This video emphasizes the incredible power of exercise, especially high-intensity interval training (HIIT), for improving health and preventing disease. New research shows that just 4-5 minutes of vigorous physical activity daily can significantly reduce the risk of certain cancers by up to 32%. Beyond cancer prevention, exercise boosts mood, memory, and overall brain health by affecting neurotransmitters and brain structure, and strengthens the immune system. The speaker, Deb Ford, encourages listeners to incorporate short bursts of intense activity into their daily routine for a healthier life.
Key Takeaways
1
Exercise is a crucial component of health, vitality, and longevity, and is highlighted as the 'magic' behind a holistic approach to wellness.
2
New research, published in JAMA Oncology, indicates that as little as 4-5 minutes of vigorous daily physical activity can significantly reduce cancer risk.
3
For non-exercising adults, 3.4 minutes of vigorous intermittent physical activity daily was associated with a 17-18% reduction in total incident cancer risk.
4
Increasing vigorous activity to about 4.5 minutes daily, even for those who consider themselves non-exercisers, showed an astounding 31-32% reduction in specific cancers like breast, endometrial, and colon cancer.
5
This research emphasizes the effectiveness of high-intensity interval training (HIIT), which involves short bursts of intense activity followed by recovery periods.
6
Exercise also profoundly benefits brain health by improving mood, mental resilience, memory, and concentration by affecting neurotransmitters like endorphins and serotonin, and increasing BDNF.
7
Regular exercise can be as effective as antidepressant medication for treating mild to moderate depression, without the side effects.
8
Exercise thickens the cerebral cortex and improves white matter in the brain, contributing to a younger and happier brain.
9
Before starting an exercise regimen, especially if you haven't exercised recently, it's prudent to consult with a doctor and know your limits, potentially by taking a PAR-Q test.
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0:01
good morning and welcome to another
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edition of today's nutrition where we
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look at what is new in research what's
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hot in the news or any topic that can
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affect our health vitality and
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Longevity okay I'm at a conference right
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now so I had to record this earlier and
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it's it's something I've talked about
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before but oh my the research is just so
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fantastic you know and I'm going to kick
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it off by really saying the magic is
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behind exercise the first e in my
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heavenly h e a ven ly approach to health
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when I talk about my book get out of
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Hormone Health six Heavenly steps to
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lose weight feel great and reverse aging
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you know exercise is absolutely
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essential it's a top tip for health
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because improves Health in so many ways
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but this new
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research really took me and a lot of
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others by surprise you know you've heard
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all the
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recommendations but do you know the how
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and the why behind it you know I think
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knowledge is the key to change and when
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you understand the incredible benefits
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and the specifics I think you're more
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likely to get up and get movies you know
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exercise isn't about the shoulds it's
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about learning how to naturally unlock a
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Cascade of positive effects that touch
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every single cell in your body from
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melting off fat and boosting insulin
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sensitivity to strengthen your heart
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enhancing your mood and oh yes
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preventing dementia and that immunity
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thing in this era of pandemics exercise
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is a true Powerhouse and it's free and
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it's not cosmetic it's not just about
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looking good however your posture will
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be straighter you'll look taller you'll
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look leaner it's about feeling
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fantastic about being more positive and
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really embracing life full of Vitality
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and Longevity and it turns out according
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to the latest research it's a heck of a
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lot easier than we ever thought so
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picture this a world where you can
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significantly reduce your risk of cancer
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by dedicating just four to five minutes
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a day to some vigorous physical activity
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sound like a dream right well hold on to
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your sneakers because the latest
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research published in jamama Journal of
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the American Medical Association
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oncology suggests this dream is a
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reality so say goodbye to grueling hours
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in the gym and say hello to a short
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shorter more exciting funfilled road to
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a healthier you the new research on
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exercise and cancer was published July
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23rd of 23 Journal of the American
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Medical Association
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oncology it is Big it should have hit
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the news it should be every doctor
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should be recommending their patients do
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this you know the latest research I'm
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going to tell you about is about really
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good news for people that are too busy
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to get to the gym or just plain don't
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like going to a gym this research that
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you don't have to do much to have a huge
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impact I mean I was even a little
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surprised at how little it takes so long
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as it's vigorous so you tell me I am all
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for little hinges That Swing the big
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door on health I don't want to be
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spending an hour at the gym every day
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even at home I want to maximize every
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every
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minute I exercise or every bite I eat
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for that matter I want to get the best
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out of it so I can stay healthy and
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disease free as easily as possible you
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know it's a great hobby but you don't
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want it to take up your whole life so
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this Research deepens into the power of
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high-intensity interval training you've
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probably heard it called Hit for
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short if you've been following the
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research in my shows on hit training for
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over 10 years you know that as a fitness
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professional I've been recommending it
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for quite a while but for those of you
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new to this hit is where you have bursts
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of intense activity followed by a period
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of rest and Recovery then you repeat so
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it can be 20 minutes of like walking
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fast or any intense activity followed by
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a slow stroll or you can even sit while
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you recover and then you repeat it it is
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more effective than 45 minutes of
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running I mean really you talk about a
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little hinge that can make a difference
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hit training is it my clients know I
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love the seven app on my phone that is a
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7 minute hit workout not bad at all and
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in this study it took even less than 7
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minutes to get remarkable results I mean
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remarkable and this publication the
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researchers studied
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22,000 people who self-classified
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themselves as
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nonexercising adults that could be you
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the research use smart watches to
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collect the data from these 22,000
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people and as a side note we are going
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to be able to get a lot of really cool
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info this data from these Fitness
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tractors that is going to make a huge
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difference in what we really need to to
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do in terms of long-term Health it takes
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a lot of the guesswork out of it when
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you've got real data not just what
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people say they do some of these
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non-exercising people had a minimum of
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3.4 minutes of what was registered as
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vigorous intermittent physical activity
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every day and the health analyses showed
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that just that
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3.4 minutes was associated with with a
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17 to
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18% reduction in total incident cancer
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risk compared to no activity at all like
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a real Couch Potato who binge watches or
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an executive who sits at the desk all
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day or somebody who works on a computer
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all day and hold on to your hats get
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this in those who still classified
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themselves as non-exercising adults but
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had maybe just a little more activity at
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about 4 and a half minutes of intense
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physical activity like running up the
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stairs 4 and 1/2 minutes it was
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astounding 31 to 32% reduction in
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cancers specifically breast endometrial
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and colon cancer wower no pill can do
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this it just primes a bunch of
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biological Pathways you know you get
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those turned on and they're able to
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decrease cancer incidents by up to
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32% these pathways are the same ones
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that correct the old enemies of
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inflammation insulin resistance help
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correct body composition problems like
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waistline over 35 in our bodies are
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designed to keep us well
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but now we're knowing what we need to do
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and maybe what not to do but 31 to
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32% I mean can I get your ears up on
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that one what on Earth 32% risk
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reduction by doing 4 and a half minutes
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of intermittent exercise I mean no pill
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in the world can do that and those
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Pathways start correcting
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immediately you know you're going to see
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more studies like this groundbreaking
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study that revealed 45 minutes could
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significantly slash your risk of cancers
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you my friend have the power to fight
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cancer in a mere few minutes of movement
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each day who knew that dancing like
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nobody's watching to your favorite song
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Or racing up a flight of stairs could be
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your secret weapon against
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cancer time to flip the switch and
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become your own cancer fighting hero
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imagine a world where just a few minutes
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of Joyful movement every day could serve
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as your armor against those dreaded foe
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of our time cancer and it's not science
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fiction it is science fact and it's time
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we unlock the all inspiring potential
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that lies within those energetic steps
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those jumps those dance moves you do it
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you know you wake up each morning and
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embark on a 4 to 5 minute Journey that
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sets the day filled with vitality and
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resilience you know you could move to
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the rhythm of your chosen activity
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whether it's
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jumping running skipping dancing biking
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weightlifting hauling weight trimmings
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anything you really do intensely your
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body's going to respond with a whole
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Symphony of defense mechanisms
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orchestrating cting a powerful Ensemble
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aimed at thwarting the development of
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cancer cells shutting down the spread of
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Rogue cells it's like a daily battlecry
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against those invisible Invaders and
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your body is armed to the teeth
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naturally and you're just turning on the
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built-in
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toolkit you could look at those magical
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moments of vigorous physical activity
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they're like summing up an army of s
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cellular Saturday morning comic heroes
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superheroes each equipped with tools to
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seek out and neutralize the potential
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Arch evil villain the enemy cancer cells
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I mean this cellular task force not only
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prevents the growth of the Rogue cells
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but ensures that they don't spread and
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gain a foothold in the rest of your
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body what I really love is numbers don't
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lie the numbers that illustrate the
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tangent ible impact Your Daily
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Commitment to movement you know this
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study
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22,000 people minimum of three and a
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half minutes of vigorous activity 18%
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reduction and the number simple three
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and a half minute
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investment can potentially spare you
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from the clutches of cancer and if you
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ramp it up one more minute four and a
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half minutes
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32% wow imagine the sheer multitude of
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lives that could be transformed by
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embracing this approach like Nike says
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just do it put those tennies on and go
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for a brisk
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walk brisk walk four and a half minutes
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run upstairs do something you know I
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could stop there and it be nothing short
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of compelling reason to put less than 5
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minutes of day to intense exercise but
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there are other reasons to exercise
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besides cancer risk even if it is an
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astounding
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32% I could also start by writing out
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the other things that exercise does for
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us and I stopped at 36 it was so
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fabulous for every cell your of your
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body you know we could start at the top
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you know for the beneficial effects of
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exercise on the brain you know the brain
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and the exercise how and why it creates
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Improvement in mood and mental health
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and even memory following a
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workout all biochemistry our brain is
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made up of a 100 billion neuron cells
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that are
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transmitting chemical signals back and
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forth you know and it's who you are how
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you feel how you think how you behave it
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is all biochemistry and these over 100
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different neurotransmitters have various
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functions from endorphins to serotonin
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really responsible for why you feel so
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good first one endorphins yeah you know
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anytime you do a vigorous activity it's
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like your Runner's High
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and then you've got serotonin that happy
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hormone that just makes you feel good
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and it improves mental resilience and
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reduces levels of depression studies
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showed that exercise can treat mild to
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moderate depression as effectively as an
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anti-depressant medication without the
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side effects you know one recent Harvard
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study found that running 15 minutes a
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day or you probably could do the hit
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training walking for about an hour
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reduce the risk of major depression by
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26% exercise powerful depression
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fighter and also for ADH Tre it improved
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concentration motivation memory and mood
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could exercise be the natural adderal
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and then there's mood boosting effects
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exercise makes us happier and the
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information on memory and learning and
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bu building that bdnf that brain derived
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neurotropic factor that helps boost
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everything good about your brain
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increases with exercise you know Miracle
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Grow fertilizer for the brain other
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measurable benefits of exercise is
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actually thickening of the cerebral
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cortex and improving the white matter of
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the brain you know it's really
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encouraging that a little exercise you
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don't have to go crazy it all has its
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benefit
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benefits I will say that my observation
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of a lot of neurologists who deal with
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aging populations and memory problems
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are Avid exercisers and Runners
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themselves so if you want to keep your
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brain young and happy you got to
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exercise so even immune system and
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exercise just so many things exercise
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slows down the Aging of the cells
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exercise is your daily dose of joy
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Vitality so I guess really no exercise I
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think we just all need to get a good
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pair of tennies and put them to work you
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know it's been said exercise not only
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changes your body but it changes your
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mind your attitude and your mood so now
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you may think I should start exercising
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and you probably should but I want you
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to be safe if you haven't exercised you
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probably need to check with your doctor
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and know your limits you can go online
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take the park C test P hyphen Q that's a
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test just ask you qu a quick questions
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so to make sure you are safely
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exercising or if you need to get an okay
15:39
as always it is good to be prudent and
15:42
not rash thanks for listening to another
15:44
edition of today's nutrition I hope it
15:47
helped you or someone you love as always
15:49
you can listen to this or other shows
15:51
you can go to iTunes or wherever you
15:53
listen to podcasts under two days
15:56
nutrition or on my website Deb for.com
15:59
have a great day and maybe go for a
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quick fast-paced 5 minute walk to
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Kickstart the rest of your healthier
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life if you need help email me at dab
16:10
de.com see you soon
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Exercise can make a world of difference in how we age and it prevents disease.
Deb Ford DCN RDN
6 views
Feb 20, 2024
16:14
The first E in my H.E.A.V.E.N.ly approach to health that I talk about in my book Get out of Hormone Hell. 6 Heavenly Steps to lose weight, feel great, and reverse Aging.