 1: pull it all together in why you've got to look 404 00:24:12,240 --> 00:24:14,640 Speaker 1: into these studies. You've gotta have a show like this 405 00:24:15,400 --> 00:24:19,240 Speaker 1: and listen. I do my best to dig as deep 406 00:24:19,280 --> 00:24:23,800 Speaker 1: as possible. But the the advice given is all you need, 407 00:24:25,240 --> 00:24:27,360 Speaker 1: all you need. But I need to break these studies 408 00:24:27,400 --> 00:24:29,160 Speaker 1: down and show you how flawed they can be. So 409 00:24:29,440 --> 00:24:32,520 Speaker 1: the confusion that you have is understandable. And that's why 410 00:24:32,560 --> 00:24:37,440 Speaker 1: this show exists. That's why my job is to help 411 00:24:37,640 --> 00:24:39,760 Speaker 1: debunk the myths and make it as simple as possible. 412 00:24:40,000 --> 00:24:43,640 Speaker 1: And far too many shows and far too many proverbial 413 00:24:43,800 --> 00:24:47,720 Speaker 1: fitness experts try to make it really complicated. You know what, 414 00:24:47,760 --> 00:24:51,480 Speaker 1: I'm not even really quickly. The final study mental health effects. Okay, 415 00:24:51,520 --> 00:24:53,919 Speaker 1: that's I pulled one from that because that's super important, 416 00:24:54,000 --> 00:24:57,720 Speaker 1: especially we're talking freshmen, age men or women. I don't care, 417 00:24:58,040 --> 00:25:00,800 Speaker 1: it's important, right, effects of tenthou and steps a day. 418 00:25:00,840 --> 00:25:02,639 Speaker 1: This is the title of the study on physical and 419 00:25:02,680 --> 00:25:06,199 Speaker 1: mental health in overweight participants in the community setting a 420 00:25:06,240 --> 00:25:09,159 Speaker 1: preliminary study. And I've never pulled from this journal, but 421 00:25:09,240 --> 00:25:14,280 Speaker 1: Brazilian Journal of Physical Therapy two thousand, sixteen July and August. Okay, 422 00:25:14,320 --> 00:25:16,879 Speaker 1: purpose of the study was to explore the effectiveness of 423 00:25:16,880 --> 00:25:20,560 Speaker 1: a pedometer based physical activity intervention on physical and mental 424 00:25:20,600 --> 00:25:23,960 Speaker 1: health states. And you know, they looked at thirty five 425 00:25:24,000 --> 00:25:28,400 Speaker 1: overweight participants twelve week intervention asking them to do ten 426 00:25:28,440 --> 00:25:30,960 Speaker 1: thousand steps a day, and they looked at their mood states, 427 00:25:31,040 --> 00:25:34,639 Speaker 1: their body mass index, their waist circumference, body fat percentage, 428 00:25:34,680 --> 00:25:36,840 Speaker 1: and their lean body mass before and after. What did 429 00:25:36,840 --> 00:25:40,560 Speaker 1: they find? Thirty participants who accumulated ten thousand steps a 430 00:25:40,640 --> 00:25:45,560 Speaker 1: day had significantly lower anxiety, depression, anger, fatigue, confusion, and 431 00:25:45,600 --> 00:25:48,680 Speaker 1: total mood distress scores compared with the measurements they took 432 00:25:48,680 --> 00:25:52,639 Speaker 1: prior and physical health side, the participants who accrue ten 433 00:25:52,640 --> 00:25:56,440 Speaker 1: thousand steps a day had significantly lower body weight, waist circumference, 434 00:25:56,480 --> 00:26:02,320 Speaker 1: body mass index, and persent body fat. Okay, so it's 435 00:26:02,359 --> 00:26:05,080 Speaker 1: pretty simple when it comes we need to move more. 436 00:26:05,640 --> 00:26:09,960 Speaker 1: And by the way, non exercise activity Thermogenesis just did 437 00:26:09,960 --> 00:26:12,240 Speaker 1: a five minute show on that. If you haven't listened 438 00:26:12,280 --> 00:26:14,840 Speaker 1: to that five minutes, that's what we're talking about here too. 439 00:26:14,880 --> 00:26:17,000 Speaker 1: By the way, many of these trackers don't look at 440 00:26:17,040 --> 00:26:22,120 Speaker 1: things like riding a bike, so non activity exercise thermogenesis. 441 00:26:22,119 --> 00:26:24,240 Speaker 1: So there are things when I talk about the accuracy 442 00:26:24,359 --> 00:26:27,880 Speaker 1: and inaccuracy of some of these trackers, it doesn't record everything. 443 00:26:28,280 --> 00:26:30,960 Speaker 1: So again, you may be getting a significant amount of 444 00:26:31,000 --> 00:26:35,800 Speaker 1: movement in ways that fitness trackers aren't picking up. So 445 00:26:35,840 --> 00:26:38,080 Speaker 1: we need to move more. You need to move more 446 00:26:38,119 --> 00:26:42,680 Speaker 1: wherever you are now, the goal is to beat yesterday, 447 00:26:43,000 --> 00:26:45,520 Speaker 1: and I'll accept staying the same. And you're gonna have 448 00:26:45,600 --> 00:26:48,400 Speaker 1: some days when you're less. So I'm a big believer 449 00:26:48,560 --> 00:26:51,240 Speaker 1: in you have your daily goals, and you have your 450 00:26:51,240 --> 00:26:54,119 Speaker 1: weekly goals, so there may be a day where you go, hey, 451 00:26:53,920 --> 00:26:56,919 Speaker 1: I listen. I had an Apple Watch for many reasons. 452 00:26:56,960 --> 00:26:58,919 Speaker 1: I took it off. Now if you have Apple watches, 453 00:26:59,000 --> 00:27:02,600 Speaker 1: I I'm a garment I personally. But when I had 454 00:27:02,640 --> 00:27:04,280 Speaker 1: the movement thing, and I would be in a car 455 00:27:04,400 --> 00:27:07,000 Speaker 1: for a long car ride driving my kids to hockey 456 00:27:07,040 --> 00:27:09,480 Speaker 1: and like Toronto, or I'm on a plane and it's 457 00:27:09,560 --> 00:27:12,000 Speaker 1: yelling at me to move. Sometimes that would get stressful. 458 00:27:12,040 --> 00:27:13,680 Speaker 1: If I'm in a car, can't do it. If I'm 459 00:27:13,720 --> 00:27:16,000 Speaker 1: on a plane, okay, I'll get up. Can't always get up, though, 460 00:27:16,240 --> 00:27:18,600 Speaker 1: So you're gonna have days when you're less, You're gonna 461 00:27:18,600 --> 00:27:21,399 Speaker 1: have days when you're more. And that goes for diet, 462 00:27:21,880 --> 00:27:25,200 Speaker 1: that goes for exercise, that goes for everything. You're gonna 463 00:27:25,200 --> 00:27:29,000 Speaker 1: have good days and bad days. The goal is long term. 464 00:27:29,080 --> 00:27:31,560 Speaker 1: The goal is to move a little more than you did. 465 00:27:32,359 --> 00:27:34,560 Speaker 1: The goal is also to lift some weights. To the 466 00:27:34,600 --> 00:27:40,399 Speaker 1: strength training, the five components of fitness, not just activity trackers. Okay, 467 00:27:40,480 --> 00:27:43,400 Speaker 1: so don't get bogged down in the numbers. Focus on 468 00:27:43,520 --> 00:27:45,639 Speaker 1: the five components of fitness. If you don't know what 469 00:27:45,680 --> 00:27:48,480 Speaker 1: they are, hey, I gotta show on that. Listen to that. 470 00:27:49,240 --> 00:27:53,400 Speaker 1: So I want you to use fitness technology to get 471 00:27:53,400 --> 00:27:56,440 Speaker 1: yourself motivated. I don't want you to get depressed because 472 00:27:56,480 --> 00:27:59,880 Speaker 1: you don't hit seemingly arbitrary numbers that aren't maybe where 473 00:27:59,880 --> 00:28:01,080 Speaker 1: you are, and you're gonna have people out there who 474 00:28:01,080 --> 00:28:03,800 Speaker 1: are twelve thousand, fifteen thousand steps a day. Do you 475 00:28:03,840 --> 00:28:05,800 Speaker 1: need to do a little bit more? Do you need 476 00:28:05,840 --> 00:28:08,040 Speaker 1: to beat yesterday? And you know what, listen to that 477 00:28:08,080 --> 00:28:10,119 Speaker 1: show on five components of fitness because you maybe just 478 00:28:10,160 --> 00:28:12,280 Speaker 1: a cardio person who's not doing any of the strength training, 479 00:28:12,480 --> 00:28:15,920 Speaker 1: or you're not doing the flexibility training. But I'm more 480 00:28:16,040 --> 00:28:19,360 Speaker 1: concerned first and foremost with the strength. Flexibility is important, 481 00:28:19,920 --> 00:28:22,800 Speaker 1: but we need that muscle mass, we need that functional strength. 482 00:28:22,880 --> 00:28:26,640 Speaker 1: So ten thousand steps a day, yes, it's dose dependent. 483 00:28:26,720 --> 00:28:29,080 Speaker 1: The more you walk, the more you move, the better. 484 00:28:29,359 --> 00:28:34,200 Speaker 1: But you confer you get significant benefits at five thousand 485 00:28:34,240 --> 00:28:37,880 Speaker 1: steps a day. If you're doing today and you're doing 486 00:28:37,920 --> 00:28:41,800 Speaker 1: five thousand after a certain amount of time and you're 487 00:28:41,800 --> 00:28:44,520 Speaker 1: doing better. If you're doing three thousand today and you 488 00:28:44,600 --> 00:28:49,240 Speaker 1: did three thousand fifty tomorrow, it's a marathon, not a sprint. 489 00:28:49,280 --> 00:28:51,960 Speaker 1: All the cliches are true, we just too many people 490 00:28:52,000 --> 00:28:56,760 Speaker 1: don't believe them. You gotta believe small steps are not small. 491 00:28:57,240 --> 00:28:59,840 Speaker 1: They get you to the goal. All right. So there 492 00:28:59,840 --> 00:29:04,960 Speaker 1: you have it. Ten thousand steps, man, pokey. Get a 493 00:29:04,960 --> 00:29:06,960 Speaker 1: fitness tracker if you don't have one, and that's going 494 00:29:07,000 --> 00:29:08,920 Speaker 1: to motivate you. If you have one and it's boring, 495 00:29:08,960 --> 00:29:11,440 Speaker 1: you switch to something else. You gotta keep moving, gotta 496 00:29:11,520 --> 00:29:14,720 Speaker 1: keep changing things around, and don't get discouraged with yourself. 497 00:29:14,760 --> 00:29:17,640 Speaker 1: If that thing that motivated you yesterday is not today. 498 00:29:17,720 --> 00:29:22,000 Speaker 1: It happens to everyone, myself, everybody included. Got to keep 499 00:29:22,040 --> 00:29:25,800 Speaker 1: mixing it up everything. Thank you for listening. I'm Tom Holland. 500 00:29:26,400 --> 00:29:29,000 Speaker 1: This is Fitness Disrupted. If you have not rated the show, 501 00:29:29,480 --> 00:29:31,680 Speaker 1: please do so now. I know some places you can't, 502 00:29:31,720 --> 00:29:34,239 Speaker 1: so wherever you can, I appreciate you doing so. If 503 00:29:34,240 --> 00:29:36,120 Speaker 1: you want to leave a comment, I really appreciate that 504 00:29:36,160 --> 00:29:39,080 Speaker 1: as well. Tom h Fit is my Instagram, tom h 505 00:29:39,080 --> 00:29:42,080 Speaker 1: Fit Twitter and go to Fitness Disrupted and have a 506 00:29:42,080 --> 00:29:44,000 Speaker 1: link up there quick link where you can email me 507 00:29:44,080 --> 00:29:48,200 Speaker 1: questions and I will answer those in hate listener mail 508 00:29:48,240 --> 00:29:51,479 Speaker 1: bag show. So once again, I truly appreciate you listening. 509 00:29:51,480 --> 00:29:54,400 Speaker 1: Hopefully you learn something. It's about motivating. My goal is 510 00:29:54,440 --> 00:29:57,080 Speaker 1: to help you have the best life, to look better, 511 00:29:57,120 --> 00:29:59,920 Speaker 1: to feel better, to live longer. Thank you for listening. 512 00:30:00,160 --> 00:30:09,520 Speaker 1: I am Tom holland Believe in yourself. Fitness Disrupted is 513 00:30:09,600 --> 00:30:13,000 Speaker 1: a production of I Heart Radio. For more podcasts from 514 00:30:13,080 --> 00:30:16,800 Speaker 1: my Heart Radio, visit the I heart Radio app, Apple Podcasts, 515 00:30:17,040 --> 00:30:19,200 Speaker 1: or wherever you listen to your favorite shows.