20,000 STEPS PER DAY
20,000 STEPS PER DAY
Modern hunter + gatherers’ took 20,000 steps per day- sat for less than 10% of day
75% of adults do not engage in recommended amount of activity (according to CDC)
In 1900- obesity rate was under 1.0 % (majority of population worked in physically demanding jobs of agriculture, daily activity involved high frequency, longer travel by foot)
movement was naturally built into daily life which created optimal metabolism at regular, low=level physical activity.
None movement creates oxidative stress which leads to inflammation especially over extended period of times even with singular exercise time.
Movement is Medicine
Contraction of muscles throughout the body with movement allows calcium (Ca) to enter your cells and depletes ATP (adenosine triphosphates) energy. This combination signals to cells to process glucose or fat to make more ATP- reciprocal affect of using more energy = creating more energy.
10,000 steps per day (2,000 steps in one mile)
Self-prescribed movement at recommended daily amount reduces risk of obesity, diabetes, premature death, dementia, etc.
Recurring Movement, Multiple Times throughout your day is better than singular exercise period.
Think about Activities of Daily Living (ADL’s) that can increase movement: far parking spots, walking to closest destinations, finding serene area, water-side paths, etc.
myokines
proteins specifically released from cytokines as a result of contracted muscle. Slow twitch muscle fibers, oxidative muscle fibers, intermediate twitch muscle fibers, and fast twitch muscle fibers release clusters of myokines during contraction.
Histone Modification influencing mood + cognitive ability
miR-222 up-regulation by exercise reverses cardiac remodeling by maladaptive growth. Cardiac Hypertrophy physiologic, adaptive growth.
Inflammation trafficking of neutrophils and lymphocytes
Reduce Body Inflammation
Most of body’s lack luster performances are caused by INFLAMMATION
Chronic Inflammation can be caused by belly fat. Fat cells release chemicals including cytokines from proteins that lead to chronic condition and make it harder to regulate blood sugar.
The more belly fat (visceral fat) the higher likelihood you are to experience consistent, inflammatory effects that lead to heart disease, diabetes, and even cancer.
MOVE
WHOLE FOODS > Sugar
LIMIT ALCOHOL
SLEEP: 7-9 HOURS
CALORIE DEFICITS to target belly fat.