Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.
Hte them! People are reckless and ride on the side walk where pedestrians are walking. Plus many drive the wrong way. There are no regulations so e bikes I find dangerous. Humans are too reckless and inconsiderate to have this kind of power, at least in the states. Plus are you really riding or is the bike riding for you!? Best
@@user-bv7mk8id5t Save money on transportation and get healthy exercise. Ride a bicycle to school, work or for fun. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. E-bikes are bringing many older adults back to cycling.
I aim for 2 hours of activity most days. About one hour in the moderate range (brisk walking, easy jogging, isolation exercises like curls), about one half hour (max) in the intense range (faster jogging or intervals, compound exercises like pushups), and one half hour in the easy range (mobility, 10 minute after dinner walk). I'm 68, not exercising is not an option.
Agreed! I'm 64 and do similar to what you do and also am an open ocean swimmer. Keep up the good work! Interesting. Just noticed that I have a cousin named Mark Turner😊
I’m 73 and agree with and follow what you describe, especially as I’m happily surviving metastatic cancer and the array of side effects that come with traditional drugs and radiation treatments. Feeling as good as ever in my life - now dependent on the exercise and whole plant food diet such as with Dr. G’s Daily Dozen.
Well, I do about 15,000 steps a day-at least on weekdays-so I don't feel too bad about that. P.S.-I'm a dogwalker, so I've been doing this since about 2003.
2:00 The simple key thing to remember is that distance matters, not pace. Jogging is about twice the speed of walking, hence the 45 vs 100 minutes results.
Isn't that the opposite of what the graph says? That past a certain point (105min. of walking), moving at the pace of walking will never be as health promoting as moving at the pace of running(25-45min.)? And that you can save your time by running to get the same benefits as walking?
@@jakubsebo4236 You're right. Oops. The chart shows about a 4:1 ratio. This whole minutes/day thing is very vague anyway. They should measure precisely the speed and distance travelled.
My heart is strong because I run, also lifting weights. Which weights are my favorite kind of fitness activity. -as per my ekg and np listening to my heart.
Same. Got a rescue hound in 2017. She and I have averaged 3.5 Miles per day in almost all weather since then. It's good exercise too, lot's of starting and stoping, variable speeds, sometimes a little running and lot's of hills. Dogs will keep you alive - and not just because of the exercise. (and lot's of cookies!)
Don't buy a dog, rescue an adult dog, you go straight to exercise benefits without the puppy/adolescence phase. A medium mixed breed dog will keep you fit
I have counted my steps (per minute) and I do about 110-115 steps and that equals to just under 7000 steps per hour. I walk 3-4 hours every morning. This morning I walked 3 hours 50 minutes. Never felt better.
@aljanet1514 You're lucky. I like to walk too, but recently I averaged 20,000 steps a day for two weeks and my whole pelvis was totally out of whack. Get old enough and maybe if you also have severe osteoporosis, and all bets start to be off.
@@cindylutz7442 I am sorry to hear that. How about trying 10,000 steps for 6 months and increasing slowly. So far besides my left Achilles tendon pain I am doing OK. I have been walking for a very long time and increased my time/distance little at a time. Right now even after my 4 hour walks I NEVER come home in pain, I am usually ready to start my next thing to do around the house. Go at it slowly and enjoy your walks, this should be a long term thing. Best of luck to you.
Thanks...I was hoping for this episode, will share this with my family. Then a tip, to also get extra neuroplastic benefits, do not just walk. Instead, walk mindfully, optimal walking exercises many more muscles than just the habitual ones, one key is to lengthen breathing a bit. And to explain why walking can extend our lifespan, one aspect is improved sleep quality
Working in a hospital or nursing home came up first when I thought about jobs with a lot of steps! I'm a farmer and average 15 k in summer and about 10 k during winter. Walking a lot might be the reason for my family members getting old
I prefer to separate exercise with work though. My spouse is an rn in the ED and walks about 20k. Of course it’s better than sitting all day, but you are more stressed out at work. So for me exercise and everyday activities such as work should be separated. Best
@@user-bv7mk8id5t we have good management so while it is often busy it is seldom stressful (I know what a blessing that is in this field) I do get regular exercise out of work. Yesterday was training day important for keeping our backs and shoulders strong.
The pace of walking really matters if going by time. I see too many people walking very slowly around a circuit. It's "brisk" walking, people! Also there's evidence that elevating your heart rate and keeping it elevated is how one ought to exercise.
Slow walking, much like slow jogging, can be every bit as beneficial. Being upright and on your feet, moving forward is enough to just be healthy and “fit” if all the other boxes are checked. Personally, I only walk to relax with my shepherd Dog on easy days, otherwise we hill hike , climb, and do short wind sprints, all of which keep up is great condition.🍀
I wish there was more data on the extremes. I currently do around 50 miles per week running plus maybe another 20 miles of walking. Seems to be disagreement as to whether the curve flattens out at the extremes or whether risks start to actually go up.
@@QuantumOverlord Take these recommendations and all other with a grain of sea salt. What's important is that you believe what you're doing is benefiting you. What the mind believes the body will achieve. "And those that stay will be champions" Go Blue!
It was so great to watch this! I find my personal happy place to be somewhere around 12,000-13,000 steps a day. I didn’t know there was any science behind it, that’s just what feels good to me. I feel more empowered to continue doing this after having watched this episode. I don’t go to the gym or anything. I just walk around while I do -everything! working on my computer washing dishes, cleaning my house. I walk and run in place while I do those things. Even typing this response, I’m walking back-and-forth across the room while I do it. 😉
it would be great to have an update on treadmill desks. like, how does one set it up with a monitor , laptop etc? what is cost effective and what is not?
You will need a desk or table for a monitor and laptop. You can either have a normal treadmill with a fairly high standing desk, or a normal standing desk with one of those walking pads which are flat and compact. I already have a treadmill so just bought second hand desk for £50 and that's it! You can definitely get the setup together by yourself and fit with whatever budget you have
How does this account for height and weight? A woman at 5’5 who weighs 160 lbs vs the same height who weighs 120 lbs would have different walking levels to reach the same results, right?
On a hunch, so take with a grain of salt, but I wouldn't think so. The major benefits of walking come from keeping your heart rate slightly elevated for a period of time (whether measured in actual time duration, or in step count). I would think that as long your heart rate is elevated at the pace you're walking, that's the key, independent of what weight you are when you reach that heart rate. Maybe the step count changes slightly due to taller folks having a longer stride, but in either case, time spent in that heart rate zone is probably a more accurate metric than steps anyway. Plus there are other benefits to walking or other recreation that aren't weight-dependent (getting fresh air, mental health benefits of seeing nature/trees, blood sugar control, potentially social encounters, etc.).
This was a great video! I will definitely use this info! Would like to know more about strength training, benefits & risks. There are too many in the influencer culture to really know the science, and I would love to hear your findings! (From a scientist)
Interested to see Dr Greger’s broader take on exercise. I’ve read his major books, and follow a WFPB diet. One of the (few) areas where I disagree with Greger is low protein intake, which I believe he cautions against due to acute inflammation (I won’t butcher his argument by trying to restate it). But I think the recommendation should be situation specific. I’m a 30-something rock climber interested in increasing athletic performance, and for my situation, getting significant amount of (plant) protein daily is import to support muscle building and recovery. Most vegan athletes follow this approach as well. Greger I think does a fantastic job answering “how do sick people get less sick”, but the same guidance doesn’t always also answer “how do healthy people get healthier” or “how do athletes increase performance”
So, you are saying he says low protein intake is healthier for us? I'll have to try to find that in his stuff. I do think he probably doesn't care how much protein you get from WFPB sources, but obviously is against the animal protein sources......
Context: I personally love Greger’s work, it’s my preferred foundation for health and diet. It’s less about “do I disagree with facts”, it’s more about whether high/low protein is always optimal or if it’s situation-specific. Believe How not to Age has guidance on protein restriction (no more than 30g per day), to avoid inflammation. I weigh 180 lb and aim for 100g per day to support muscle growth, mostly from tofu, tempeh, legumes, peas, and vegan protein powder; that’s low compared to many body builders who would aim for 1 lb per pound of target body weight. There’s definitely a cult of protein in America which I don’t subscribe to and I think there’s diminishing returns to eating too much protein. But I think there’s benefit to eating at around the 100g/day to support athletic lifestyle - particularly promoting recovery from hard resistance training, which itself has multiple benefits. I don’t think I could survive on only 30g/day while working out hard
@@AmroNaddyI’m not looking at his book now, but the notes I took on it are .8 grams per kg of body weight. So for me at 115 lbs that is 42 grams of protein per day. If over 65 it is 1 gram of protein for every kg of body weight. And for surgery or injury I believe he says 1.2 grams per kg of weight.
Absolutely! It's my routine. Cycling is magical. Throw in some out of the saddle climbing and you be hard pressed trying to generate that level of intensity any other way.😢
I want to exercise so I feel better now. But honestly I don’t feel like adding years to the end of my life will matter to me much if I’m worn out by then. LOL
Over 10,000 steps in this Lancet study for people over 60 started to show an *increase in mortality*! So maybe people over 60 should get 10,000 steps per day and no more than that. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts Paluch, Amanda E et al. The Lancet
Certainly more is usually better if you’re a low activity person, but once you’re moving regularly, isn’t it more beneficial to look at intensity as well? My understanding is that you benefit from getting into the “zone 2” level for 80% or so of the time you exercise, and that if you’re just easefully walking in zone 1, you are not giving your CV system the activity it needs?
Does anyone know (I’ll try to ask Dr. Greger in a Q&A soon), I have extreme energy limitations, suspected CFS/FND. I am around 99% wfpb sos free (my 1% is that some days I might have compliant bread, homemade seitan or even a small handful of oven chips - U.K. based). My HbA1c is 26.76, my total cholesterol is 3.11, LDL is 1.7, HDL is 1.25. Triglycerides 0.57. Not sure if any other numbers would be helpful. I’ve been vegan for almost 10 yrs, wfpb for at least 5 years. Serious as I am now for 2.5 yrs. I’m 38 yrs old, a woman, 167cm and 65kg. I’m also a wheelchair user and very inactive. Lucky if I manage 1300 steps on a busy day, but that’s often 4 days a week at most. And often followed by 3 days of 400-800 steps. I rarely self propel in the wheelchair because I also struggle with severe muscle fatigue and pain in all and any muscles that I use, particularly for repetitive motions. I would really like to ensure I’m healthy, but I can’t exercise, or even stand or walk for very long at one time. Short periods of walking may work, but I’m not certain and my pain management team aren’t looking to help me improve, just to manage my energy and pain levels. I don’t smoke or drink or have any maladaptive coping mechanisms, I don’t think. Any advice anyone wants to give? Will I be okay or do I really need to try to move more? And strength training, etc? I appear to be quite exercise intolerant, but I really don’t want to be.
I’m not a Dr or expert, simply another person with chronic fatigue/fibromyalgia. I was once very active but became de conditioned over time. I applaud your desire to care for your health as best you can; I know it is really frustrating. I have become more fit by starting where I was, rather than worrying about recommendations like those on this video. I began adding exercise “snacks”, just a few minutes of doing something to raise my heart rate, throughout the day. Later, I slowly added weight training, using videos. I decided that I was going to feel awful anyway, so might as well feel it by being healthier. I now move daily and have added hiit, and am stronger, partly by following experts, partly by giving my self positive reinforcement. I wish you all the very best.
Be strong - willed and go on a juice only diet for as long as possible to get rid of your multiple diseases. There are many videos and guides on RUclips who may help you.
Be strong - will and go on a juice only diet for as long as possible to get rid of your multiple diseases. There are a number of videos and guides who may help you.
@@YouTherapy Thank you, I really appreciate your comment and advice. I’m suspected CFS/FND. It’s wonderful what you’ve managed to build up to and the mindset shift you’ve accomplished also.
@@rajarshi57 I’m sorry, but it’s really not as simple as this (also juices/clenses are not healthy). I’m very concerned that it’s also harmful to spread the idea that anyone or everyone can heal anything/everything? I think you were trying to help, but this sort of comment actually doesn’t help. It can harm. I wish you all the best on your journey, but hope perhaps you can look at more evidenced based sources of information such as from this channel.
In your new book "How not to age," you argue that all these studies are observational and may be confounded with genetic differences, see pp 215-216. It seems that the evidence that physical inactivity causes premature mortality is very thin (cause and effect not established).
For 2024 my goal is to do a minimum of 4 million steps I am on track so far, maybe I can increase for next year my Goal to 5 million Steps that would be 13699 steps a day minimum slightly above the recommendation ;-) I am watching most of your videos on a treadmill....
Most elderly people have problems getting up off the floor. As a child you spend a lot of time on the floor, adults do not. Doing yoga / stretching exercises on the floor can improve balance, mobility, flexibility and the ability to get up and down.. Just getting up and down to the floor in a controlled manner is difficult for many older adults. Play with your children on the floor. Bend over, get down and pull weeds in your garden. Play with a pet on the floor. The more effort you make to work on balance and flexibility will pay dividends as you age.
15-30 minutes of walking a day is literally nothing. I can't believe some people don't even get that much. A minute walk throughout the day adds up fast: walk more! Or just take a 15-30 minute walk after dinner before bed. Easy done!
Then there's the flip side. My husband was a 7 a day runner, 1 hr every single day rain or shine. He lifted weights 1/2 every single day bench pressing 300 lbs up to the day he got sick. On top of all that he had a highly psychical job where he was constantly walking and climbing. Yet he still got sick and died at 55.
There are always outliers. Plus exercise is only part of the picture. For example, what kind diet did he consume? And there’s always the genetic factor.
More walking videos please. How much more benefit do we get after 13,500 steps? I assume this is a minimum? Should we strive for between 15k and 20k steps/day?
Still recovering from a stress fracture in my foot so cant walk that much. I wonder if going on my stationary bike counts. Gotta be better than nothing (that is if I pedal).
@@Xanadu2025I'm pretty sure it was just an oversight/incorrect phrasing, and that he meant 150 minutes per day -> 7,000 steps per day Since obviously you're right and you would only be able to achieve about 15,000 steps in 15 minutes, so definitely just an oversight in phrasing/wording and what they put on screen
_But I read it's not just the number of steps but the pace that's important!_ Indeed, I understand that if you stroll slowly, your 10000+ steps ain't going to gain you much (although better than just sitting). You need a cadence of >100 steps per minute (which is not that difficult to achieve) and that at a brisk pace, 7000 steps is pretty optimal.
You read right. Whoever shown to have benefitted from walking is so heavy, sick, old, and out of shape that a simple walk in their case corresponds to high intensity training for them. You and I and anyone else not in that condition will not see any benefits to just strolling around the house.
My walk to work is about 60 minutes, 3miles/5km, and ~7500 steps according to my iPhone. It's not a bad walk, I just wish I could hear birds instead of cars, and smell trees instead of cars.
@@trevorregay9283 On my screen your comment was 5 minutes ago and your reply to that comment was 44 minutes ago so my bet is on RUclips. They do odd things to comments. They don't like links that aren't to other videos.
@@dianeladico1769 well, the funny thing is I had no links in my comments......so I find it really odd......perhaps I'll try posting my original comments again later....
@@trevorregay9283 Lately for me links have been an automatic delete then it won't let me post anything else on that video. RUclips just wants to see if you're paying attention 🙂
I waited on this guy yesterday at Outback Steakhouse and he wasn't eating beans! He had a hat and dark glasses on but I knew it was him when he started talking.
not all of 3:1 return on investment is useful though. 1 will be spent on sleep, so you only get 2:1 of awake time. and some part of remainder will be spent on maintenance activities, so real useful return is even less. it could even be less than 1:1
@@SergePavlovsky most people don't calculate life expectancy in terms of waking free time, but even if it's only 1:1 the time is still higher quality. Exercise itself can be enjoyable, and improves the quality of all your waking and sleeping hours.
@@soulsearch1234 I agree......I understand the original comment on this thread, but yeah, just walking for some people is half the battle......thinking you expect them to take the next step of exerting themselves even more than a simple walk can sometimes be asking a lot of them, but yes, ultimately, doing something that makes you break a sweat is more ideal for optimizing your health.......not everyone can or wants to make that kind of effort sadly.......
Any movement is better than none. Steps may be all someone who is sedentary or suffers from a painful condition can manage. We all have limits of some sort be they physical or otherwise. Certainly some are limited in understanding or compassion.
Even if you don't live any longer you still feel better and happier.
Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling.
Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.
yeah, I need to get out more on my bike......it is fun and a nice way to exercise......
It is not safe for children to ride bikes to school anymore with crime and illegals entering the country
I am no fan of e-bikes.
Hte them! People are reckless and ride on the side walk where pedestrians are walking. Plus many drive the wrong way. There are no regulations so e bikes I find dangerous. Humans are too reckless and inconsiderate to have this kind of power, at least in the states. Plus are you really riding or is the bike riding for you!? Best
@@user-bv7mk8id5t Save money on transportation and get healthy exercise. Ride a bicycle to school, work or for fun.
Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. E-bikes are bringing many older adults back to cycling.
I just don't feel right until I've done my morning workout. I love exercise and you definitely feel the benefits!
I aim for 2 hours of activity most days. About one hour in the moderate range (brisk walking, easy jogging, isolation exercises like curls), about one half hour (max) in the intense range (faster jogging or intervals, compound exercises like pushups), and one half hour in the easy range (mobility, 10 minute after dinner walk). I'm 68, not exercising is not an option.
Agreed! I'm 64 and do similar to what you do and also am an open ocean swimmer. Keep up the good work! Interesting. Just noticed that I have a cousin named Mark Turner😊
I’m 73 and agree with and follow what you describe, especially as I’m happily surviving metastatic cancer and the array of side effects that come with traditional drugs and radiation treatments. Feeling as good as ever in my life - now dependent on the exercise and whole plant food diet such as with Dr. G’s Daily Dozen.
Unfortunately it's not possible when you have to work. Personally I only do intense exercise for this reason
@6:12 13,500 (Steps / day) = max longevity Dose
Thank you.
thats around 9-10km
@@bshef3424 Good to know! I've been walking 10 km/day for about the last 20 years. Am now 69 years old. No meds. No health concerns.
❤❤❤
Well, I do about 15,000 steps a day-at least on weekdays-so I don't feel too bad about that.
P.S.-I'm a dogwalker, so I've been doing this since about 2003.
2:00 The simple key thing to remember is that distance matters, not pace. Jogging is about twice the speed of walking, hence the 45 vs 100 minutes results.
Isn't that the opposite of what the graph says? That past a certain point (105min. of walking), moving at the pace of walking will never be as health promoting as moving at the pace of running(25-45min.)? And that you can save your time by running to get the same benefits as walking?
@@jakubsebo4236 You're right. Oops. The chart shows about a 4:1 ratio. This whole minutes/day thing is very vague anyway. They should measure precisely the speed and distance travelled.
My heart is strong because I run, also lifting weights. Which weights are my favorite kind of fitness activity.
-as per my ekg and np listening to my heart.
My best investment was buying a dog , since then I have a lot more steps ...
🩷
Same. Got a rescue hound in 2017. She and I have averaged 3.5 Miles per day in almost all weather since then. It's good exercise too, lot's of starting and stoping, variable speeds, sometimes a little running and lot's of hills. Dogs will keep you alive - and not just because of the exercise. (and lot's of cookies!)
Don't buy a dog, rescue an adult dog, you go straight to exercise benefits without the puppy/adolescence phase. A medium mixed breed dog will keep you fit
@@carstenmuller8137 my friend's yard is full of dog poop
@@carstenmuller8137 my regret is buying a dog . He is not a good dog , lots of work to take care of him
I have counted my steps (per minute) and I do about 110-115 steps and that equals to just under 7000 steps per hour. I walk 3-4 hours every morning. This morning I walked 3 hours 50 minutes. Never felt better.
@aljanet1514 You're lucky. I like to walk too, but recently I averaged 20,000 steps a day for two weeks and my whole pelvis was totally out of whack. Get old enough and maybe if you also have severe osteoporosis, and all bets start to be off.
@@cindylutz7442 I am sorry to hear that. How about trying 10,000 steps for 6 months and increasing slowly. So far besides my left Achilles tendon pain I am doing OK. I have been walking for a very long time and increased my time/distance little at a time. Right now even after my 4 hour walks I NEVER come home in pain, I am usually ready to start my next thing to do around the house. Go at it slowly and enjoy your walks, this should be a long term thing. Best of luck to you.
Try barefoot (or barefoot shoes) For me it removed all the pains!
Thanks...I was hoping for this episode, will share this with my family. Then a tip, to also get extra neuroplastic benefits, do not just walk. Instead, walk mindfully, optimal walking exercises many more muscles than just the habitual ones, one key is to lengthen breathing a bit. And to explain why walking can extend our lifespan, one aspect is improved sleep quality
Muchas gracias 🪻
Over 15,000 today and didn't even take a walk. I work I a nursing home.
Working in a hospital or nursing home came up first when I thought about jobs with a lot of steps! I'm a farmer and average 15 k in summer and about 10 k during winter. Walking a lot might be the reason for my family members getting old
Thank you for your service, you are an angel.
I prefer to separate exercise with work though. My spouse is an rn in the ED and walks about 20k. Of course it’s better than sitting all day, but you are more stressed out at work. So for me exercise and everyday activities such as work should be separated. Best
@@user-bv7mk8id5t we have good management so while it is often busy it is seldom stressful (I know what a blessing that is in this field) I do get regular exercise out of work. Yesterday was training day important for keeping our backs and shoulders strong.
The pace of walking really matters if going by time. I see too many people walking very slowly around a circuit. It's "brisk" walking, people! Also there's evidence that elevating your heart rate and keeping it elevated is how one ought to exercise.
Slow walking, much like slow jogging, can be every bit as beneficial. Being upright and on your feet, moving forward is enough to just be healthy and “fit” if all the other boxes are checked. Personally, I only walk to relax with my shepherd Dog on easy days, otherwise we hill hike , climb, and do short wind sprints, all of which keep up is great condition.🍀
I've recently discovered the value of rebounding, vs running
@@sojournern me too! It’s an enjoyable experience any time of year
I wish there was more data on the extremes. I currently do around 50 miles per week running plus maybe another 20 miles of walking. Seems to be disagreement as to whether the curve flattens out at the extremes or whether risks start to actually go up.
@@QuantumOverlord Take these recommendations and all other with a grain of sea salt. What's important is that you believe what you're doing is benefiting you. What the mind believes the body will achieve.
"And those that stay will be champions" Go Blue!
Thank you!
13500 from now on then :) thank you Dr Greger!
I am 82 I can’t walk that long?
It was so great to watch this! I find my personal happy place to be somewhere around 12,000-13,000 steps a day. I didn’t know there was any science behind it, that’s just what feels good to me. I feel more empowered to continue doing this after having watched this episode. I don’t go to the gym or anything. I just walk around while I do -everything! working on my computer washing dishes, cleaning my house. I walk and run in place while I do those things. Even typing this response, I’m walking back-and-forth across the room while I do it. 😉
it would be great to have an update on treadmill desks. like, how does one set it up with a monitor , laptop etc? what is cost effective and what is not?
You will need a desk or table for a monitor and laptop. You can either have a normal treadmill with a fairly high standing desk, or a normal standing desk with one of those walking pads which are flat and compact. I already have a treadmill so just bought second hand desk for £50 and that's it! You can definitely get the setup together by yourself and fit with whatever budget you have
@@jagodopobieracz Which walking pads brand should i look into? i read so many mixed reviews online that they break after 3 or 6 months.
I always thought the more the better.
How does this account for height and weight? A woman at 5’5 who weighs 160 lbs vs the same height who weighs 120 lbs would have different walking levels to reach the same results, right?
On a hunch, so take with a grain of salt, but I wouldn't think so. The major benefits of walking come from keeping your heart rate slightly elevated for a period of time (whether measured in actual time duration, or in step count). I would think that as long your heart rate is elevated at the pace you're walking, that's the key, independent of what weight you are when you reach that heart rate.
Maybe the step count changes slightly due to taller folks having a longer stride, but in either case, time spent in that heart rate zone is probably a more accurate metric than steps anyway.
Plus there are other benefits to walking or other recreation that aren't weight-dependent (getting fresh air, mental health benefits of seeing nature/trees, blood sugar control, potentially social encounters, etc.).
This was a great video! I will definitely use this info! Would like to know more about strength training, benefits & risks. There are too many in the influencer culture to really know the science, and I would love to hear your findings! (From a scientist)
Interested to see Dr Greger’s broader take on exercise. I’ve read his major books, and follow a WFPB diet. One of the (few) areas where I disagree with Greger is low protein intake, which I believe he cautions against due to acute inflammation (I won’t butcher his argument by trying to restate it). But I think the recommendation should be situation specific. I’m a 30-something rock climber interested in increasing athletic performance, and for my situation, getting significant amount of (plant) protein daily is import to support muscle building and recovery. Most vegan athletes follow this approach as well. Greger I think does a fantastic job answering “how do sick people get less sick”, but the same guidance doesn’t always also answer “how do healthy people get healthier” or “how do athletes increase performance”
You disagreeing with facts doesn’t make them not true 😂
So, you are saying he says low protein intake is healthier for us? I'll have to try to find that in his stuff. I do think he probably doesn't care how much protein you get from WFPB sources, but obviously is against the animal protein sources......
Totally agree!
Context: I personally love Greger’s work, it’s my preferred foundation for health and diet. It’s less about “do I disagree with facts”, it’s more about whether high/low protein is always optimal or if it’s situation-specific. Believe How not to Age has guidance on protein restriction (no more than 30g per day), to avoid inflammation. I weigh 180 lb and aim for 100g per day to support muscle growth, mostly from tofu, tempeh, legumes, peas, and vegan protein powder; that’s low compared to many body builders who would aim for 1 lb per pound of target body weight. There’s definitely a cult of protein in America which I don’t subscribe to and I think there’s diminishing returns to eating too much protein. But I think there’s benefit to eating at around the 100g/day to support athletic lifestyle - particularly promoting recovery from hard resistance training, which itself has multiple benefits. I don’t think I could survive on only 30g/day while working out hard
@@AmroNaddyI’m not looking at his book now, but the notes I took on it are .8 grams per kg of body weight. So for me at 115 lbs that is 42 grams of protein per day. If over 65 it is 1 gram of protein for every kg of body weight. And for surgery or injury I believe he says 1.2 grams per kg of weight.
Fascinating! Thank you so much
Forget the steps. We need HIIT and zone 2 workouts. We need to push hard and also do steady state.
Good info
What if you can’t walk? Can it be replaced with cycling and or weights?
Absolutely! It's my routine. Cycling is magical. Throw in some out of the saddle climbing and you be hard pressed trying to generate that level of intensity any other way.😢
I want to exercise so I feel better now. But honestly I don’t feel like adding years to the end of my life will matter to me much if I’m worn out by then. LOL
I wonder if there's an upper limit? Like, After X amount of steps, longevity seems to reduce. Or if it's totally "the more, the better!"
wow weldone dr,greetings from Serbia :)
Over 10,000 steps in this Lancet study for people over 60 started to show an *increase in mortality*! So maybe people over 60 should get 10,000 steps per day and no more than that.
Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts
Paluch, Amanda E et al. The Lancet
Certainly more is usually better if you’re a low activity person, but once you’re moving regularly, isn’t it more beneficial to look at intensity as well? My understanding is that you benefit from getting into the “zone 2” level for 80% or so of the time you exercise, and that if you’re just easefully walking in zone 1, you are not giving your CV system the activity it needs?
Rugby, cricket, American Football and Water Polo were missing from the chart of injuries for sporting activities.
Does anyone know (I’ll try to ask Dr. Greger in a Q&A soon), I have extreme energy limitations, suspected CFS/FND. I am around 99% wfpb sos free (my 1% is that some days I might have compliant bread, homemade seitan or even a small handful of oven chips - U.K. based).
My HbA1c is 26.76, my total cholesterol is 3.11, LDL is 1.7, HDL is 1.25. Triglycerides 0.57. Not sure if any other numbers would be helpful. I’ve been vegan for almost 10 yrs, wfpb for at least 5 years. Serious as I am now for 2.5 yrs. I’m 38 yrs old, a woman, 167cm and 65kg.
I’m also a wheelchair user and very inactive. Lucky if I manage 1300 steps on a busy day, but that’s often 4 days a week at most. And often followed by 3 days of 400-800 steps. I rarely self propel in the wheelchair because I also struggle with severe muscle fatigue and pain in all and any muscles that I use, particularly for repetitive motions.
I would really like to ensure I’m healthy, but I can’t exercise, or even stand or walk for very long at one time. Short periods of walking may work, but I’m not certain and my pain management team aren’t looking to help me improve, just to manage my energy and pain levels. I don’t smoke or drink or have any maladaptive coping mechanisms, I don’t think.
Any advice anyone wants to give? Will I be okay or do I really need to try to move more? And strength training, etc? I appear to be quite exercise intolerant, but I really don’t want to be.
I’m not a Dr or expert, simply another person with chronic fatigue/fibromyalgia. I was once very active but became de conditioned over time. I applaud your desire to care for your health as best you can; I know it is really frustrating. I have become more fit by starting where I was, rather than worrying about recommendations like those on this video. I began adding exercise “snacks”, just a few minutes of doing something to raise my heart rate, throughout the day. Later, I slowly added weight training, using videos. I decided that I was going to feel awful anyway, so might as well feel it by being healthier. I now move daily and have added hiit, and am stronger, partly by following experts, partly by giving my self positive reinforcement. I wish you all the very best.
Be strong - willed and go on a juice only diet for as long as possible to get rid of your multiple diseases. There are many videos and guides on RUclips who may help you.
Be strong - will and go on a juice only diet for as long as possible to get rid of your multiple diseases. There are a number of videos and guides who may help you.
@@YouTherapy Thank you, I really appreciate your comment and advice. I’m suspected CFS/FND. It’s wonderful what you’ve managed to build up to and the mindset shift you’ve accomplished also.
@@rajarshi57 I’m sorry, but it’s really not as simple as this (also juices/clenses are not healthy). I’m very concerned that it’s also harmful to spread the idea that anyone or everyone can heal anything/everything? I think you were trying to help, but this sort of comment actually doesn’t help. It can harm. I wish you all the best on your journey, but hope perhaps you can look at more evidenced based sources of information such as from this channel.
I walk 20000 + daily because i have a danish/swedish farmdog and he runs on the wall at evening if i walk less.
In your new book "How not to age," you argue that all these studies are observational and may be confounded with genetic differences,
see pp 215-216. It seems that the evidence that physical inactivity causes premature mortality is very thin (cause and effect not established).
For 2024 my goal is to do a minimum of 4 million steps I am on track so far, maybe I can increase for next year my Goal to 5 million Steps that would be 13699 steps a day minimum slightly above the recommendation ;-) I am watching most of your videos on a treadmill....
I walk 20,000 steps a day at a moderate pace for weighloss .I use a under desk treadmill and just watch youtube/netflix while walking at 2.5
Most elderly people have problems getting up off the floor. As a child you spend a lot of time on the floor, adults do not.
Doing yoga / stretching exercises on the floor can improve balance, mobility, flexibility and the ability to get up and down..
Just getting up and down to the floor in a controlled manner is difficult for many older adults.
Play with your children on the floor. Bend over, get down and pull weeds in your garden. Play with a pet on the floor.
The more effort you make to work on balance and flexibility will pay dividends as you age.
15-30 minutes of walking a day is literally nothing. I can't believe some people don't even get that much. A minute walk throughout the day adds up fast: walk more! Or just take a 15-30 minute walk after dinner before bed. Easy done!
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What brand and model of pedometer do you recommend? Will this pedometer be more accurate than a iPhone?
😍
Then there's the flip side. My husband was a 7 a day runner, 1 hr every single day rain or shine. He lifted weights 1/2 every single day bench pressing 300 lbs up to the day he got sick. On top of all that he had a highly psychical job where he was constantly walking and climbing. Yet he still got sick and died at 55.
There are always outliers. Plus exercise is only part of the picture. For example, what kind diet did he consume? And there’s always the genetic factor.
More walking videos please. How much more benefit do we get after 13,500 steps? I assume this is a minimum? Should we strive for between 15k and 20k steps/day?
40 to 60 minutes of activity a day, in sets of 10 to 15 minutes
Still recovering from a stress fracture in my foot so cant walk that much. I wonder if going on my stationary bike counts. Gotta be better than nothing (that is if I pedal).
7 MILES PER DAY
There is no way that anyone can “walk” 49,000 steps in 150 minutes! Doc, check your math!
Literally not in the video at all 🤦
@ at 6:03 he says 150 minutes of walking per week equals 7,000 steps per day. 7,000 times 7 days equals 49,000 steps.
@@Xanadu2025I'm pretty sure it was just an oversight/incorrect phrasing, and that he meant 150 minutes per day -> 7,000 steps per day
Since obviously you're right and you would only be able to achieve about 15,000 steps in 15 minutes, so definitely just an oversight in phrasing/wording and what they put on screen
@@Xanadu2025He also could have meant to put in 1050 minutes per week since that's 150*7
@@Erzant the graphics say 150 minutes per week.
_But I read it's not just the number of steps but the pace that's important!_ Indeed, I understand that if you stroll slowly, your 10000+ steps ain't going to gain you much (although better than just sitting). You need a cadence of >100 steps per minute (which is not that difficult to achieve) and that at a brisk pace, 7000 steps is pretty optimal.
You read right. Whoever shown to have benefitted from walking is so heavy, sick, old, and out of shape that a simple walk in their case corresponds to high intensity training for them. You and I and anyone else not in that condition will not see any benefits to just strolling around the house.
@meonyoutubenow As someone who is heavy, sick, and out of shape, imma ask you maybe reconsider "hippo" as a descriptor. It's pretty awful.
@@PChuu22 Done.
can anyone convert that into approx. km please
Sounds like 12k steps is what we actually want.
13,500 steps a day at a moderate pace would take me about 135 minutes.
My walk to work is about 60 minutes, 3miles/5km, and ~7500 steps according to my iPhone. It's not a bad walk, I just wish I could hear birds instead of cars, and smell trees instead of cars.
Is this meant to be continuous? Because I can get 13,500 easily spread out throughout the day
Come on.....I can't believe you folks deleted my post??
or did RUclips do it??? whatever, my comments were not bad or controversial.......
@@trevorregay9283 On my screen your comment was 5 minutes ago and your reply to that comment was 44 minutes ago so my bet is on RUclips. They do odd things to comments. They don't like links that aren't to other videos.
@@dianeladico1769 well, the funny thing is I had no links in my comments......so I find it really odd......perhaps I'll try posting my original comments again later....
@@trevorregay9283 Lately for me links have been an automatic delete then it won't let me post anything else on that video.
RUclips just wants to see if you're paying attention 🙂
20k idc if it's rediculous
Personally I value time in the sun over exercise
I waited on this guy yesterday at Outback Steakhouse and he wasn't eating beans! He had a hat and dark glasses on but I knew it was him when he started talking.
So the magical number is Tera hazar Pach So 😂
not all of 3:1 return on investment is useful though. 1 will be spent on sleep, so you only get 2:1 of awake time. and some part of remainder will be spent on maintenance activities, so real useful return is even less. it could even be less than 1:1
@@SergePavlovsky most people don't calculate life expectancy in terms of waking free time, but even if it's only 1:1 the time is still higher quality. Exercise itself can be enjoyable, and improves the quality of all your waking and sleeping hours.
@johnharvey5412 laying on a couch can also be enjoyable
@@SergePavlovsky idk man, I thought you were interested in "real useful return"?
Steps do not matter. Intensity and effort level do!
PS: Steps do not count as “physical activity” or “exercise”.
When speaking to the sedentary, mever say this. Every step counts when you're sedentary. That will eventually lead to increased effort and intensity
@@soulsearch1234 I agree......I understand the original comment on this thread, but yeah, just walking for some people is half the battle......thinking you expect them to take the next step of exerting themselves even more than a simple walk can sometimes be asking a lot of them, but yes, ultimately, doing something that makes you break a sweat is more ideal for optimizing your health.......not everyone can or wants to make that kind of effort sadly.......
Any movement is better than none. Steps may be all someone who is sedentary or suffers from a painful condition can manage. We all have limits of some sort be they physical or otherwise. Certainly some are limited in understanding or compassion.
@ Wrong.
@ Wrong.
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