5 Common Exercise Myths Debunked | Daniel Lieberman
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- Опубликовано: 29 июл 2024
- Author & professor Daniel Lieberman debunks 5 common exercise myths - from sitting being bad for you, to slowing down when you're older and running causing arthritis. Order your copy of Exercised here: amzn.to/2GC2XWV
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I'm a big fan of Daniel Lieberman. I'm a lowly MSK therapist. I sent Prof. Lieberman an email years ago when he was featured a lot in the media regarding barefoot running, questioning some of the things he and other people were claiming about barefoot running. Much to my delight he responded to my email in a really meaningful way. From memory he wrote about a page response to some of the things I had said and asked. I think it was a real measure of a truly great scientist and educator to actually consider my ideas and respond to them instead of dismissing me as most in his position would.
good heavens what did he say ?
@@myotherusername9224 Right?!?!
Beautiful
what did he respond?
Agree, l love to excersize alone
I feel like nothing much is being said here. "sitting isn't bad, it's sitting for a prolonged period with a backrest" so basically 99% of what type of sitting we're talking about when it comes to excessive-sitting retlated health probems. Most of these "myths seem pretty commonplace knowledge to me, and he ends with quite a bad analogy "telling people 8 hours raises cortisol which stresses them which is bad for sleep" is like saying "saying obesity is unhealthy makes obese people feel bad which leads to overeating" it's just cheap rethoric, that isn't really saying anything
I loved what he had to say, except the part about making exercise social. I absolutely hated everything I tried with other people. I like jogging alone and I like exercising on my yoga mat at home, alone. Just wanted to throw that out there for anyone else who struggles to exercise.
this is meeeee, i love exercise but predominantly alone
same i feel embarassed when people see me do any serious exercise even if im doing it perfectly normally lmao
Cycling is a great group activity.
@@kvikram19 cycling and hiking is the only thing I do with others tbh
Yes, I do a lot of walking - in fact I walk almost anywhere as I can't drive - but I hate walking with others as I find it hard to concentrate on my walking, enjoy looking at everything and having to talk to someone at the same time. It's also difiicult to keep to your comfortable pace too; I walk quite fast on good days and having to walk slowly makes me feel really tired, oddly enough, lol. I'm not very social, lol.
Anecdotal trivia: everybody I have come across in 67 years with permanent physical damage got it due to pushing too hard, usually in high school sports.
In sports, there is only one winning entity. In exercise, we seek to win freedom.
As a doctor most people I see have it due to not exercising enough, while a large minority get sports injuries. There certainly is a Goldilocks zone
yep - i am now so happy to have no hand-eye coordination in early years - im a healthy 60 year old who exercises gently. moderation is key
So great to hear such honest and crystal clear advice! 👍
Very informative; presented in a logical and easy-to-understand manner.
Thank you! For 30 years I've been teaching people how to move as the hunter gather societies. As a physical therapist it has been transformational to help people to move more efficiently. Small changes in postures make huge changes on the joint and tissue level. The body is extremely smart if we will let it move as designed.
Would you be able to give some pointers or some videos I could look at?
You teach people how to walk?
@@Shinkajo I think it would make more sense if it was put as unlearning bad habits
@@vincentcarl9907personally I want to see the science that shows us exactly how hunter/gatherers "moved"
From what I can tell being an American living in Japan for a long time, siting in a chair is better for your knees, and sitting on the floor is better for your hips. The amount of people with bad hips in America in comparison to people with bad knees in Japan is very astounding. You see this in the older generation when those life-long habits start to show.
Sounds like there's a balance to be struck. Perhaps sitting in a variety of positions can delay or even prevent knee and/or hip deterioration
Very interesting observation. Makes sense.
That is pretty interesting, I'd imagine it also has a lot to do with the 'asian squat' too especially among the older population.
Oh ! Make sense!! 👍
I do age appropriate exercise in moderation these days. 60yo overweight male. Skied and snowboarded to 60. This year I will be snow hiking, snowshoeing, x/c and back country skiing. Usually in moderation which also keeps it enjoyable. Thanks for the info!
Enjoyed your video presentation. You make a good point when you stated we are all different, both in the physical sense, and our disposition/mental outlook on which type of exercise activity we will gravitate towards. Am inspired by your video to dust off my bicycle out of storage and take a spin around the neighborhood. As much I like the idea of bicycle riding, it would be a boring world if it was the only physical activity people did, or any other "one size fits all" activity.
One thing that messed me up on sleep was that there is a difference between sleep OPPORTUNITY vs number of hours of actual sleep.
I give my self 9+ hours of sleep opportunity, and just wake whenever my body decides to wake. Within that time is falling asleep, and waking up and falling back asleep through the night. At the end of the day, l had to find what really worked for me because if l went with 7hrs of sleep l would wake feeling like death.
Conclusion: the wording needs to change to Sleep Opportunity.
Exactly, that's a very important distinction. When he talked about sleep, he clearly meant actual sleep. Meanwhile most people apply the 8 hours of sleep recommendation for sleep opportunity, which is indeed a good amount for most people.
Brilliant!
What a comforting and gentle voice of reason!
Thinking you must be tired, anxious, etc. because you didn't get eight hours of sleep is a real self-fulfilling prophecy.
One night or two nights in a row- no problem.
But if you don't get that 8 hours of sleep per night for more than a week it will be tiresome and bad for your mental and physical health.
Not everyone sleeps for 8 hours either. Sometimes I do, sometimes I don't and I feel the same in the morning.
Penguin Books, telling me about sitting, on a online streaming platform. This makes sense.
Recipe: Get varied movement throughout the day.
There is no doubt that we get tight backs from constantly walking downhill because of our shoes that have an incline, and tight hamstrings from sitting in the way we do. But standing all the time will simply give a different set op problems. We get knee pain from turning our feet outwards because of hard shoes and no reason for using them in varied ways. And so on. There is no permanent solutions, except variety. Vary how you rest, and vary how you move. There is no body-wide system that knows when adapting into a local maximum. So the tissues in your feet and legs do not care that they are adapting to a position that will cause your hips, knees and back to be out of a good alignment. Your back cannot send a signal to your feet that they should adapt differently. It is the position each cell spends the most time in that will be adapted to locally. If it is stretched, it will stretch or divide. If sloppy it will tighten or die. Always each cell is trying to adapt to spending the least amount of energy with the input it is given the most.
This is a very wholesome and informative video. Thank you !
I’m 65 and have been running for 50 years. My knees are fine. My hips are fine. The last three Sundays I’ve jogged 13, 14, and 10 miles with no problem. Lucky? Maybe. Or maybe my joints are fine because of all those miles.
Thats the lesson here, people only wanna work out for a brief period of their lives. This workout stuff is for life
Read (listened to) the book and highly recommend it. This video is very misleading to the joy of the book which is full of informative and entertaining anthropologic studies and anecdotes. I wouldn’t go so far as to call him Indiana Jones but he would be a fair colleague to the fictional character. Gives a great taste of what modern anthropology can be and do.
InstaBlaster.
I think the discussion on sleep can be quite dangerous. I suspect it's a classical case of correlation/causation. For example, someone with a chronic disease probably needs more sleep. The fact that they have higher mortality is *despite* sleeping more than average. This however would encourage them to cut down further. I really doubt there's anything wrong with sleeping, or any form of inactivity, as long as it is compensated by appropriate levels of activity.
Yes, just listen to yourself :)
No no it's mostly read the other way. Oversleeping doesn't kill people...it's mostly that people with deadly diseases are the ones that pulls in more sleep as their body automatically does this as a stage of repair. So when you look at the data it's good for people with complex health issues to sleep (it's not under their control, their body pulls in more sleep time as a fixing mechanism). So, oversleeping as a normal person doesn't really kill you.
@supermarc45
Your comment is entirely too reasonable.
And, as he said, you are going to sleep more if you’re more active. But equally you’ll get a better quality of sleep the more active you are. It’s complicated man!
There was also no discussion of age with regard to sleep need.
PLEASE PRIORITIZE SLEEP!!!
Actually we do need at least 8 hours of sleep. Matthew Walker PhD elaborates that in his incredible book "Why we sleep".
And in fact, he also touches on that study with the hunter gatherers sleeping for about 6.5-7 hours on average, what he founds is that in the study:
1. It is not mentioned how long was the opportunity for sleep given (maybe they are planning for 8 hours, but fall asleep a bit later/wake up earlier)
2. This is an average, there are some days where they sleep 8 hours, and maybe one day in the week for 5 hours which drops the average
3. Their average living age is much less than ours
And there is full chapter dedicated to the insomnia and sleeping disorders.
So true Marija! Our bodies it to recover.👍
If their average living age is shorter.. they should have more sleeping hours.. you see when you get over 65 you tend to sleep less then 5 hours on a regular. The older the person the shorter the sleep hours. The younger the person the longer the sleep hours.
I agree it's after six hours we get the growth hormone
There's a detailed review that claims many things are wrong with Walker's book: guzey.com/books/why-we-sleep/
I've read neither the book or the full review so I have no idea, but this might be of interest to you & others.
@@alamo-yl2vn Thanks. I just went to that URL and read the criticism. Amazing!
Excellent video! As a runner for nearly 50 years straight, avoid running on the sidewalk. Concrete has no 'give.' The ashpalt is better, of course dirt trails are better. Also, a 'performance shoe.' Better materials and better cushioning..last longer. As Doc covers, roughly 150 minutes a week is enough. While in college, I did race but ran over 100-miles week. Now, 20-30 is average. Again, great vid. I'm 64 and am always seeking ways to stay motivated, so glad I came across this. Good stuff Doc. I am a Run Coach, and I like what you cover. One more tip, when you run, invest in good Heart Monitor..stay in youd 'aerobic zone.' Finally, see your family Doctor to get the o.k. to workout! It helped me a ton, as I discovered that I had 'afib.' Thus, I still run & race still, but with guidance, have learned to -cool my jets,' but still run and have fun! Thanks again Dr. Lieberman!🏃
Is there actually scientific evidence that running on the road (asphalt) is better for you than the sidewalk? I know asphalt has more 'give' than concrete, but there is so little 'give' anyway, from the weight of a human body, that the difference may in fact be negligible. I worry that this commonly given advice, if not true, is doing harm, because I often see runners on the road risking their lives as cars zoom past them. If running on the road is far better for our joints, then it might be worth the risk, but if the benefit is not actually there, a certain percent of these road-runners will be injured from cars not noticing them !
@@GadgetNeil Concrete is harder than asphalt. My body legs, and knees are proof that
@@GadgetNeil While I have no 'scientific evidence.' I've got 2 strong healthy legs and knees after 50 years of running. Again, maybe some luck involved and genetics, but I do stay off the concrete and watch out for cars. As you well, know, motorists can be wreck less. More so now with the advent of cell phones! A while back, while on a vacation in the Swiss Alps, I was running a forest. It wall a trail of black soft dirt, however, a few spots were white. The white stuff was a narrow 3 foot strip of concrete with a set of 2' wide grooves. My Swill buddy told me they were 'Ancient Roman Chariot' roads. Incredible fact, that the Roman's invented concrete. About 2k years later, the people are gone, of course, but those darn 'concrete trails' remain. What ever happened to the t.v. Show, "MythBusters" right? Run safe! :)
I have a long history chronic swelling in my knee. I'm sure this is done by impact, which is much worse on pavement. Over the first UK lockdown I walked most days on the fields near my house and the swelling went away.
I just had new (evidently harder) soles and heels put on my boots and the impact is harder, especially as over winter I've had to walk on pavement again. I feel it's stimulating swelling again, so I'm trying to walk on grass more to correct it.
But yes, pavement is worse for my knee than grass.
@@SabrinaCWB168 The simple answer to this and a host of running problems is to abandon this overrated self-torture and buy yourself a good lightweight cycle.
11:00 the most important part. See this pattern among those who lived the longest (Centenarians), they ate bacon and egg, they've been vegetarian, anything you can imagine. Some even smoked passed 100 years. But they all felt worthy of being alive, they felt happy in their family and social circles. Don't stress about it, take your time and build those quality relationships
I dunno. I'd rather watch college football with all the stress it gives me. Living without college football would stress me out too much. Damned if I do, damned if I don't.
@@toddjohnson7572 hahaa
Have you any research to back up your theory?
@Todd Johnson if you think watching football is stressful you must live a charmed and blessed life
simply awesome .. now this is the right way to use science .. to solve problems in our lives and simplify complicated things
I am 76 years old, retired in 2008 (desk job). Spent most of my time on the couch. Last year I developed weak Legs(quads) while walking my dog. Then hip pain/weakness that affected my balance Neurologists and orthopedist were no help. I had 3 months of physical therapy. They said it was "too much sitting". I use a recumbent stationary bike and I do hip exercises and sit/stand exercises every day. PT said it would take a long time to recover. I can't tell if it's working. Still have hip soreness and balance problems plus leg and knee soreness. I assume the exercise soreness means it"s working (no pain no gain). Has anyone had similar experience? I knew the sitting was not good for my heart, but I never imagined this would happen.
Wish you all the best, sir.
Keep up with the stretching, mobility and strengthening exercises. You may find it helpful to slowly increase the work load. Cautiously though. But at 76 you have to accept there are going to be issues.
I suggest you check out kneeovertoes guy on youtube
I hope you also saw a cardiologist and had a cardiac workup.
Squats.
😍😍😍Love LOVE this guy! Been stressing for years over these 5 myths!! Wish I had of discovered Daniel sooner!! But better late than never!! 🎉👏🙌
Wtf I just dropped £400 on a standing desk!
Good for you. Motorised desks are still technically superior to traditional desks. Besides, using a standing desk may be comfortable for you, and teach you a thing or two about ergonomics and your own physical proportions. It'll be easier to create a personal workspace that appeals to you.
Seems like a cool guy, will definitely check out his book
👍
His previous book, The Story of the Human Body, is amazing. Genuinely consciousness-raising.
Huh... the sleep studies are interesting. When I got really good about a sleep schedule a few years back, I saw that I feel amazing right at 7.5 hours sleep. If I got 8 or 7 I still felt good but I was so consistent and waking up naturally with the sun that I could gage exactly where my body wanted to wake up most days. I also picked out though, that if I only got 6 hours I still felt relatively fine. I have a ton of sleep anxiety, and it was sorta exposure therapy for me to see that I'd get through a day and not seem to have lasting damage even if I occasionally couldn't fall asleep for an extra hour and a half, or lost track of time, or whatever. If I get less than that I absolutely do have effects, but I do try to calm myself reminding that people do things like climb mountains, fly space shuttles, and go into battle after nights of insufficient sleep and the occasional bad night or even bad stretch of nights probably isn't going to shorten my lifespan.
So true!
chá de erva cidreira e chá de erva doce ajudam a dormir... tome um quando for escurecer e outro mais tarde.
You might be interested in the study that shows sleep cycles take approximately 90 minutes. Fits your anecdotal experience quite well since both 7.5h and 6h are multiples of 90min. According to that study, it doesn't matter how long you sleep -- as long as you wake up at the weakest phase of your sleep cycle, you'll feel much more refreshed than if you got awoken halfway through a deeper phase, as you might if you slept 7 or 8 hours.
“Make it social”- YES! I have so much fun going to the gym with friends, it never feels like something I HAVE to do, it’s something I WANT to do, and time goes by so much faster
People who go to the gym in groups are super annoying and tedious
@@Shinkajo Have to agree. Hearing about people talk about FB or IG posts or what "Mindy" did last weekend is annoying. Go to the damn coffee shop if your just going to talk and take up the equipment.
Currently reading this book. ❤
Would you recommend it?
Doctor, we have one book in common on our bookshelves, "Lore of running". I am looking forward to your book.
Very great responses. Nuanced and clear.
Great advice, thanks.
As a bus driver I can tell you sitting definitely destroys the body.
Thanks so much!
You couldn't be more right. Thank you for the wisdom.
excellent advice!
As a non-sitter, I am continually being discriminated against. As soon as I could support my torso, they put me in a high chair. After a few months, I was expected me to sit on a toilet. When I went to school, I was put in a chair attached to a desk. The bus was set up so you had to sit to and from the building full of chairs. The teachers said you can be successful if you can sit for an exam and pass it. You will then be able to get a job where you can sit down in a chair most of the day and if you go out to lunch, you can sit at a table or in a booth. You are able to purchase a vehicle which is designed for sitters only. If I want to try going to another country where I am not discriminated against, I will have to sit inside a plane. Hopefully I am not given the electric chair but I'm pretty sure they fully expect that I will be in need of a wheelchair. I don't think I will ever need a wheelchair because I sit in a pew at my church and pray. It's hard being a non-sitter. I feel like one of the smallest minorities.
Never doubt yourself,
We only get one,
Don't sit this one out.
@@ALCRAN2010 That sits well with me.
I watched this video and read your comment in one sitting.
Sounds like something you shouldn't take sitting down, there's a time when you've got to make a stand.
I use to be 102 lbs while eating a very healthy diet, did not constrain calories or carbs but barely ate sugar and empty carbs. I started moderate exercise a few times a week, and two years later I am 114 lbs on the same diet. Underweight people are barely ever talked about. I was eating enough, I needed to exercise more to get to a healthy weight.
Im not sure you were necessarily underweight but you probably had low muscle mass. Now that you’re exercising hopefully you’ve put on muscle mass. Presumably thats what will get you thru your later years with fewer injuries. I have a similar challenge. If i stop exercising intensely regularly i lose pounds and muscle definition. You’re not alone! But yeah. Not the most common weight problem anymore.
Good point
Why are you not taking more protein ?
@@sauravbasu8805 I eat more protein now. I definitely had a lot of learning to do about nutrition when I wrote this. I would always hear, "exercise more if you want to lose weight". It was such a surprise to gain weight after exercising more. But I have so much more muscle now, which I love. Admittedly, I still have a lot to learn about nutrition, balancing macros and stuff but I am trying to learn more.
@@murdermittensnyc you are exactly right. I have kept up the exercise since I wrote this and there's a noticeable difference in muscle mass. I have arthritis and the extra muscle has really improved my pain too!
I have one of those Fitness tracker watches and I noticed that I always seem to get about 6 hours and 15 minutes to maybe 6 hours and 45 minutes of sleep even on the weekends but I rarely ever take naps, maybe about 10 a year that's about it and I don't seem too tired during the day except around 4:00 like most people I guess and it's good to hear what he said in this video because yeah you do kind of get that worry and think you really should be getting 8 hours every night but I just never seems really possible I'm not even that busy I'm not saying that it just seems like I've never that tired for it
How interesting on your topic. Thank you for this 👍👏🙏💐
So how far is the distance i should run to be good?
Thank-you 🙏🏻
Good stuff. I disagree with the last part. Making it social for introverts, like me, is a sure way to NOT get some folks to exercise. I think the most important thing is to respect your unique needs and to take care of them immediately.
As to the first point about sitting, I think it was the same guy in another video put it better... H/G's walk 10-15 thousand steps a day... which is exactly what is suggested we shoot for... That only takes an hour or two at a brisk pace... obviously if you spread it throughout your day it would be much less onerous... but it still leaves several hours a day for sitting around doing other things
Great video!
I need minimum 10 hours of sleeep, or else I'm crankyyy
For me 11 hours. I thought I was weird or am not getting enough quality sleep. Would help if my bladder wasn't so active at filling up when trying to sleep.
Love this man.
Doesn't this go against with what Dr. Matthew Walker's research suggests (regarding sleep)?
Exactly what I thought.
Evidence that we need more sleep (or at least brain down time): Ask pretty much anyone if they're still tired when they get up in the morning, and they'll say "yes!"
"Why are we told in western societies to sleep more? In Madagascar they barely have 7 hours and they are great"
Yeah guess what, people in western societies don't get those 7 hours of sleep
Cool points.
Funny thing is that I more enjoy solo bike rides. When I raced, it felt way too much like a job, and even in non-racing group rides, I found more than a few sketchy riders that made me fear for my safety. Riding with a couple of folks is another thing altogether, but my usual riding partners aren't ready to hand any more.
Most non westerners can sit in a deep squat without chairs unlike the majority of westerners which is also a factor in why sitting is perceived as bad
Send westerners Adidas track suits and soon enough, there will be sunflower seeds and vodka bottles everywhere!
Exactly. And a full depth squat is also a resting position anytime you don't want to sit on the ground....maybe it's wet, or too dirty etc
Sitting at all desk and chairs hurts and stiffens my back almost immediately while sitting on the ground seems to alleviate it - regardless of time so ill need more then the few words mentioned here to convince me.
I have the theory that its how I keep tention througout the full body, from my ankles to my back all distrubting the weight while in a chair the body relaxes and the weight sinks into bottom all with the tension through the spine (compression of spine) while the other types of sitting seem to elongate the spine (decompression) and the tension goes through my hips and femur more. Just my experience and thoughts on the difference. Should mention that sitting on the ground and butt with my legs bent but straight also compresses my spine - its more of the cross legged or single crosses that seem keep my back from compressing while sitting.
It shouldnt immediately hurt. You have some issue that needs to be fixed. Our spine should be able to bend forward/backward. Compression and decompression is important too. Who knows maybe its a problem on hip area. Glutes or poor hamstring flexibility. You may need flexibility/mobility training or some strentgh training to wake up your weak body part.
@@alxnd_r6345 Maybe but I have been training and searching for over a decade. I think I have experimented with basically everything whether thats more building stability, adding stretching, stopping stretching, dynamic mobility, end range exercises, isometrics for various muscle groups. My back hurts basically when I lie down too much or if work at my desk. It feels best when playing sports probably.
So the immediate isnt exactly immediate, I feel my body adjust to the chair within like 2-5 mins (which is what I described as tighten up but easy to release just by getting up) and after 10 mins or so Id describe it as spinal hardening if that makes sense which then leads to prolongued aching and pain and stiffness. I dont have shooting or sharp pain just dull one sided pain. I have a kneeling chair that worked for like a week but now the same feeling occurs on that too.
Physical therapy didnt help much but over the years I have found relief that helped for a couple days at a time but then just stopped working. Piriformis and pigeon stretch helped but stopped. Opening my hamstrings helped but stopped working. Opening up the hip flexors helped but stopped. Doing things like Jefferson Curls and back extenstion helped but stopped working. I check in with strengthening and lengthening by calves and tibs as well. I check in with add and abductos as well.
Before I did those and I still will from time to time focused on more stability focused things like side planks and bird dog which never really felt like they helped but I continued doing them everyday for years.
EXERCISE: I find exercise and diet inextricably linked. My diet is the primary driver of how much fat I carry. Exercise, in addition to the many other benefits, helps me stay motivated to eat the way I need to. Throughout my life when I've faltered, it has usually been diet first, then a decrease in exercise. SLEEP: It is so much easier to have one headline idea, be it 8 hours of sleep or a certain amount of water per day. I've found that quality of sleep is more important. The combination of no caffeine after 10am, intermittent fasting, and a low carb diet changed my sleep so that I sleep much more deeply but actually less, the end result being more effective sleep. (As an aside, IF and a low carb diet has made many things a lot better.)
You're actually better drink coffee between 11 and 2 if you are working a standard 9 to 5 job. 11zm is when cortisol is decreasing so ideal for caffeine and beyond 2pm is too late for you
@@warbler1984 I do think that way as far as the latest I have caffeine. My hard cutoff is 3pm, any caffeine seems to be metabolized out of my system by the time I go to sleep at 9-10.
Interesting about the sleep, 7 hours seems to be the amount where I wake up naturally and feel rested.
For me it's actually 8 hours.. 7 hours would not be enough personally.
10-11 hours here. Sounds a lot but I run and hike about 18 miles / 30 km every day. During rest periods especially in summer I go down to 7-8. Sleep as much as you need.
@@Wesz808
That's interesting, I also sleep a lot less in summer, I wake up much earlier - and it's not by choice.
People want a simple prescription that is written for everyone, but we are very different.
I lose weight when I sleep a lot and have nothing to be stressed and anxious about.
Anything below 8:30 hours of sleep make me unable to focus and make lots of mistakes. 9-10 on a regular basis, easily +11 when sleep deprived.
6:40 "Running is a skill" while showing the worst heel strike in history
The first example was also extreme, only runing on the toes.
What's the US (increasingly UK) trend of punctuating every sentence with "right"?
I know, right?
I can't stand it. Erin Burnett on CNN every night says 'Right?' over & over again. Drives me nuts.
I got mashed between 2 trucks in 99 and I CAN"T stand very long at all.. far too much pain to deal with..as if it's not bad enough as is. I DO need to get up and workout some--(can't do much of hat either-- thanks to the injuries from the accident. ) I will pickup Tai chi again soon- and possibly CANE-Do (martial art with cane as defense)..
Most animals live long enough to have grandchildren. They are simply not involved with them.
6:20 Is it true that knees are the most vulnerable part of the body? I thought it was the low back.
That specific finding that you indeed DO NOT NEED 8 hrs of sleep to be healthy made me feel normal and happy
Like I always have enough sleep with just 6 hours since I was a capable of remembeing things and that was 5 y o for me.
I always sleep late and noe that I am 32 I am so happy to now that that is indeed normal.
Since sleeping habits/patterns is relative to everyone 🤓
Thank you so much for sharing this video 😘🥳
I think that the "on average" point is probably the most important for people to take away. Statistical averages are not individual cases, and without any sense of range, data frequency or relevant correlative factors, it is not appropriate to conclude universal optimality from average optimality.
For you, 6 hours is sufficient. For myself, I know that I tend to perform best with 9 hours. With 7 hours I feel groggy and sleep deprived, and even with 8, my capacity diminishes over a couple days. Variation from the mean is to be expected.
Thank you
Thank you for these myth bustings.
Maybe one more thing about running and knee injuries: *build up slowly*.
The joints, that is also the ligaments around them that stabilize them, as well as the tendons, are a kind of tissue that regenerate much much slower than muscles. When people start running, after a few weeks or so, their muscles and endurance(heart and lungs) seems to have progressed already some, so they might think they can already run longer distances. But their joints and tendons have not yet adapted to this new load, and volume of load (total time running per day or week). Therefore they would need to build up their volume much slower than they think they can: progression in minutes per week.
Just look for "running schedule for beginners" on the web.
And 11:00 about how much exercise: "most of all try to enjoy it"- YES exactly; that's what i tell my patients: try to find activities that you enjoy; if you don't like to go to the gym, find something else to get yourself more active.
Just look at the smile mr. Lieberman tells us this message 🙂
Thank you for this. A few days back I tried doing a push up program from an app after years of not exercising. My strength was fine, me strong, me do push ups. But then suddenly I couldn't lift myself at all. I laughed it off as having reached my limit. The next day I couldn't flex my arms to touch my face, or even reach about a foot around my face. Wife touched a spot just above my elbows and so much pain! Took a few days in braces to reduce the pain. I had never given thought to the ligaments and tendons. :(
Will be taking it very, very slow...
what about the multitude of studies shown in the book "Why we sleep" by a world renowned sleep scientist Matthew Walker from Berkley. I think this topic was not tackled properly in this segment. I would have left it out as its much more complex than 20 seconds of a segment with some x,y axis talk allows to tackle.
I agree !
Great book!
In the blue zone of Sardinia, men have the longest lifespan in the world and they are said to walk 5-10 miles a day in the mountains.
IMO I think the 8 hours of sleep comes from adding the about an hour in a sleep schedule (7 actual sleep hours?), that we are awake, naturally, as humans had for years, before modern times, had split sleep as we are animals, surviving as a group, and it was a good thing once.
@9:40 OMG the prologue music from Tekken 5!!!
I have been walking about 3 miles per day for about 10 years. When people ask about how much weight I've lost by walking, I tell them none. I can eat more calories in five minutes than I can walk off in an hour. Like most old people, calorie restriction is the only way for me to lose weight.
Very old, bedridden or athlete during pick performance you can't outtrain bad diet.
Anyone can easily consume several thousands of calories in several minutes (as you already mentioned).
People forget that regardless how hard you train - your diet always comes first to lose /hold healthy weight.
Working out/physical activity are very important, but they are not #1 for losing or maintaining weight.
Try fasting for three days!
I'm almost 40 and waiting for the day I can retire, just so that I can have more time to excercise and do sports :)
28 years of retirement, the best time of my life by far. My best year on the bike was 7100 miles, and I'm still exercising every day.
I've sat my whole life as do most people but even at a desk you don't just sit in one position. You can't, you wriggle, you move, you lean forward, backward. I've reached seventy without getting a backache then dumped myself down on a hard chair one day and injured my coccix (if that's how it's spelt) but still I sit all day. What else can I do?
Coccyx, I believe. Close enough though.
In my experience, a comfy chair is a chair that raises you above your knees (so your thigh would be at a slight incline or no incline). Whenever I sit in a chair that is lower than my knee my tailbone would start hurting... even the docs couldn't tell why as there's no apparent injuries or probable causes.
So glad to hear sitting sn't bad for me, I suffer with Orthostatic tremor and I sit A LOT!
“We started blaming the chair, and we’re being alarmist about sitting at a desk all day. It’s actually perfectly normal to sit.
But you have to be mindful about what kind of chair you sit in, and don’t sit for extended periods at your desk all day.”
wat
"It's not the fault of thr chair of the long time sitting, but we should get better chairs and sit less"
So, that was a lie
The sitting myth! Great debunking!
What is "correct" running? Heel first?
Go running and you'll find out the answer for yourself :)
Cmon sole first definitely not heal
Take your shoes off and try running. You'll get corrected quickly 🙂
Run 'natural.' We can all run more efficiently, but no one 'correct' way. Focus on relaxation, such as loose hands, relax jaw, swing arms parallel to your hips, but everyone is unique. Strike mid foot is better, but again focus on relaxation. As a race/runner, I've seen many different run styles, both slow & very fast. Just focus on relaxing and getting out there..the 'hardest' is always the first-getting out the front door!🏃
Perfect timing!! Had a stint put in my aorta about six months ago; lost about 30 lbs since then; and today was able to walk for about ten minutes without feeling pain in my neck and chest. I'm trying a "vegan" diet for thirty days just to see what happens.... oh, and checking my BP every day for the last two weeks and my systolic has dropped from around 150 to 120.... and I'm 75 as a month or so ago. This is a common sense approach that he presents, and I'm going to work it.
Good luck, sounds like your taking personal responsibility for your health. How is the "vegan" diet going?
@@georgehornsby2075 Still vegan.... although I may do some salmon soon ..... still working it....
Best advice I ever got: sleep in multiples of 1,5 hours!
Because your REM sleep cycles take 1,5h. If you wake up after 6h or 7,5h you will feel fresh and clear minded, while an alarm set to 7 or 8h might awake you during a REM phase and you will feel disoriented and drowsy. Works for me!
And as a treat ... 9h is also divisible by 1,5 ; )
@@nadir6929 there is some wiggle room ; ) I hit snooze once or twice to compensate.
Interesting. I may have to try that out. I've always wondered why sometimes you feel completely refreshed and sometimes you don't. I wonder if that's not a piece of the puzzle.
@@nadir6929 Exactly. That advice is bullshit. Humans don't have switches to fall asleep instantly.
Feel like the real solution to the last question/myth is in one of the other clips I saw where Daniel pointed out the way we've changed society so it's become so normal and easy to be inactive, suddenly in the last 50-100 years for many people you actually have to have intention and go out of your way to get even the bare minimum recommended exercise. Reversing the damage of this physically and mentally unhealthy concrete suburban car-centric jungle is one of the big steps towards fixing that. Walking to more places, having things be within short reach so we're unconsciously moving more is the only real long-term fix for many. Because as he says, it's not that complicated and really doesn't require a lot. Simple small amounts of extra walking every day can make a huge change when applied at scale.
I have heard people saying sitting is equivalent to smoking...however there is no compelling data in favor of this...while there's enough data to show smoking is harmful and increases the risk for cancer, cardiovascular diseases, no data has shown sitting heightens risk to the same level. I get it that it is perhaps advisable to be active rather than sedentary but people just stretch it so far that it becomes ridiculous at times !
LOL! I've had a total knee replacement. I can't run.... Wish I could. However, I never want to have that procedure again. Most painful thing in my life. Ever. So....... Weights and exercise machines. Not as much fun, but seems to work for me.
Exercise is pure joy - find something you enjoy doing
There is lot of common-sense here which I greatly appreciate. Thank you docter🙏🙏👍
I was told that being in the audience at a sporting event is good for us while sitting. Unless of course you are sitting in an area designated ahead of time for dignitaries there at the time with body guards ensuring they are safe. When having to explain how long it is going to take while for example going to the bathroom alone there or whatever. Like a songstress and/or singer who has been designated ahead of time to offer the audience there a couple of renditions of patriotic tunes.
How does one run properly?
@@runeveryday1069 He explains it in detail at the end of this speech. ruclips.net/video/cSQl5wZ4g6I/видео.html
I run slow uphill and it works grate for me.
I multi-task. I sat while I watched this.. then I flushed. I feel much better now. Think I lost 3 lbs.
Sitting on the ground is a HUGE difference.
Totally agree as long as you’re not leaning against a support.
@@parisbreakfast Ideally, yes. But I have found that even with leaning against something, it is still fine.
Getting up off the ground from a seated position works your leg muscles more than getting out of a chair, and over time that effect can add up to be significant.
Exactly right. Evolutionarily, the body was not designed to bear the majority of your body weight on the back of your legs, which is what occurs in a chair, and what *does not* occur sitting on the ground.
They don't sit in chairs, they very often squat to full depth, they dont lose all their hip and knee and ankle mobility
I had Dr. Lieberman on my podcast a few weeks back, he’s a great guy. We talked more about human evolution, if you want to watch it: ruclips.net/video/ZIiA_6UtEvQ/видео.html
Lore of Running by Noakes in the bookshelf? Thumbs up! 😉
Hunter-gatherers sit to relax from hunting and gathering all day. As a manager I sat for days on end in my office and on meetings. Big difference there I think.
Yeah ... he seems to be shifting things away from the arguments usually made against these things, toward a different argument so he can "debunk" it. I've never heard sitting was bad because you're sedentary.
but I think what he means is that even hunter gatherers don't hunt all day everyday.
@@hansymillery8309 It's basically setting up straw men. There's not a single damn person who has ever said that the mere act of sitting is unhealthy or unnatural.
As he approaches it in this video, he could have said, "Myth: Eating is bad for you" and carried on with pretty much the same arguments.
@@cobbler88 There's tons of articles that say sitting is bad for you. Not a straw man. Standing desks are a meme.
But it's all relative. He even says sitting all day and not interrupting your sitting is bad but the act alone of sitting, is not bad or unnatural.
@@HeroC14 This is what I was getting at. There are tons of articles saying that sitting too much, sitting this way, sitting that way, etc., are bad for you. The straw man was the assertion that there's a myth going around that the act of sitting, itself is bad for you. Even if that were true, I've never heard anyone say it.
I don't necessarily believe this is intentional. I suspect it's more a "medical thing" and may just be a little sloppy. I've been in communications for a quarter century, and I've taken medical tech-related classes in the last dozen years and taken exams written by folks in medical fields. Precision of language is generally not their strong suit.
Example: I was taking an ultrasound physics exam (not nearly as sexy as it sounds, btw) that showed a diagram of a beam set-up in a transducer. The set-up was capable of steering a beam, but the beam in the diagram was pointing straight forward. The exam question was, "Is this transducer using beam steering?" I asked for clarification and the instructor, not understanding that there is a difference between "using" and "capable of using," refused to clarify (they had this thing where they were suspicious that students were trying to get over on them any time they asked questions in this type of situation). I answered the question on the page and got it counted wrong. I had to take my case about two levels up to find a "civilian" to have the grade corrected. Even in the end, they still didn't see the issue.
I agree with you.
Sitting for long hours is bad.
I try to stand up and walk a little every couple of hours at least during my work day.
I personally think you gotta think about the diet. They sat down but ate a different diet. We sit down but we eat a diet full of shite. Having that fester in our guts for longer might cause issues.
I think the intent here is sincere. A few thoughts:
1) It doesn't really seem that it's a "myth" regarding sitting. The criticism has never been that the act of sitting itself is bad. It is all of those things surrounding it that are the issue, which is actually supported here.
2) I've never heard anyone say you can't lose weight by walking, and I've been soaking up exercise science for a couple of generations now. If it's a component to a caloric deficit, it's helping you lose weight.
3) There's pretty solid science regarding the style of running being a large factor regarding leg injuries and knee pain, so spot on there. Unfortunately, retraining yourself after decades of wearing a wedge on your heel and running against your knee takes awhile to achieve.
4) Sleep research is all over the place, so no verdict regarding that one. But the studies trying to link it to life expectancy are rarely trustworthy. They always tend to leave out other factors. It's like if a study says that people who never jay walk tend to live longer. It's not because they never jay walk. It's because people who never jay walk are risk averse and have less of a tendency to drink, smoke and just have fun in general.
What is your academic credentials? You talk like you know more than this scientist who spent years and years of researching this.
@@ggh_-ts6pn I read things other than social media posts to gather information. I've also been in the media long enough to know there's often a great difference between what the headline/lede of a story tells you, and what the research contained in the story actually showed. That's why we get these clarifications by the people who performed studies after those studies are reported on.
And remember that not all things that scientists comment about are things that are actually in their area of expertise. They often tend to roam outside of that and we accept Neil DeGrasse Tyson's views on climate change even though he's an astrophysicist.
Likewise, how much that was put forth by Lieberman would we believe is actually in the wheelhouse of a paleoanthropologist, rather than an adjacent field of study informed by his actual area of expertise?
Also note that part of my comment was just pointing out strawman arguments, rather than challenging actual scholarship. Again, have you ever heard anyone with half a brain claim you can't lose weight by walking?
If this or that was unequivocally supported, I'd accept it just like anyone else. I have no agenda keeping me from not following the actual science on these things. Ironically, we can't say the same for a large number of scientists, which I think more people came to realize during the COVID years.
I don't know that anything I wrote is actually as critical of the central assertions as you believe.
Take care.
I want add that as far as sleep goes: I spent a week in an Indian village in the tropical forest. The sun went down at 6.30 pm and came up about 6 or 5.30 am. The villagers might be sitting around and talking quietly by a small fire until 8 or 9, but I was asleep by ninish. There was not much to do in the evening. No tv, poor light for reading. I woke up with the sun at 6 AM. I felt wonderful. I discovered that maybe I needed more sleep ( closer to 9 hours) than the customary 7 hours I had in the city.
Lieberman makes sense but as far as his ideas about sleep and what hunter/gatherers did, I question that.
Moreover, the early hunter/gatherers societies had much more roaming ground than the remnants of today.
It is a mistake to think that the way the people of the Kalahari desert for example live today is similar to how their ancestors lived. Their ancestors weren't even in the desert. They roamed more fruitful, rich, gamey places.
So to get back to sleep patterns. In the summer, I sleep less (7 to 7.5 hours). In the winter, I sleep more (9 hours). Perhaps, artificial light not only disrupts our natural biological sleep pattern but also impairs our capacity to discern how much sleep we really need.
@@micaelat3734 And diet/eating plays a role as well. Most Westerners who have seriously gone on a time-restricted/fasting type of diet for a week or two should really start to see how eating patterns were tied to the lifestyles of their ancestors.
You can totally see how a person could live on the prairie, etc., on one meal a day and enjoy the advantages that allows the body to bestow on you. My experience is that you live mentally sharper and feel a more "lean" existence in general. But not a less enjoyable one.
Yes - the whole presenting sitting is bad for you as conspiracy myth by standing desk companies and alarmists and then debunking it seems like a wide stretch - especially comparimg sitting like tribal people in an informal environment to sitting at a desk for hours and saying sitting at a desk is okay but sitting afterwards when you want to relax your brain not..
1:00 they are not sitting in a chair. It’s not sitting that’s bad - it’s sitting in a chair. And of course, the inactivity.
Sitting in a chair for ten years deformed my spine and fucked my body stance. Its a simple reality that sitting a lot is not healthy, so i dont understand why this guy is acting like people 'wrongly' blame sitting. Even if you dont do exercise, if you sit less and stand more, your posture and bones will stay much healthier.
I understood that sitting without back support was the key, and that moving through the day too, working while sitting (like weaving?), as ancient and nomadic people did and do. Nowadays sitting means slumping in front of a screen barely moving the fingers.
It's not about sitting or not sitting, it's about how you sit, just as much as it is about how uoubstand.
I was always skeptical about exercise playing only a small part in losing weight. If I suddenly go on two hour bike rides and don‘t eat increase my food intake accordingly it will help me greatly in losing weight. If nothing else for feeling better physically and making me sleep better.
ruclips.net/video/2XRfAjcNRII/видео.html
Muscle mass burns fat. You need exercise to build muscle. As you recover you burn more calories in your sleep. I hate the notion. Wheight loss is 90% diet 10% exercise. Nope. It's 50/50. Try diet without exercise see how far that gets ya. Visa versa. You won't get far.
@@devinreed5725 True but Lieberman is stating outright that if you increase activity level such as by walking that it fits into the caloric balance equation the same way that reducing calories does. It doesn't. Large groups of individuals added 300 kcal per day of moderate intensity activity, but gas production showed that the amount of energy containing substances burned by the body over the course of 24 hours did not change at all. They burned 300 fewer calories over the balance of the 24 hour day.
@Greg and that's all you'll loose without increasing your output.
@@mertonhirsch4734 Yea. But at some point that stops.
The sleeping hours really make you anxious when you set the alarm and the clock is slowing less than 8 remaining
He’s wrong about sitting. It’s not the act it’s the position. The chairs we use put us in positions that weaken our hip flexors and postural muscles.