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Wisdom Wednesdays: New research destroys government physical activity guidelines - and it has implications for us all. · Hardiness with Dr Paul Taylor

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  Speaker 1: Everyone, Welcome to another edition of Wisdom Wednesdays, and today
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  Speaker 1: I want to talk about a research paper that I've
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  Speaker 1: just read that was brought to my attention by my
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  Speaker 1: partnering crime in the Heartiness Lab, Professor Grant Schofield. And
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  Speaker 1: this research paper has just been published in Nature Communications
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  Speaker 1: and the name of the title is Horrible Device based
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  Speaker 1: Health Equivalents of different physical activity intensities against mortality, cardio
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  Speaker 1: metabolic disease and cancer, and I reckon it's probably the
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  Speaker 1: most important research paper around exercise that has been released
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  Speaker 1: in the last decade or so because it really tells
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  Speaker 1: us what we need to do to get the best
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  Speaker 1: results for our health and it.
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  Speaker 2: May just nudge you to up the intensity.
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  Speaker 1: So it came out of the University of Sydney and
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  Speaker 1: it's just redefined what it means to get the best
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  Speaker 1: bang for your buck from exercise, and that's something that
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  Speaker 1: I really like to talk about, particularly if you are
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  Speaker 1: a busy individual like lots of us now. For years,
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  Speaker 1: health guidelines have told us that one minute of vigorous
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  Speaker 1: exercise equals two minutes of moderate exercise.
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  Speaker 2: So, for example, the.
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  Speaker 1: Guidelines around physical activity in Australia they're very similar to
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  Speaker 1: the states, New Zealand and the UK, and it's one
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  Speaker 1: hundred and fifty to three hundred minutes of moderate a
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  Speaker 1: week or seventy five minutes to one hundred and fifty
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  Speaker 1: minutes of vigorous or a combination.
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  Speaker 2: They're off and in.
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  Speaker 1: It goes on to say spread over at least five
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  Speaker 1: sessions and incorporating at least two strength training sessions. But
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  Speaker 1: this is the key thing that it is always been
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  Speaker 1: that one minute of vigorous equals two minutes of moderate exercise.
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  Speaker 1: But it turns out that this ratio of one to
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  Speaker 1: two has been based on self reported data, so that
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  Speaker 1: means people filling out questionnurs about high active they think
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  Speaker 1: they have been. And I have long talked about the
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  Speaker 1: issues here with self reported data because you're not always
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  Speaker 1: the most accurate a remembering or estimating that stuff, and
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  Speaker 1: also people telling to tell some porkies.
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  Speaker 2: So what the researchers did was something a bit different.
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  Speaker 1: They used wearrible devices, the accelerometers that you find in
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  Speaker 1: our whole range of fitness trackers, to objectively measure physical
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  Speaker 1: activity in more than seventy three adults from the UK
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  Speaker 1: Biobank study and This is the study that just keep
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  Speaker 1: the gift that keeps on giving from research. There's so
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  Speaker 1: much research that's coming out of the UK Biobank study.
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  Speaker 1: So how did they measure it? So each person wore
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  Speaker 1: device on the risk for a full week at twenty
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  Speaker 1: four hours a day. And now here's where it gets
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  Speaker 1: a little bit techy. The devices captured movement in tiny
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  Speaker 1: slices of time called ten second epochs. And think about
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  Speaker 1: like your activity being recorded every ten seconds all day
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  Speaker 1: and all night, whether you were sitting, walking, sprinting, intensity
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  Speaker 1: of movement basically, and those snippets of data were then
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  Speaker 1: fed into a machine learning model, which is basically a
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  Speaker 1: smart algorithm that's been trained to recognize patterns of movement
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  Speaker 1: and classify them into three intensity levels.
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  Speaker 2: The first one.
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  Speaker 1: Light activity, and that's easy movement like slow walking.
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  Speaker 2: Or household chores.
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  Speaker 1: And moderate physical activity and brisk walking or casual cycling,
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  Speaker 1: those sorts of things where you're getting your heart rate
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  Speaker 1: up a bit. And then vigorous physical activity, the stuff
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  Speaker 1: that really gets your heart pounding, running hit classes, fast
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  Speaker 1: cycling sports, those sorts of things. And by analyzing millions
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  Speaker 1: of these ten second windows, the model could see exactly
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  Speaker 1: how much time people spent and each intensity and link
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  Speaker 1: it to their health outcomes over the next eight years. Right,
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  Speaker 1: So this is the key. It was an eight year
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  Speaker 1: long study and the results were crystal clear. Vigorous exercise, surprise, surprise,
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  Speaker 1: came out as the most time efficient and powerful for
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  Speaker 1: reducing risk of death and disease. And look, most people
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  Speaker 1: get that, although there are still some people who say
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  Speaker 1: that moderate is better than vigorous, and I don't know
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  Speaker 1: what planet they're living on, but anyway, let's break down
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  Speaker 1: the numbers in this study. For every one minute of
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  Speaker 1: vigorous activity, you need roughly between four to nine minutes
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  Speaker 1: of moderate physical activity depending on what outcome they were
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  Speaker 1: looking at, which I'll get into in a second, or
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  Speaker 1: fifty three to one hundred and fifty six minutes of
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  Speaker 1: light activity and in order to get the same health benefit.
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  Speaker 1: Now here is how it looked across different outcomes. This
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  Speaker 1: is why there was a range.
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  Speaker 2: Right.
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  Speaker 1: So, again, they tracked these people. There was, as I said,
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  Speaker 1: tens and tens of thousands of them, and some of
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  Speaker 1: them died from different events or had major events, and
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  Speaker 1: then they were able to.
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  Speaker 2: Look at all the data.
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  Speaker 1: So for all cause mortality, that is, death by any cause.
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  Speaker 1: One minute of vigorous physical activity was worth four minutes
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  Speaker 1: of moderate activity in terms of its protective effect, so
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  Speaker 1: you get basically four times the bang for your back.
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  Speaker 1: But one minute of vigorous physical activity was worth a
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  Speaker 1: whopping fifty three minutes of light physical activity, and in
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  Speaker 1: when it came to cardiovascular mortality, it was even bigger.
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  Speaker 1: One minute of vigorous physical activity was worth eight minutes
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  Speaker 1: of moderate physical activity and a whopping seventy three minutes
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  Speaker 1: of light. And then for me at your heart events,
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  Speaker 1: one minute was worth vigorous was worth five minutes of
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  Speaker 1: moderate or eighty six minutes of light. And then for
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  Speaker 1: type two diabetes it was even more impressive. One minute
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  Speaker 1: of vigorous was worth nine minutes of moderate or a
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  Speaker 1: whopping ninety four minutes of light physical activity. And then
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  Speaker 1: for cancer mortality, and one minute of vigorous was as
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  Speaker 1: protective as three and a half minutes of moderate or.
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  Speaker 2: One hundred and fifty six minutes of light.
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  Speaker 1: So think about this, If you just did fifteen minutes
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  Speaker 1: of exercise, you'd get roughly the sea and benefit this
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  Speaker 1: sorry fifteen minutes of vigorous exercise, you'd get roughly the
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  Speaker 1: SAAME benefit as an r to an hour and a
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  Speaker 1: half of moderate activity are several hours of light activity.
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  Speaker 1: Now that is a huge difference, and people like me
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  Speaker 1: and Grant Scofeed and others have been banging on about
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  Speaker 1: this forever that we need to be doing more vigorous
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  Speaker 1: physical activity, and this research paper just blows up this
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  Speaker 1: decades old idea.
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  Speaker 2: That one minute of vigorous is worth two minutes of moderate.
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  Speaker 2: It's just way more impactful.
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  Speaker 1: And this actually changes how we think about movement in
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  Speaker 1: real life.
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  Speaker 2: Now.
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  Speaker 1: We often believe that more is better, more steps, more minutes,
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  Speaker 1: but this study is very very clear that it's about intensity.
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  Speaker 1: The effort that you put in delivers way more health
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  Speaker 1: benefit in far lest time. And it actually top tails
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  Speaker 1: rather nicely on previous research that I've talked about on
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  Speaker 1: Vilpa's which I call movement snacks, but these academics called
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  Speaker 1: them vigorous intensity lifestyle physical activity. Basically short bursts of
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  Speaker 1: vigorous physical activity, and there's a huge protective effect of
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  Speaker 1: those of just doing one minute, thirty seconds, two minutes
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  Speaker 1: during the day and accumulating that over time. So you
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  Speaker 1: really I think the message here is that you don't
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  Speaker 1: have to go to the gym, or you don't need
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  Speaker 1: to have half an r just getting off your ars,
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  Speaker 1: especially if you're working from home and doing a thirty
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  Speaker 1: second sprint or a couple of minutes running up and
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  Speaker 1: down the stairs, or doing burpies or squats or whatever,
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  Speaker 1: kettlebale swing staff that's really going to get your heart
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  Speaker 1: rate up, and just doing a couple of minutes of
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  Speaker 1: that several times a day is actually very protective for
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  Speaker 1: your health and longevity, as was shown in that research
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  Speaker 1: paper on philpis the thing here that especially if you're
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  Speaker 1: time poor, this is really encouraging news because you can
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  Speaker 1: just do those short, short bursts and.
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  Speaker 2: Every single minute counts. So here's how you put this
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  Speaker 2: into action.
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  Speaker 1: Try three sessions of high intensity stuff, so maybe twenty
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  Speaker 1: minutes of hit running or cycling hard enough that you're
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  Speaker 1: really breathing hardly, and you can do those in intervals
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  Speaker 1: as well, where you go hard, you back off, you
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  Speaker 1: go hard, you back off, and then mix that up
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  Speaker 1: with your moderate activity throughout the day, going out for walks,
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  Speaker 1: those sorts of things, and of course staying generally active,
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  Speaker 1: just getting off your arson, moving is it going to
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  Speaker 1: accumulate that light physical activity.
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  Speaker 2: But really, if you're chasing.
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  Speaker 1: The biggest return on your time investment, the vigorous bursts of.
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  Speaker 2: Physical activity are absolute lead gold.
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  Speaker 1: And as I said, even one minute running up and
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  Speaker 1: downstairs or doing squats or burpies can make a big,
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  Speaker 1: big difference. So, just to summarize, fifteen minutes of vigorous
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  Speaker 1: activity can be just as powerful as more than an
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  Speaker 1: hour of moderate exercise, and far more efficient than a
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  Speaker 1: couple of hours.
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  Speaker 2: Of light movement.
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  Speaker 1: The old idea of that one to two ratio that
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  Speaker 1: we've been using for decades, we need to throw it
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  Speaker 1: in the bin. The data suggests it's more like one
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  Speaker 1: to five to one to nine, so it gives us
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  Speaker 1: two to four times the payoff than we thought that
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  Speaker 1: it did originally. And while light activity is still good
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  Speaker 1: for your overall well being and walking and getting steps
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  Speaker 1: is still good, it's not enough on its own to
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  Speaker 1: strongly reduce disease risk unless you're doing it all bloody
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  Speaker 1: day long. So the message here, sign up for CrossFit
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  Speaker 1: forty five five, some of those higher intensity stuffs, or
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  Speaker 1: if you're motivated, it's about doing it yourself and it's
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  Speaker 1: really about getting comfortable with being uncomfortable.
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  Speaker 2: That's it for this week, folks, catch you next time.