Harvard professor debunks the biggest exercise myths | Daniel Lieberman
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- Опубликовано: 20 авг 2022
- Exercise culture is crazy. But what you need to do is exceedingly simple.
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We hold many misconceptions about exercise. For example, we believe our ancestors were incredibly strong, or that there is a tradeoff between speed and strength.
The worst myth is that it’s normal to be less physically active as you get older. But modern hunter-gatherers remain physically active as they age.
Humans need about 150 minutes of exercise per week to be healthy, but 80% of us aren’t getting even that. A good solution is simply walking more.
Read the video transcript ► bigthink.com/series/explain-i...
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About Daniel Lieberman:
Daniel Lieberman is Edwin M. Lerner II Professor of Biological Sciences and a professor of the Department of Human Evolutionary Biology at Harvard University. He received degrees from Harvard and Cambridge, and taught at Rutgers University and George Washington University before joining Harvard University as a Professor in 2001. He is a member of American Academy of Arts and Sciences. Lieberman loves teaching and has published over 150 peer-reviewed papers, many in journals such as Nature, Science, and PNAS, as well as three popular books, The Evolution of the Human Head (2011), The Story of the Human Body: Evolution, Health and Disease (2013), and Exercised: Why Something We Never Evolved to Do is Healthy and Rewarding (2020).
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![Natanael Cano - Ya Te Olvidé [Official Video]](http://i.ytimg.com/vi/xLig8I91SJQ/mqdefault.jpg)
What's your favorite way to exercise?
Deadlift baby!
Combination of cardio and strength!
Walking, lifting weights, and walking outside with hills! (hiking, lol)
Dance!
calisthenics and weight lifting
The biggest myth is the one I tell myself “I will exercise tomorrow”.
I get around that by telling myself "Today is yesterday's tomorrow". I kinda hate yester-me.
@@TorquemadaTwist Actually in my case it works pretty good :)
this is me everyday, so damn annoying
I create my own loop, that keeps me away from exercising.
My job is a Martial Arts teacher, so physical movement is built into my day. I lucked out.😃
I’m 72 and I almost always have to force myself into going to the gym. But once I’m there and get my blood flowing and my muscles working I feel great!! Both mentally and physically!
That's great, but you don't even have to go the gym, unless it makes you feel more motivated.
You could go running outside on your own in a park, do some push-ups or pull-ups at home, or many other things, that's personally what I prefer to do, but to each their own.
Nothing groundbreaking, it's pretty obvious but just saying that you don't need to go to the gym to exercise !
PS : or is it the fact that there's other people in the gym, while if you were exercising at home you wouldn't have "social interactions" ?
I'm genuinely quite struggling to understand why some people prefer to pay a subscription and have to go to the gym to exercise, it seems really unconvenient to me.
@@harry1178 Are you serious? There are weights at the gym.
@@Bolt892 And you're telling me that you can't buy weights to exercise at home ?
Plus weights aren't that great on their own, if you want to get "big" muscles that "looks great" ok this might be the best option.
If you want to actually be fit and efficient, have a good coordination, good endurance, good overall strength, bodyweight exercises are way better in my opinion.
The ideal would be a mix of both, not only weights, it's really stupid to do only weights exercises.
Yeah, that’s normal. It’s a lot easier to sit in my recliner. Like I am right now. lol
@@harry1178 It's not one or the other, you can do barbell/machine weighted exercises and have good endurance/cardio.
A sign of health is "big" muscles that "look great", if you look like a marathon runner you aren't healthy.
It's ridiculous to say you'll be as strong doing only bodyweight exercises than someone that utilizes weights, even body weight exercises can be improved with weights, like push ups or pull ups.
You are trying to demean people that do weighted exercises by saying they only do it to look good, but there's nothing wrong with that and like I said before muscles are a sign that you're healthy and not to mention doing things like squats with weights will actually make your bones tougher, something that doesn't really happen with bodyweight exercises only.
1. People are exercised about exercised.
2. 80% struggle with expected exercise.
3. Running does not destroy knees. Running causes joints to repair and leads to better joints.
4. The older we get we think it is natural to get less physically active. Which is not true.
5. As we age, strength training is necessary to keep up with the loss of vigor.
6. Physical activity determines your health span; the more health span, the longer your life span.
God bless you!
exercised about exercised?
Do it when you think about it , at morning or at night it doesn't matter as long as you do it, once you get started a little you could want more and setup better for it
@@Sinjinra94your message is positive, however it does matter if you do it in the morning or not; because if you do it in the morning, you have it done. And if you don't, there may happen a lot of things during the day causing you to not be able to do it in the evening :) That's just my observation.
Thank you for the summary
I am 75 and have always worked out all my life. It wasn't till this year however, having gone through prostate cancer, radiation therapy and hormone therapy did I really start exercising. I bought a home gym and treadmill so no excuses. I am still on the hormone therapy, testosterone is non existant but continue to add on plates to my cable machine and muscle to my body. If it weren't for the HARD training I would have been a basket case rather than being in the best shape of my life.
Hope you'll have a nice day. 💛
See a doctor about getting testosterone replacement therapy. Will change your life.
Get it bro excuses is natural,giving in to it is the problem 🤙🏽🔥
You have a great attitude, I wish you a speedy recovery sir
Go get it! 💪
I am 68 years old, if I don’t exercise, I don’t feel well. Maintain and strengthen your core muscles so you can move.
...64 , im right behind you ... keep moving
Both of you are inspiring
Good job. Keep sleeping
I'm knocking on 50s door... Got a chuckle the other day when I realized that more than half my workouts these days consist of moves my physiotherapist taught me! 😜
I am 98 years old and confirm, keep moving until the life finish
I love that he said “people are exercised about exercise.” Nailed it
you kinda have to be because there is so much wrong information out there. The problem is when people know more than they do.
Exercised is a good book.
It's a good book.
@@sethblvck who asked
@@Quirrelq7 He's just trying to give good tips on working out what'd he do to you 💩
I’m impressed that you say running is a skill like other athletic activities like throwing a discus. I’ve never heard anyone say that but my wife, a former champion runner. And it’s clear when you see some people running that they should learn how to run properly.
I coached track for 3 years, the distance runners. There is absolutely a correct way to run, and doing some barefoot running will show you how. You cant run improperly on pavement when you are barefoot.
So how should we run properly?
@@ChintuRai-fk8rr With a midfoot strike, knees slightly bent, and leaning forward slightly. And very relaxed. Try running barefoot on a sidewalk and you'll very quickly learn how. You should NOT run on your toes--your heel should still gently contact the pavement.
@@wiscgaloot Sounds like a great way to puncture my foot with glass or something else nasty.
@@Buddha507 Never once happened in 10 or more years of running all sorts of surfaces.
A friend of my grandparents was told he would die mostly after 1-2 years after contracting a disease. He started walking everywhere. Like for hours every day. When he began walking, he was incredibly weak, and could barely move. Now, it’s been 12 years and he still walks like crazy. His lifestyle change is probably what has kept him alive, more many more years
My brother, 6’2” and biked everywhere, like speeding ticket fast, and nothing but muscle and bone, passed from a massive heart attack at 37 due to an enlarged heart caused by a congenital defect. While it IS young, most people with his defect pass in their early 20s. Lifestyle can have a huge impact regardless of genetics.
My grandfather died at the age of 89 and was in a good shape, every day he had an activity and did physical jerks.
And he was saying the same - dedicate some time to sport every day and be active.
Thanks for the video!
Hm...
as opposed to virtual
My grandmother lived to 93 and just watched TV all day
@@evo5dave it’s all about probabilities. No activity and watching TV the whole day definitely won’t help you to live longer
Was jerking every day the cause of long life?
Ever since I first resolved to lose weight a few years ago - and did so successfully, from 180 to 125 in about 9 months - it's felt like I was born to move. Whether walking, running, lifting, dancing, or jumping up and down at a music festival, the sheer sensation of physical effort is something that I use to ground myself when anxiety strikes.
The pain of beginning, leaving something behind to change, is always worth it in the end.
Good and inspiring comment - thank u :)
i agree! 100% i never regret working out or doing something active
Awesome job! I'm bulking right now and gained a good 35lbs. It def does slow you down especially the fat accumulated.
125?? are you 5'2"?
Ive seen really really skinny people weigh about 160.
@@andrewvirtue5048 5'0'' exact, and I seem to not be growing any further. At least I'll be part of the crowd that proves short =/= weak 😂
we have a 60+ year old guy in our gym that basically has the physical strength to do lifting with over 100kgs and has the stamina to play with us basketball matches that can go for more than an hour (and our games have more running than passing the ball around so that says a lot) so i guess in the end as long as you stay active age alone wont stop you
Okay but who asked tho
@@chrisdawson1776 *thats what the condom factory said when your parents sent a complain report for faulty products*
@@zamasuawaken1908 👃🇮🇱💵🩸🏦👺
@@chrisdawson1776 bro why?
@@wyallon2700 ❄️
Two best pieces of advice I've gotten before now with exercise.
Patience and consisitencey. It's a journey, not a destination.
Specificity is all
The hardest part of an exercise reqime is getting out the front door. Even when my gym sessions feel tough - I still feel better than if I'd not done them.
There are plenty of easy-to-do exercises that are much better for the body and faster to do than those people do in the gym.
@@josandoy Where? I can replicate almost every excercise in the gym that I can do outside of it on top of the multitude of exercises I can only do in the gym and nowhere else. So please give me 1 (ONE) example of an exercise that 1. Is "better for the body". 2. is "faster". 3. I can't do in a gym. You must be an expert on the topic, so I'll be waiting eagerly.
@@IlIlIlIlIlIlIllIlIII
From your wording, I guess you are waiting eagerly to disagree )))
1.
I didn't say you could not do the exercises in a gym?
Exercises you can do at home, you can do anywhere. The point is, you don't have to go to a gym.
Not going to a gym, saves a lot of time. Not spending time making money for the trip and the gym, saves you even more time.
Most times you will not need a shower afterward. Cleaning the armpits will be more than enough until the next shower will take anyway.
2.
If you can do the exercises almost anywhere, you can use the time while waiting or have some free time.
At home, you can do them while watching TV, etc.
3.
Your body is a gym!
Try this: Strech your arms out from the body.
Move the arms backward. The body will resist the move.
If you explore the exercise you will find it exercises many muscles in the arms, shoulders, back, and neck.
Turn the fists and more/different muscles are exercised.
With arms pushed back to the limit, move the shoulder blades together and upwards.
Arms moved to the limit, curl them for maximum effect on the upper back.
Move shoulders up and against your ears during the exercise to exercise those muscles simultaneously.
4.
While doing the exercise, bend your legs to exercise them too.
Band the back a bit forward, and the lower back will be exercised too.
Benefits:
1.
You can do up to 5 exercises simultaneously.
With some experience, it'll take 1 minute.
Repeat 2 times = 3 minutes + pause.
2.
Because you use the body's natural resistance, the resistance will always be exactly what will give the best result.
3.
It's not possible you get injured.
4.
These types of exercises prevent pain and all kinds of malfunctions.
They even take away pain and optimizes how joints and muscles work.
5.
It is easy to exercise all body in one session, even if it takes only 15 minutes.
Do one set of exercises Monday, Wednesday and Friday, and a different one on Tuesday, Thursday, weekend.
One month you do 1 set, and the next, 3 sets.
6.
This you will find hard to believe: It will rejuvenate the body by 10 - 30 years depending on age and present shape.
You will notice that all kinds of movements feel different, softer, and effortless. If you stretch one arm to get something from the top shelf and then turn your face away, you can not tell where your arm is.
7.
Not overnight, but you will slowly lose weight.
8.
The body will look much better/younger.
_________________________
You will easily find/make endless of exercises/combinations.
Stand close to the sink. Grab it with both hands. Lean backward and you pull yourself back into an upright position.
There is no equipment that will give your back a faster, better v-shape. And it will feel great.
This one will convince you and teach you a lot:
Swim in thin air )))
Stand upright, arms in front of you, and do breaststroke.
Explore, move shoulders, point arms upward, downward, etc.
Stand close to the kitchen counter. Place your fists on the edge. Bend knees outward and down.
Resist with your arms, and push the body back up.
Experiment with how much help the arms get from the legs.
The idea is many repetitions. It'll prevent manboobs and make your chest both look and feel good. And work well!
Arms stretched outwards, but this time push them upward.
Palms down, the body will resist the move.
Palms upward, the arms can be moved till they meet.
Experiment. Place the thumbs on the shoulders for a stronger effect. Make circular moves too.
A lot of muscles will be exercised simultaneously.
The effect on the shoulders is amazing.
The first weeks you might feel some discomfort the next day, but it'll be next to nothing.
you don't even need to leave your house to exercise, try calisthenics
@@IlIlIlIlIlIlIllIlIII calisthenics is better in my opinion for most things your body needs, if you wanna take it a step further buy bands and dumbells and free weights to step it up, although you'd need a barbell and some gym contraptions if you want to really build your legs..
I am 62, retired at 55, and began climbing the Colorado 14,000' peaks, completing 20 in three summers. Biggest day was 6,100' elevation gain and 15 miles r.t. Everything about this video is spot on. I could not have imagined doing any of this, by the way, when in my late 30s at the corporate office. Much of our supposed limitation reside inside our heads. Endeavor to do uncomfortable things each day... Great to see the other affirming comments! Yay!
I'm 63. Did the Manitou Incline yesterday.
Paying for it today.
Next week I'll do it again.
I want to retire at 55 as well
@@easterlake Fantastic! That one is tough...
Do you want a medal?
@@benrush82 Was I immodest? I’ve never earned a medal in my life. Just trying to encourage others… 🍺
I've been lifting weights and walking/hiking for over 50 years, and I just turned 70. Can still bench press my own body weight (after lifting and carrying the dumbbells to the bench). Strength doesn't have to diminish with age, but...what you don't do regularly, you CAN'T do.
I want to be like you
This comment section is a blessing. I like how people in their 50s - 70s have shared their experience, here we millennials stressing on simple things and losing hope in 30s.
@@saikrishna-mu7be I'm gobsmacked at the amount of social media content I find about people in their 30s joking-not joking having back pains, sore joints and just feeling physically unwell. I'm 32 and can't understand it at all, it's depressing. I'm in my best shape and more energised than ever, but I exercised regularly throughout my teens and twenties. They are making people in their 30s feel old about their bodies when, honestly, if you have those sort of pains at that age, it means you either haven't taken care of your body or have sheer bad luck.
I’m over 50, my doc asked me just yesterday ’are you keeping fit?’ I said yes, i weight train 3x weekly, run …. ‘ Stop running!’ he interrupted ‘bad for for the body especially knees’
This doctor is younger then me but with Stone Age ideas.
If running were bad for the body I question what they think about people who primarily run for a living (basically track runners) or need to run for a large amount of sports.
Do they think all those people are not taking of their bodies or knees (though granted some might secretly do things that augment their bodies in a way.)
I love the concept of "health span." It's a great way to look at it. I remember being at the gym in the 2000s and there was this little guy in his 80s who showed up every day. He was not just exercising, he was exercising with enthusiasm! I hope I can be that guy when I'm that age.
what is wrong with racemixing?
what is wrong with that?
Yet you dont respect him at all, in fact you ridicule him and laugh behind his back. Otherwise you wouldnt be calling him "little".
@@VonRibbitt it could be a term of endearment
I am 63 and in the best shape since I was 40. 5'11, 170 and work out almost every day. 3x week with weights and I mean until exhaustion not a wimpy workout. I also have a 20 minute every morning yoga type stretch for my shoulders, hips, back etc. It has given me my first 6 pack! I was not even targeting my core but these exercises all revolve around a strong core.
Im 21. You inspire me
You're such a show-off!
That is fantastic! Way to look out for yourself!
congrats!
Godspeed Steven. To long life.
Thanks prof for the reminder. On a sidenote I feel this extends to mental health as well. We need to continue learning, socializing and basically just go out, especially even after retirement.
I have learned similar things throughout my exercise journey.
1. Don't listen to a single exercise philosophy. I try and learn a little from all of the different "best ways to exercise".
2. Oftentimes to heal joints, you need to exercise them mildly and build on intensity.
3. The key to a healthy life starts with routine exercise.
Regular exercise is very important.
But you gain more by not following a routine.
Thank you for this! I’m 69 and I run, lift, and do functional training like rope climbs, monkey bars, and wall climbs. I do Spartan Races and I finish in the middle of the pack. I’m so tired of people assuming older people can’t do that stuff.
The worst thing is that so many older people themselves assume that and never even try.
that's a blessed age
@@mevslife3080 Blessed by whom? I’d rather be 40.
Nice
@@Debbie338 he meant something else by 69.
@@lakshyachaudhary3803 LOL. I missed that completely! 😅
Getting my parents to exercise has been the hardest task of my life. At least I got my sister to exercise but my parents, they don't listen to reason.
The same applies to me getting my wife to exercise, LOL.
Edit: Oooops, wall of text: Same here, a couple of years ago i lived a very sedentary lifestyle, my weight went up to 135kg, my mobility was bad, everyday tasks was an adventure, etc etc etc, i picked up biking, i have lost 30kg so far but the most important thing is how extreme of a change it had on my overall mobility, i feel 300kg lighter, everyday tasks are no longer adventures, i feel way more motived to do stuff, the pros it had on my life is to long to list here, soooo it saddens me to see how little my parents care about exercise, their mobility is tanked, my mother gets out of breath stirring the pots on the stove etc etc, once in a while they walk around the block at 0.01km/h, then rewards themselves with 4x the calories and that slow & short walk barely had a tiny impact on their mobility...also my dad have an absurd mentality that if get out of breath or sweaty while exercising then thats a proof that you are out of shape so he have always avoided exercise to that level that gets him sweaty or raised breathing and even make fun of me for being "out of shape" because i get out of breath for sprinting up a 6% (or is it °) hill to their house when visiting them...their logic or reasoning is so out of touch...
@JesperAndersson Wow. That sounds tough. I offer my support from an unknown distance. Keep moving and Keep the faith.
the older generation is probably too late. the best we can do is try to get peers, kids, and friends having active lifestyles, eating healthy, sleeping well, drinking enough h2o... etc
Adapt or die
Thank you for mentioning the knees myth. I've had this discussion with people too many times.
running in today shoes with thick cushioned soles makes people heel strike and that in fact destroy knees
@@benjaminpuchovsky I mean yeah if you do literally any athletic movement wrong it can cause injury but running doesn’t inherently cause injury.
I have seen people get into running by taking on too much too fast, and then concluding they have bad knees, or that running destroys knees. I have done plenty of running, including over long periods of being overweight, and never had any real problem. If I do take on more than usual, like running hills when my normal run is over flatland, then I can feel the difference and back off until pain is gone.
@@PeterLawton some people take up running and swear their knees are simply not made for it. I wonder if that's actually true sometimes, or whether they're just pushing it too hard to begin with.
@@GeographyGeek agreed, problem is 90% of runners I see heel strike, than they complain about knee pain
At 75 I still work out . And staying healthy is my goal .
Since I was child I loved to exercise my body, now I'm pretty confident that exercising is an important part of who I am
Great perspective! I'm 59 and have exercised my whole life, the last time I was in hospital (car crash) there was a 92 y.o. in our room from Brazil in for low blood pressure but was very mobile and active and when queried he said it is not luck he trains everyday "I must!" he told us, wow.
beautiful reply by man I think this last line "it is not luck he trains everyday I must " is going to etch on my mind.
But what about rest days
@@christiantaylor1495 Active rest days. Take a walk
@@motorjean3003 is walking the only option
@@christiantaylor1495 you can swim for cardio and muscle recovery.
I’m 21, I personally could not imagine not wanting to exercise everyday or just about, feeling fit gives you so much energy, helps with confidence, boosts your sex life, blows my mind that not every person is addicted to staying fit.
I am the same as you bro, I am 49yo, super fit and have been my whole life. I have seen people over the years slip little by little and as life continues lots of things become the same and most people lose sight of what is important. Some people have never been shown to be fit and kids get shown sedentary lifestyles and fitness just isn't on their radar. The longer life goes on people will experience more challenges; relationship break down, death of a loved one, job loss, kids, bills cost more and more, injury, they travel the same route every day to a job they hate, stress builds, they get tired and time poor etc etc. This takes a toll on people and the creep begins.
My advice to you is to keep fitness as just as important as sleep, eating, earning money. Link fitness as a coping tool when SHTF or you get sad/depressed, celebrate a great achievement with a run...you get the idea. Because the challenges are coming for you bro and so is that creep. I know you didn't ask for my advice but I was compelled to write to you as most people actually want to be fitter, they are just lost and have lost focus...it's more complicated than not wanting to or wanting to. stay strong.
@@amosmoses8656 Thanks for this sir.
@@literallynotelon6592 you’re welcome, thank you. Working together is where it’s at.
"boosts your sex life"
I hate when ppl write that. For boosting ones sex life one would need to have a sex life in the first place. And if you´re not goodlooking workouts and confidence won´t help much. Especially when you´re hitting 40 like me and never had a date let alone sex. And there are more sexless men in their 20´s and 30´s+ than you would think.
@@scofield321 being fit and changing your self image are prerequisites for you to attract women
I feel like the most important thing is to just find exercise you enjoy whatever it is! so many people think you have to go to a gym, but walking your dog, yoga, swimming- any exercise available to you and that you enjoy is best- because you will KEEP doing it, and build healthy habits.
I can only wholeheartedly agree with the video. I'm 72, I've done a variety of sports all my life, including competitive sports as a young man. Now I can reap the rewards. I can still ride my racing bike 80-100 km 3-4 times a week, I also go to weight training twice and am active as a trainer for gymnastics and volleyball twice.
This video is truly an eye opener. I keep getting questions about special types of exercises, diets and trust me I've done it all. The ultimate method that stuck with me were the basics. Stick to what you've been eating, split your meals, add fruits and veggies in your diet most importantly move around wherever you are. With the growing pace most of us have stopped going out and resorted to doing things at home even workouts. I did that myself until I was diagnosed with PCOS . My doctor and my father emphasised the importance of doing workout and running outside. I was very insecure about my body but I started running anyway and haven't stopped since. Dad taught me how to run and to be honest it was exhilarating. I added skipping, yoga, all small outdoor activities, did walking, started eating fruits & veggies and stuck to my regional diet. The little things and consistency goes a long way and boy was I shocked. It actually did make a difference both physically and mentally. You have to wait it out and the results are worth waiting for. Thank You sir.
I'm on day 4 of a 30 day HIIT workout. I'm near retirement age. I was feeling stiff and sore because I wasn't exercising enough. Now I feel energized and got rid of knee stiffness. It's true if you don't use it you lose it. Your body has enormous capacity to adapt and grow stronger.
1:35 I'm by no means an expert, but my theory about running and bad knees is because:
1. being overweight. your joints and frame have a harder time with the excess weight while running.
2. shoes that don't help you run properly... more of the landing when stepping.
I think it's true what he said about exercise causing your joints to repair themselves. One of my knees used to hurt when I first started jogging (so I just walked as soon as it started hurting). But after a few months of regular exercise they stopped hurting and I could run/jog for longer. It's been 4 years and the pain has never returned.
I have knee pain but when I started running about two years ago, I didn't notice any increase in my pain. I stopped when a nurse told me running is not good for my knees- I mean I already had bad knees so I figured out I'd save what I have. I've seriously been thinking about going back to running. I wanna run a marathon in the future, just for the experience.
I wish the Dr had mentioned the importance of good shoes when exercising - minimal soles are a necessity. If your feet hurt at the end of the day, you’ve done it right. By morning your feet will feel brand new. If you’ve walked all day and your feet don’t hurt, then your joints took the brunt of each step.
Oh, and I had knee pain too, but began lifting weights. Surprisingly the pain went away. I strengthened the muscles around my knee which meant the muscles absorbed the strain of the movement, not the joint.
Also take calcium pills made from shark, its good for the softer cartilage between the bones. Fixed me up fast for jogging again.
@@kap849i developed knee pain when I started running, and the more i ran the worse it got. So i spent a few months doing that kneeovertoesguy exercises once a week, namely reverse "sled" pulls (he uses a sled, but you can drag anything from barbell plates to bags of sand/mulch/salt to tires), reverse step downs, and kneel ups or whatever you want to call them. No more pain at all.
One huge myth that sets many people back - weight lifting is just for bodybuilders who want to look a certain way.
The truth is, everybody can benefit immensely from strength training. Strength is one of the main things an average 21st century human lacks. If you don't weight train, just think about how many times during the past month have you used your all your muscles to at least 70% of their capacity? The answer for most people is probably 0. And as we all know - if you don't use it, you lose it.
Skeletal muscles comprise up to 30-40% of your entire body. If you don't weight train, you're just letting a whole third of your body waste away. You think you'll be healthy if you let that happen? Good luck.
But the problem is I just have sooooo many muscles its hard to use 70% because of how much strong's I have
It's also very important in today's society. Muscle soaks up glucose without the need for insulin. Diabetes will plummet if everyone just weight lifted even with the same diet. Even without bulking/cuts you will still grow significant amounts of muscle proportional to your starting muscle mass as long as it is done consistently.
Fun fact: Polar Ice Bears don't need to workout.
The biggest myth is that you need to be weightlifting to get exercise or even be healthy. Blame modern day gym culture and social media for that.
@@steviewanderer not really lol a lot of people still believe in cardio
Name a problem people report to their doctors in modern life. Insomnia, low energy, depression, weight gain, body image issues, mood, immune system... All vastly improved by daily exercise.
Im 52, been weight training for 39 years and yoga for 13 years. I honestly feel like I’m 30 - abundant energy, no aches or pain-- exercise is 100% the elixir of life!
Good luck on your fitness journey everyone ✌🏼
here's maybe the biggest secret about getting active and exercising: motivation follows action. not the other way around. if you wait to get motivated, you will do nothing. my trick is the outfit. you pick an outfit you want to do a specific activity in. you just need to get that outfit on, and take the very first steps, and already the motivation will begin to kick in. i do this for cleaning, for work, for making art, for doing stuff in the workshop. it works almost every time, unless there are mitigating circumstances that im trying to ignore.
Thank you for saying that. I couldn't agree more.
Words of wisdom
Actually that can be applied to everything in life thank you
If you find walking and running boring like I do try making little errands out of it. Choose a destination that's at least a mile away. A sense of purpose might be the key. Last week I walked 3.5 miles to buy my wife a bottle of wine for her birthday. I actually had fun doing it
I'm in love with this videos, simply, because it doesn't have an ad or two at the beginning. WOW been so long since I've come across this
I tried getting a gym membership couple of times but never really used it enough to get in good shape. I'm a anxious introvert so I preferred working out alone but now realize that was my problem not getting out of my comfort zone. I went to a beginners course in Crossfit few months ago and things really clicked for me then. Working out in a group and with guidance really helps me improve and keep myself motivated. I've been going 3-5 times a week every week since starting and can see my body change really quickly and I'm now in the best shape of my life at 37.
I don't think you're an introvert if you enjoy Crossfit. Better to join a 24/7 gym and go at 2 a.m when it's empty. Wonderful. 😊
@@andrewkitchenuk From what I understand the culture around it varies between locations. Like a group of people yelling and cheering on the last person doing the WOD is not something I've ever witnessed at my box. People mostly just do their own thing and aren't interacting much, especially with strangers.
But having a trainer for every workout that is helping you out is really helpful and motivating. But sure I have been that person that goes to the gym in the middle of the night with earbuds. The problem is I then don't go often enough and I tend to do the same routine which quickly gets boring.
Maybe would have been different if I could afford a personal trainer.
Crossfit is all about Tribe
@@1unsung971and injuries.
The Old family handyman my parents had was strong well into his 80's, and still doing things and active. I remember his hands being huge and strong as a kid.
Another thing to consider is that exercise and fitness are highly individualized. What works for one person may not work for you. There's no one way that works for everyone. I have noticed, also, that what worked to keep me fit when I was younger didn't work as well when I got older, so I had to make changes in my routines and exercise choices.
Exactly, this message sometimes gets lost. Even in the comments you have people who "do this one thing" and suggest that everyone do the same because it worked for them. That being said, cardio + strength is good for everyone, but the amount and type can vary. Most people aren't getting enough...a small minority are overdoing it.
Childhood can have a fundamental impact on our attitudes towards exercise. From the age of seven I wore glasses and spent adolescence extremely overweight.
Now 54, I regret my own childhood lack of exercise - as a fat kid with glasses I felt constantly embarrassed and was often ridiculed and humiliated while the natural athletes who excelled at competitive sport were exalted and rewarded. I developed a _loathing_ for sport and physical activity in general as a direct result of years of negative associations.
Ten years ago I became morbidly obese due to an endocrine disorder and had to confront my own mortality.
Fortunately I started testosterone replacement and the fat melted away - like a snowman in the sun. At present I spend two hours a week with a personal trainer who’s also a professional athlete and in 6 months the results have been dramatic.
My biggest regret is that I wasn’t able to experience the benefits of exercise sooner because our school education focuses on competitive sports and rewards those who are good at them while marginalising those who aren’t.
Schools can play a fundamental role in determining our lifelong attitude towards physical activity and if only exercise were more inclusive and paid more attention to the fat kids with glasses we’d have a much healthier, happier society.
I agree.
I'm the fat girl in my class.
When we had sports competitions , the focus was always on the athletic kids and never at us .
I used to love sports but I left it !
But now I'm doing exercises regularly and adding some sports , it feels good :)
Simple but important reframing! As a city-dweller with no car I walk everywhere and legitimately kind of forget that it’s not the norm (even getting to my gym is a 25-minute walk each way)
Just going to a gym isn't the norm. Well done, and keep up the good life style. :)
try cycling, it will save you time and it has health benefits too, arguable better than walking depending on your goals.
You had me at, “Explain it like I’m smart.” And then the speaker did, without overly complicating it, or overly simplifying it. Straightforward. Clear. Leaving out feeling like I learned a smidge more. Bravo! 👏
Amen!!!!
How am I supposed to feel? about yer last name ? 🤔........
@@chaosdweller Not sure, sir. How you should feel is entirely up to you. 😊
@@sunnithrasher-lewis5768 oh ..., well alright Sunny haha , I'm not psychic I guess? Haha, I had a feeling u wouldn't go along with my silliness haha, but u kinda did , haha thx , people like u make yt fun haha.....thx.
@@chaosdweller Awe! Thank you, too. 🙏🙌😊
Just make a lifestyle for yourself where you walk everywhere: to the corner store, in the park etc. Have a destination or task for every day and make it part of your daily routine. This beats telling yourself that you'll go to the gym and do boring exercises on their equipment.
👍 and then you don't have an expense of paying the gym.
Why does it beat going to the gym?
People socialize in gyms and exercise classes, especially when you go regularly and see others who exercise regularly at the same time.
Walking to the corner store doesn’t offer the same social opportunities.
After the COVID isolation of the last couple of years, do not underestimate the importance of regular interaction with people.
Then have 0 muscle
How does that beat going to the gym?
Walking can't replace weight training.
the best workout is the one you will do consistently over time. if that's walking for you great. for some the gym and strength training is what gets them excited to train. you do you. don't make generalizations for others - you don't know their preferences, lifestyles, injuries, etc.
I'm 83 and have always loved weight training and running. Now I am not running but walking, biking, and weight training. I added yoga to my routine 30 years ago which is really great for the whole body, mind, and spirit.
I remember my grandfather from the side of my mom, he worked on the fields in the jungle until almost 77 yo. Strong like a big tree with a lot of energy. Ofc the time of his retirement from the farm was when he got ill, but this does not flaw the fact that he was all the time active until the very end of his days.
Exercise on your daily life. You don't need a gym, you just need to stay active. Carry heavy things, take long walks and sometimes jog. Do some sit ups, push ups.
No need to do long series, just spread the exercises throughout your day.
Do some sit ups in the shower. Climb a lader two steps at a time. Stop and do a few a push ups.
No need to exert yourself, just move and stay active.
Stay healthy fam ❤️
True and well stated. There is such an all or nothing belief related to exercise/working out. 5 minutes of exercise activity is obviously better than nothing. 1 (not necessarily optimal for most) reasonably challenging workout a week is obviously better than nothing. Etc etc etc. Save some of the dogmatism usually for the dogs.
Catmatism > dogmatism.
The Bioneer, on his RUclips channel, says "if you're moving, you're improving", which I think is a pretty good slogan for the general public.
@@stevenscott2136 But then people mock planet fitness for it's "any workout is a good workout" and insist you do things a specific way
still not doing much bro
Excellent piece. I have always hated exercising mainly because of high cardio. I just cannot do it for extended periods of time. I always get lightheaded and feel sick and not enjoyable at all for me. Now that I'm 52, I am good with strength training and walking, and not so concerned in being as thin as possible like I was most of my life. My body type is not thin so now I strive to have healthy lifestyle, instead of being as thin as possible.
it is all about us. 25 years old can be 60 and 60 years old can be 25 in this world. it is all up to people how they live their life.
Stay active and you'll stay independent. When you get older, it's not about how you look - it's about strength and staying pain-free. There may not be an elevator or transport vehicle. Take the stairs and walk everywhere to practice. Sure, you won't be able to do the same exercise routine as before but be clever and modify what you do.
To me its both..lol
People who care about looks are the ones who end up healthier later in life. People who don’t care will never have the motivation to work out.
Here's a tip for being more active: If you find yourself worrying about what is the "best" form of exercise, find a sport or activity that you enjoy. Having something you like to do for fun without being so focused on the outcome (weight loss, strentgh gain, etc) is a game-changer.
I myself picked up figure skating a few years back (I'm 24 and am here to tell you it's never too late to start!) and recently started bouldering. I do both once if not twice a week, and it blows me away everytime how good it feels to be moving and truly using my body 😊
I'm 25 and started bouldering about 6 months ago, I feel soooo good after a session! I have to stop myself going like 5-6 times a week because I fear an overuse injury xD its so fun I want to do it all the time
Very inspiring and informative ! I’d appreciate more content from this speaker
I'm 45 years old. A year ago (this week) I started running, having never done anything physical EVER (I avoided anything sport related or physical all my life), and sitting and all day at a desk and then at night at home. I was also adding a bit of weight (I'm naturally thin, but 5 lbs following Thanksgiving didn't vanish in a day like when I was 21). ..... I'm now a marathoner (4:17:23) and have done a 5 miler, 5K and did a half 2 weeks ago (in the ice, rain, wind and 700 ft up in 5 miles). Will do a 25K in May and plan to do a full marathon a year. Just taking a few weeks to rest, as I had a strained muscle, though went out a few days ago to just run 6 miles around the neighborhood, and am aiming for that for once a week until training starts next month. I also eat better, drink more, feel better. I never knew how lethargic my body was until I started running. I thought one's body always felt meh, and this is normal and how we all feel. I thought one always felt listless and lacking energy. I thought having hip muscles that don't move, and a tired back, and knees that ached, and being unable to stretch or do anything, was NORMAL. Given everyone I know complains about aches and pains whatever the age. I've productive and creative and do lots of stuff and in a good relationships, but it was just sitting. I also always said I'm not happy but just melancholy, and isn't this how we all feel? My mood was never low in the past year, even with the stress of almost buying a house and crap with my parents, and work and whatever, I'm always much more upbeat or mellow, but never melancholy. I never feel blah, sick, listless, bloated or anything. My joints aren't stiff. I plan to run till I die. I feel better than I ever have. And, I'm actually far more productive. My schedule hasn't changed, actually I do less since I run after work, but I've read more books, done more writing, been more creative in years.
WOW! That's incredible! What are your tips for someone who hates running and always gets runners knee or shin splints?
I have really enjoyed these videos. Thank you Bog Think for your work in producing and releasing them.
It's very helpful to find an exercise that you really enjoy doing. In my case, it's hiking in the mountains. When I can't hike in the mountains, I'm strongly motivated to do stretching and strength exercises so I can always hike in the mountains. Let it not be a grim grind, driven by fear of illness and disability. Let it be part of the fun of living!
Same here. As a woman I was never particularly motivated to train upper body in the gym, but then I discovered bouldering and now that is my upper body workout. I've gotten so much stronger and more balanced in my physique in just a few months of doing this! And now I look forward to going to the bouldering gym more than the regular gym
Doesn't work for me. I'm not into outdoor sports or activities.
I ski and have found my strength and cardio training leading up to the season this year to have been immensely rewarding on the slopes. It's one motivation to stay fit now, so I can do the things that I love to do without worrying about running out of stamina.
@@hakimdiwan5101 doesn’t have to work for you. Point is to find what does.
I’m driven by fear a little but mostly, I want to be able to enjoy my life and not worry about whether I have the strength to enjoy an opportunity. My niece was coming to visit and randomly went skydiving along the way, because she was in the shape to do so.
I love this video! Hopefully it brings awareness and reduces fear-avoidance to exercise! We find so may people limit themselves by the fear of injury based off these exact myths you're debunking!! 👏
Couldn't have said this any better. Good stuff Dr. Lieberman.
My mother has been diagnosed with Parkinson's for 5+ years and still manages to muster the strength to go hiking once a week in her mid 60s.
My friend works at a nursing home and tells me there are patients in their 50s who can't even move without assistance because they've become so sedentary.
Exercise and a proper diet is the best medicine in the world. Don't wait until you're old to reap its benefits.
Daniel Lieberman's endurance running hypothesis of human evolution is was got me through a quarter-long multi-media school project. My teacher told us to find something we're interested in because we'd be stuck with it for 2 months. The next day, I saw a DiscoveryNews (D News / Seeker) video about Lieberman's hypothesis and I knew I found my topic. His bio-mechanism papers were the first scientific research papers I had ever read and now I do it for my job... jk I'm still in school for math, but I briefly considered being a taxonomist or evolutionary biologist.
I am soon 78 and have Serious COPD (40% Lung function).I have been a clay target shotgunner for nearly fifty years but in recent times have lost muscle mass in my chest and arms causing me not to shoot. A year ago I saw something on RUclips about exercising with dumbbells. I started with 3 pound weights, then 5 pound and am now using 10 pound. I have put back on quite a bit of muscle, my posture has improved and I feel so much better both in body and mind. What a difference in quality of life. Oh, my blood oxygen saturation has also gone up. Do it people -- you will be rewarded.
Great to see this video! I was taught by Professor Lieberman, and it changed the way I approach my health!
I get up most mornings at 5am and do floor excercises for about an hour. I love what it gives me on so many levels. I'm 67 and an ex marathoner. Running doesn't hurt your knees! Heel toe....
I do same but wakeup 9 to 930am. Nice and fresh
75 (in two days0, the last Paris marathon in 2006 with the artificial hip....now 7 mi run every day....life is just great....miss marathons but do not want to damage my prefect metal hip...:-((((
I’m 41 and I work out 5 days a week about an hour each session. I do this while running my business. All I’m saying is, one hour a day out of 24 hours that we all have is not hard. We just spent 5 minutes on this video. 5 minutes is a lot of time for one work out.
@Gibran Camus Was it a deadlift, the reason for that bulging disc?
@@MrOrthodox13 contrary to popular belief, deadlifts are not the main cause of injury in lifting. its a very safe lift if you do it with proper form
@@nottheone582 If you do anything with proper form and weight suitable to your mass, every lift is safe, but that's not what was in question.
"5 minutes is a lot of time for one work out." Yes it is! 5 minutes of crunches is an eternity ! lol
How many hours do you lose to sleep, though
This is one of the best books I’ve ever read. Thank you Dr Lieberman for your research and ability to translate that research to the public. You have made me a better healthcare provider.
I have a flu right now but I still run in the morning today. Also did my yoga exercises after. I feel much much more good right now.
I had a back pain from my work since yesterday, but now i feel relief. Exercises is so good, people.
I'm in my mid 50s , bought a home multi gym and I'm now confident about my forthcoming old age . I love it and will be using it into my 70s .
Why not 80s? :)
Why not 100s?
Only trust people not selling you stuff ... they usually say exercise as part of you lifestyle and eat sensibly ... there's no money to be made out of those to basic guidelines.
It's really not that complicated when you think about it. Just go and walk/run but social media and influencers have ruined fitness for so many people. You aren't considered fit unless you are huge and bulky with six packs. When in reality it's as simple as getting your heart rate up through running, cycling, lifting whatever works for you and enjoying it as well.
The key to exercise is finding the exercise that you like....and there are infinite exercises that one can do.
Exercise is important at every stage of life.
especially the one you're at, right now
What a beautiful talk. I always thought running more is bad for your knees. Don't even know how I started thinking that way. Thanks Prof.
Running *incorrectly* is bad for your knees. I hear the same thing about squatting being bad for knees, but it's the same thing....squatting *incorrectly* is bad for them.
@@getpumped87 I agree with this. carrying a lot of extra weight around can also wear on joints over time. combine that with bad running and lifting form and both can be harmful
@@nottheone582 running regularly if done correctly, builds up the joints according to the Harvard professor in this video.
Thank you! This is exactly what I tell my patients. I encourage resistance training among my 70yo + cohort even though I get quite a bit of pushback from them. Use it or lose it, baby.
Lack of activity is devastating for seniors.
When a muscle is inactive it deteriorates very rapidly.
Oh man for the myth about people destroying their knees with running being debunked alone this video is worth it. I love to run but have very cranky lower extremities. Glad to know I might actually be helping them (if I can learn to run properly at least).
The best thing you can do to make sure running does not cause you issues is to do resistance training.
@@Jafmanz Amen. Strong joints will pay you back many times over! I had to learn this the hard way.
Running long distance once a week and then walking about 3-4 miles every single day has really changed my life. My knees have completely stopped hurting, my legs have gotten about 4x stronger. I've shed about 40 lbs as well. My visceral fat has reduced significantly. All this and I didn't really alter what I eat, just how much and when I eat really.
Thank you for putting this up.
I think exercise, good food and sleep are all very important for ALL ages.
AMEN-----I've been running 120,000 miles( 23,000 absolutely barefoot) & even though I'm past my prime of winning app. 200 races from the mile to the 1/2 marathon; I find myself seemly the only one who trains twice a day ( 100K per week) & strength trains tri-weekly& does massive amounts of uphill climbs ( like yesterday 10x's 5:00 uphill increasingly faster on each rep. @ begin. Of 14 kilometers all slightly uphill & much higher I also play 4-5 hours of the hardest music ever composed for piano & am finishing up the 100 hardest of all time. So arms,& legs are VERY busy moving !!
Exercise is a mind set, a way of life ,a self-concepr & a desire & a willingness to struggle & overcome & arrive @ a faster stronger version of you & be happier as a result.
I can't NOT exercise to the degree most people CANNOT even start doing it @ all!
IDK----health & fitness are choices you must make individually. For me it's a no-brainer.
good on you, but if you really run 100k a week, you are in a tiny, tiny, *tiny* minority of people. most folks can't be bothered to even get up off the couch. it's in our nature.
my dad is 50 years old I always get hurt when my dad goes exercise and comes back getting pain somewhere in the leg and back. Although after some weeks he said it was all fine but I still worry that he gets hurt even more. But now after I watch this video I feel some of release that exercise didnt harm him but instead made him stronger
My great Aunt is 86 years old. You would not know that by watching her move. She climbs stairs - a little slowly, but she does it on her own. She drives around. She still does gardening and cooking. She’s always mobile - doing stuff, helping others. She’s independent and in great physical shape. You would probably think she was in her late 60s, early 70s by looking at her. She didn’t settle into retirement. Even though she retired many, many years ago she has maintained great habits, and mobility. I can’t control what happens with my health, but I can absolutely control what I put into my fitness.
One more he should have debunked is that you can't out-exercise a bad diet.
in what sense? for building a proper physique? yes you cant out-exercise a bad diet. for just "in general health" of the cardio or muscular system? of course you can. Its always better to have bad diet and work out, than to have bad diet and not to work out. Working out is always better than not working out for your health.
@@chabosmulm
It's always easier to eat more calories than to be able to burn those calories off. No one has an unlimited ability to exercise, and it never does enough in the first place. So it is better to just avoid those extra calories. Nothing about not exercising.
@@theatheistpaladin well what you are missing is the perspective: you dont just work out for losing weight man... you can also work out to increase your cardio - you can be literally the same weight but have just better cardio, regardless of what you eat
@@chabosmulm
I don't know how you think I am missing that perspective when that is the point. A lot of people think of exercise in terms of weight loss. This is why I think it should also be a myth to be debunked. You don't use exercise to lose weight but a good diet. That is the point.
@@theatheistpaladin well yes but then whats the point you disagree with? i literally said in the first comment, it depends on the perspective
if you do exercise to lose weight, its a myth.
if you do exercise to stay healthy, its not a myth.
thats all i said
Have to compliment the set designer for this video 😳 WOW WOW WOW! The way that the shadows in the seat of the white chair pop off of the background, drawing in depth is STELLAR 😍😍😍👏🏾👏🏾 amazing job!
Evolution and anthropology
150 minutes per week
Running
Strength training very much important as we age to maintain physicality
I love to walk. I'm 67yo and noticably more fit than many much younger women and men. I'm overweight but it's melting away since the weather is now good for walking. And it gets me where I want to go. For longer distances I'll take the bus home. Walking most days lowers cholesterol as well. I can and have walked as much as 10-20 miles in one day. 😁
Keep on grinding brah,
We're all gonna make it 💪
Oh good.
Hi Daniel I have read the whole book of your new book . This is a wonderful book. I consider it to be one of the best book I have read in the recent 5 years. And it changed my life. Now I exercised 1 hour per day. And I will keep it in the future.
this was informative i knew all these things except the running thing . I broke both legs in a car accident at 17 so it is really hard for me to walk but I do . This video inspired me thank you
I've been a runner since I was 14 I'm now 39 and running destroyed my knees. I have arthritis in my right knee. I know it's rare but it can happen to any runner if you do not have proper running skills and stretch pre and post stretches. I believe the lack of proper running skills for running contributed to my arthritis and the runner's knee. I would recommend running to everyone but there are risks like with anything else. I've gone through physical therapy 5 times and there's been some improvement, but running is no longer an option. If I had to do it all over again I would focus on technique and join a running club.
I agree with everything except the running knee thing. My older brother ran 10km per day and destroyed his knees. I do agree that if you do it right, not too often and not too much to the extreme, you build up your knees and strength. But you can absolutely wreck your body by overdoing any exercise.
I wouldn't be at all surprised if his more-running-is-good-for-your-knees"finding" is a confusion of cause and effect - always a danger in retrospective studies.
I do 10k you just need to stretch and do some walking in between and don't cheap out on shoes
one of the most insightful guests! absolutely amazing.
Thank you for pointing that out. We are told to believe that we are "too old" to do this and that. Not true at all!
I think it's interesting he says you don't have to run so frequently. About a year ago I replaced several runs a week with core focused weight training and found I haven't lost stamina and am healthier than ever!
He didn't say that, he said that hunter gatherer's did that.
I like to think "can I run from zombies?" "Can I survive a week of physical labor in the apocalypse?" "If I had to fight for my stock pile of supplies, could I?"
Lol whatever helps
Whatever your focus in life is, there are 2 things you gotta do till you live:
1. Eat Healthy
2. Exercise
I really enjoyed this video. I was a construction worker for most of my life and because of that very physically active. Now, approaching my 70's I find myself still wanting to be active but disease and entropy (which is real) has taken its toll on my body. Years of exposure to harmful particulates has left me with Sacroidosus which drastically inhibits my ability to oxygenate my blood and there for creates a sharp decline in my stamina for physical activity. Health is the number one factor in maintaining physical activity as we age.
I wonder how long Hunter gatherers' lifespan was! "They remained strong until old age" like 32?!
Well they didn’t have the advances in modern medicine that we do now. It makes sense they didn’t live that long
That's a bit of a myth as well, their life expectancy was low because most of them didn't get past childhood. But we know that modern hunter gatherer societies have a modal lifespan of 70-75 years, but they don't have access to healthcare, so many diseases that are not a problem for us, have a 100% mortality rate for them