Walking 8,000 Steps Daily Reshapes Your Body
High Intensity Health with Mike Mutzel, MS
Mike Mutzel
4.8 • 1.2K Ratings
🗓️ 20 May 2024
⏱️ 16 minutes
🧾️ Download transcript
Summary
New studies show sedentary individuals don't experience significant increases in fat oxidation with acute exercise, but those who maintain higher step counts exhibit notable health improvements, including reduced triglycerides and blood lactate levels.
With an optimal step count of 8600 steps per day, the episode highlights the serious health risks associated with chronic inactivity.
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Link to Video and Studies: https://bit.ly/3yqdHlM
Key Takeaways:
00:00 If you are sedentary, it is hard to burn fat during exercise.
01:10 Move throughout the day.
02:05 Exercise inactivity is the 4th leading cause of death.
03:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.
04:30 Triglycerides were lower by 27% in the high step count group.
09:20 Blood lactate is reduced by 11% in the high step count group.
10:00 Fat oxidation increases with the higher step count.
11:10 Optimal step count is 8600/day or more.
12:00 Atherosclerosis is impacted by chronic inactivity.
12:45 Brain health is impacted by chronic inactivity.
13:00 Intermittent exercise does not mitigate chronic inactivity.
Transcript
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| 0:00.0 | Multiple new studies find that being inactive makes fat loss or weight loss almost impossible. |
| 0:05.5 | It's known as exercise resistance and I'm going to explain that shortly. |
| 0:09.7 | This concept is a little bit hard to grasp initially but after we share these |
| 0:12.9 | images from multiple recently published studies I think you'll grasp this |
| 0:16.4 | concept and you will now be focusing on staying active throughout the day and |
| 0:20.9 | trying to walk at least 8,000 steps per day because if you don't |
| 0:25.2 | not only will that increase your risk of dying from all causes but that will reduce |
| 0:30.0 | your ability to burn fat when you actually engage in recreational exercise like |
| 0:35.2 | going to the gym or doing crossfit or going for a hike or going for a run. |
| 0:38.7 | Translation if you're sedentary it's hard to burn fat during exercise, and this is known as exercise resistance. |
| 0:47.2 | And so let's dive into this. |
| 0:48.2 | This is a fascinating paper by a gentleman known as Edward Coyle over at UT Austin. |
| 0:52.4 | The title of this review is |
| 0:53.4 | physical inactivity causes exercise resistance of fat metabolism, |
| 0:58.1 | harbinger or culprit of disease. And there's a beautiful abstract here looking at individuals who are sedentary |
| 1:04.7 | and talking about how this causes the inability to properly oxidize fat during |
| 1:10.4 | exercise but what happens is as we increase our baseline physical |
| 1:14.7 | activity levels by walking periodically, maybe a 10 minute walk after each meal or |
| 1:19.6 | getting up every hour and doing like just five push-ups. |
| 1:23.0 | These little activities, these so-called exercise snacks |
| 1:25.9 | interspersed throughout the day, |
| 1:27.7 | enhance our body's ability to actually oxidize fats |
... |
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