5 Common Exercise Myths Debunked | Daniel Lieberman
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- เผยแพร่เมื่อ 22 ก.ค. 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 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.
Very informative; presented in a logical and easy-to-understand manner.
So great to hear such honest and crystal clear advice! 👍
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
What a comforting and gentle voice of reason!
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!
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"
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 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!
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!! 👍
This is a very wholesome and informative video. Thank you !
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.
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.
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
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.
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.
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.
Very great responses. Nuanced and clear.
😍😍😍Love LOVE this guy! Been stressing for years over these 5 myths!! Wish I had of discovered Daniel sooner!! But better late than never!! 🎉👏🙌
Doctor, we have one book in common on our bookshelves, "Lore of running". I am looking forward to your book.
simply awesome .. now this is the right way to use science .. to solve problems in our lives and simplify complicated things
You couldn't be more right. Thank you for the wisdom.
Great advice, thanks.
Currently reading this book. ❤
Would you recommend it?
How interesting on your topic. Thank you for this 👍👏🙏💐
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!
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
“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.
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.
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.
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.
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
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.
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.
excellent advice!
Great video!
Thanks so much!
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.
There is lot of common-sense here which I greatly appreciate. Thank you docter🙏🙏👍
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
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!
Doesn't this go against with what Dr. Matthew Walker's research suggests (regarding sleep)?
Exactly what I thought.
Thank-you 🙏🏻
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.
As a bus driver I can tell you sitting definitely destroys the body.
Cool points.
The sitting myth! Great debunking!
Love this man.
So how far is the distance i should run to be good?
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.
So glad to hear sitting sn't bad for me, I suffer with Orthostatic tremor and I sit A LOT!
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)..
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.
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.
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....
Great book!
@9:40 OMG the prologue music from Tekken 5!!!
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 !
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.
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.
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...
Thank you
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.
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
I have in my extensive collection of books one written between the Wars by a British GP that disparages exercise after the age of about 40. When I began to have a problem with incipient obesity in my late 50s, I discovered intermittent/high intensity exercise and with the aid of an exercise cycle rapidly brought myself back into a more acceptable weight in not much more than 30 minutes/week. Apropos sleep, in my 20s I loved partying and to maximise the time available for such used to sleep for two 2 hour periods finding that entirely sufficient to remain alert for 20 hours a day.
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.
Lore of Running by Noakes in the bookshelf? Thumbs up! 😉
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.
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.
Most injured runners I know have hamstring injuries and achilles/plantar fascia related injuries. Very few have knee injuries.
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.
th-cam.com/video/2XRfAjcNRII/w-d-xo.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.
Interesting. Thanks for a dose of common sense.
6:20 Is it true that knees are the most vulnerable part of the body? I thought it was the low back.
The sleeping hours really make you anxious when you set the alarm and the clock is slowing less than 8 remaining
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.
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
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.
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 have broken sleep the first few hours. Get up or flip flop 3-4 times. Then sleep in a 4 hour chunk and am ready to get up.
I got an abscess from sitting too much. A friend did, too. The nurse told me that bus drivers get them. I had to have it operated on and it took me a couple of weeks to recover with daily visits to the health centre to have my wound repacked.
I got an abcess sitting on a bus tour.
It helps to sit on a ring-cushion. Watch the YT channel of Bob and Brad. They are the most famous Physical Therapist on the internet (in their opinion) with 2.4 m Sub. They recommend lots of worthwhile products and great exercises for everything that pains a person.
Sitting for long periods is extremely harmful. Get up once every hour n walk for a few minutes. That will prevent abscesses.
@@saratkandukuri5429 Thank you, Sarat. I'll try to do that.
Get in the gym.
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: th-cam.com/video/ZIiA_6UtEvQ/w-d-xo.html
interestingly, the image at 11:46 is a terrible example of running...
and THANK YOU for freeing my love of running from knee anxiety.
Gotta love the slow mo of one of the worst heel-strikes I've ever seen.
6:46 ? I thought the same thing!
Thanks!..I sit but.. move around a lot at home..
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.
As for myth 2 on whether exercise contributes to weight loss. A lot of physical activity will help you lose weight but it does have to be a lot, as the professor says. I kept a detailed diary of everything I ate/drank for 6 months and all physical exercise, as part of a weight loss programme. There was a direct daily correlation between the amount of calories consumed and weight gain/loss, even if the diet was mainly fruit and some veg it all came down to calories, too many = weight gain, simple as that.. But the exercise, on the other hand, had no discernible bearing on day to day weight fluctuations, for that you'd have to be pretty active all day long, every day. However, I did benefit in many other ways from the exercise, and have kept doing it for those benefits.
Thanks for tracking! This seems to confirm my experience as well.
When you track, did you measure just weight, or did you measure fat % and musclemass? Just your weight doesnt account for body composition.
@@blah914 Not regularly no, admittedly. I didn’t score well when I did so I don’t think I’d been turning fat to muscle to any significant degree at that point. I would say once again that I am a big believer in the great benefits of exercise but from what I’ve experienced it’s difficult to see any direct link between the amount of exercise and weight changes. That seems to come only from calorie restriction, even if all your calories come from ‘healthy’ foods.
@@claymor8241 fair enough. I've experienced staying the same weight, while my diet ensured fat cells to shink and my activity increased musclemass-not visibly, but enough for it to "counter" the loss of fat (&waterweight). Would have been so discouraging if I didn't have a scale that measured that, bc by the scale I would have though nothing I did worked 😂😂
@@blah914 Yes I think your way is the best way to do it and my scale does that but I don’t tend to look at it until I’m at target weight generally, if at all. I try to only use the numbers as a guide. For example, I remember getting my weight down so I was the same weight and height as one of the England football (soccer) team. However, according to the BMI chart of the UK’s National Health Service I was still overweight, and of course his body composition would be significantly different to mine.
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.
Yep re walking i put on weight when changing jobs. The only change was one involved a lot of walking and the new job didn't
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
Most animals live long enough to have grandchildren. They are simply not involved with them.
I get anxious listening to him
Took less time than I expected for the sitting vs standing myth get debunked.
I'll add that major meta analyses done at very "pro running" universities found that 85% of the health benefits of running occur at 60 minutes per week, and 100% occur at 2 hours per week at which point health hazards regress and actual death rates increase to the level of sedentary individuals by 4 hours a week. (This was average time run over a 6 month period). More than 2 hours of running a week causes no additional health benefits and more than 4 is worse than nothing. This included highly experienced and elite runners. At 4 hours a week, runners were 25% more likely to have a major negative health issue than at 2 hours per week.
It's called moderation. Heard of the french paradox? Same thing but different.
thanks :)
I guess this explains why I can sit for long periods of time. I can only control my self enough in a theater but even then i move around like a restless child every so often.
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.
But how do you run with proper form?
By not landing on your heel. Check out his video on running barefoot. It's called The Barefoot Professor.