Scientists Stunned: Just 9 Minutes of THIS Rivals the Gym

[00:00:00]But, when you're really thinking about I've got a little bit of time and I want the maximum positive impact in terms of my health, this breathless exercise is a complete shift.

[00:00:12]>> It's a game-changer for people that don't have a lot of time, that want to get health benefits, that feel overwhelmed when they have to think about getting a gym membership, getting in their car, driving to the gym, working out for an hour. It seems like a lot and they just say, "I can't do it."

[00:00:28]And so, then they miss out. And yes, there's of course benefits doing that. I mean, so in these in these studies that I'm that I'm talking about where people are wearing accelerometers, the there also many other studies that are very tangential where they're measuring people doing these types of what are called exercise snacks. So, when I'm talking about one breathless minute, perhaps two breathless minutes, maybe three, this is something called an exercise snack. Talked about it before, but it's essentially like you can either have it structured where you're getting up and you're doing a minute of bodyweight squats, or you're doing some jumping jacks, or high knees, or burpees, or whatever fill in the blank you want to do to get your heart rate up and to be able to be in that zone where you can't really talk but a few words, right? Um or it could be taking advantage of everyday life.

[00:01:19]I work on the fourth floor of an office building. I am not going to take the elevator. I'm going to walk up the stairs. I'm not only going to walk up the stairs, I'm going to walk fast up the stairs. Or I, you know, work a few blocks from my house. I'm not going to drive there, I'm going to briskly walk or perhaps even jog or bike. You know, so you're basically taking advantage of everyday life. I have a grandkid, or I have a child. I'm going to play tag with them for a couple of minutes. I have a new puppy. I'm going to run around with my puppy. These moments count. They add up. They're cumulative and we have the research to show that. So, there's This is called vigorous intermittent lifestyle activity, Vilpa for short.

[00:02:05]It's these people that are taking advantage of everyday life to really get that vigorous minute or two or three in.

[00:02:12]Multiple studies have shown that if you do this, you actually get the same type of benefits as people that exercise.

[00:02:19]They've directly compared them. When I say people that exercise, I mean people that are identifying as going to the gym, taking some block of time out to go and get the heart rate up. So, very different types of ways to get your heart rate up, right? One is just taking advantage of everyday life and just going for it. I'm playing tag with my grandkids. Or one is taking time to go to the gym.

[00:02:40]What do we see? We see that people that do 3 minutes of it, the 3 minutes of this breathless So, it could be walking uphill for 3 minutes. It could be playing with your tag with your grandkids for 3 minutes, right? 3 minutes three times a day. So, we're at 9 minutes a day. This is where I get the 10 from. We're at 9 minutes a day.

[00:02:57]Those individuals have a 40% reduction in cancer-related mortality, 40% reduction in all-cause mortality, and a 50% reduction in cardiovascular-related mortality. This is even in people that are not identifying as going to the gym and exercising. If you were to ask them, "Do you exercise?" they would say, "No."

[00:03:15]Because they don't count those moments.

[00:03:16]They don't count when they're playing tag with your kids or grandkids. They don't count when they're, you know, going fast up the stairs to get to work.

[00:03:23]But it does count. Exercise and the way our body adapts to this exercise doesn't it doesn't matter if you go to the gym or not, right? It just matters that you're doing it. And so, I think again, this is so it's like take a breath of relief because and when I talk to people about it, it's like, "Oh, thank god." Some people don't like going to the gym. I love it. I love I love it. But not everyone does. Some people literally don't have time. They don't have time.

[00:03:48]But do you have time to do 3 minutes after breakfast, 3 minutes after lunch, 3 minutes after dinner. Yes, you have that time. You just have to take it and do it. And it it it's fast. It goes by very fast. I also have for the exercise snacks, I have a a free guide out there, how to train guide according to the experts, and it essentially talks about the different ways to do exercise snacks, what exercise snacks, you know, you can do, how to do them, and also a variety of other training, you know, modalities out there that can help improve your brain health, your mood, and also the way you age. It's how to train guide.com if people are interested in picking that up.

[00:04:24]>> Awesome, and we will link to that in all the show notes with all the resources related to this conversation. You know, Dr. Patrick, couple things.

[00:04:33]First of all, I really like the name exercise snack versus the vigorous intermittent lifestyle, whatever the last word was.

[00:04:40]Exercise snack sounds like like I could do it.

[00:04:44]And I want to make sure as you're listening or you're watching right now that you really got the very simple instructions from Dr. Patrick based on the research that it's just 3 minutes three times a day of this vigorous, kind of breathless activity. In fact, you know what I'm realizing? My husband, Chris, will often, like first thing in the morning, he drops and does like 11 or 20 push-ups or whatever it is he's he's doing it.

[00:05:17]And I'll see him do it in the kitchen midday.

[00:05:20]And I I I never really kind of understood why. I was like, "Oh, that's kind of interesting and sexy, but I don't feel like doing that right now." But I didn't feel like it counted.

[00:05:31]I live in the old world where in my mind it doesn't count as exercise unless I'm in the exercise clothes and I am doing something for at least a half an hour and that it is a form of exercise that I tend to not like. And what you're saying is no no no no.

[00:05:52]3 minutes three times a day, whether you're doing squats or kind of jogging up a flight of stairs or you are going up a hill or you're playing tag with your grandkids, anything that gets you in that state this counts and has massive impacts on all kinds of health outcomes.

[00:06:08]>> Yeah, absolutely.

[00:06:09]>> For how long do I have to do this? Like for the rest of my life is what you're going to say, but you know, Like when do I feel better?

[00:06:13]>> minutes a day.

[00:06:14]>> Yeah.

[00:06:15]>> So look, um you will feel better after I mean, we could get up and do right now 1 minute. And you're going to feel better because you're going to get increased blood flow to your brain.

[00:06:24]>> All right, let's do it.

[00:06:24]>> I love doing exercise snacks to break up my work day.

[00:06:27]>> Okay.

[00:06:27]>> do it?

[00:06:28]>> Yes.

[00:06:28]>> Let's go do it.

[00:06:29]>> Okay. Let's do it. All right, let's go out to the studio and do it cuz I don't think we have enough space in here to do it. So all right, let's do it.

[00:06:36]So we're walking out of the studio right now and we're coming out into the office where everybody's working. Hey everybody.

[00:06:43]Okay, Dr. Patrick, what are we doing?

[00:06:45]>> So I mean, we can choose the kind of structured exercise snack we want to do.

[00:06:49]I think considering >> Something easy.

[00:06:50]>> our clothing, let's do let's do some body weight squats. Are you Are you think you can do body weight squats?

[00:06:55]>> Okay. Let's do it.

[00:06:56]>> Now, again, you want to try to get breathless. I'm I'm going to get close to that cuz we're kind of talking, right? But let me set my timer here. I've got a timer.

[00:07:05]Um I'm going to I'm just on my my >> in jeans and you're in a really cool top and your hair looks amazing and she's in boots with heels.

[00:07:14]>> boots with heels.

[00:07:14]>> I'm in and >> I'm doing it, guys.

[00:07:16]>> And I'm in like black dress pants and a black dress shirt and heels.

[00:07:20]>> And your heels are higher than mine. I will I will point that out.

[00:07:23]>> to try it with the heels, but we'll see.

[00:07:25]Should I leave the heels on?

[00:07:26]>> I I think you should be okay as long as you have Do you have good balance?

[00:07:29]>> I do.

[00:07:30]>> Okay.

[00:07:30]>> Well, we'll test that.

[00:07:31]>> test it out. You ready?

[00:07:32]>> Yeah, okay.

[00:07:32]>> One >> get up Let me get on the carpet. Okay.

[00:07:34]>> two >> Are we where you guys want us to be?

[00:07:36]>> Yeah.

[00:07:37]>> Okay. Oh oh okay. Oh.

[00:07:38]We'll go We'll We'll synchronize.

[00:07:39]>> all the way down? Okay, yeah, we go.

[00:07:41]>> going to go a little bit faster because I do these a lot. But, um what you'll notice as we're doing these I already can't talk. Is 1 minute goes a lot is a lot longer than you think it is. And this is why it's important for everyone to be doing this with us right now that's listening because you're going to believe me after I say 1 minute is impactful.

[00:08:01]Because when I'm saying it, you're like, "1 minute's nothing."

[00:08:04]But, I know everyone needs to be doing it. Everyone needs >> You guys do it. Let's see.

[00:08:09]>> Some of you have kind of come halfway in, that's okay. It's just not an exercise all together. We got about 20 seconds left now.

[00:08:16]>> 20 more seconds?

[00:08:17]>> But, do you feel the burn?

[00:08:20]So, we're getting a little breathless now.

[00:08:23]All right?

[00:08:24]That's the goal. We still have 10 seconds left. Come on.

[00:08:26]>> I'm using my >> You got it. Don't give up.

[00:08:28]Yeah, hands help.

[00:08:31]5 4 3 2 1 Nice job.

[00:08:39]>> [applause] >> That was a minute?

[00:08:42]>> How do you feel?

[00:08:43]>> Out of breath.

[00:08:45]>> Don't you feel great though? It's like a good out of breath.

[00:08:48]>> I feel like a flood of energy.

[00:08:51]>> Yes.

[00:08:52]>> I all of a sudden feel um like uh Is the part where I'm recovering breathless exercise cuz I can't talk? I feel clearer.

[00:09:05]I definitely feel a wave of energy.

[00:09:07]My heart's racing.

[00:09:10]Uh >> [sighs and gasps] >> I can't believe that was a minute.

[00:09:13]>> a minute.

[00:09:14]Yeah. And so, you can do 10 of those.

[00:09:19]>> I can.

[00:09:21]>> No, well, I mean, as you practice and do it, it becomes easier.

[00:09:25]And then you'll start to do 2 minutes at a time, 3 minutes, and you'll do it three times a day.

[00:09:30]>> to pick a song that I like >> Yeah.

[00:09:32]>> that's about 3 minutes.

[00:09:34]And I were to make my exercise snack be I'm like I'm like legit out of breath.

[00:09:41]I were to make my exercise snack like my favorite song, I go out, I just air squat like that for 3 minutes, that counts?

[00:09:48]>> Three times a day.

[00:09:49]>> Wow.

[00:09:50]>> Yeah.

[00:09:51]>> What's another option for people?

[00:09:52]>> Um walking uphill is a good one. I like that one because it's a good place to start.

[00:09:57]>> Okay.

[00:09:57]>> Right?

[00:09:59]Body weight squats, maybe not everyone has the flexibility.

[00:10:02]>> Yep.

[00:10:02]>> You know, jumping jacks, jumping jacks, right? But I like walking uphill because it's really good for someone who has never gotten breathless like that, right?

[00:10:13]>> That's true. You could also do if you live in a building or you work in a building that has multiple floors, you could What is staircase counts?

[00:10:20]>> Abs- absolutely counts.

[00:10:21]>> Okay.

[00:10:21]>> For sure. And you'll start by going slower and work your way up. You do 1 minute.

[00:10:27]>> Okay.

[00:10:27]>> And then you do another minute, you know, maybe you do 1 minute a day. You start doing 1 minute a day for like a week. And then you go 2 minutes a day.

[00:10:34]You'll start to go a little faster. And your body As your body adapts, it gets easier, right?

[00:10:39]>> Yeah.

[00:10:39]>> And that's the whole point because you want it to get easier because that means it's able to handle stress better, right? Stress Stress is Yes, there's psychological stress. Stress is a pathogen you're exposed to. Stress is an electrical signal going wrong and heart thing, you know, there's lots of stressors in the world.

[00:10:59]>> Yep.

[00:10:59]>> And you want your body to handle them with resilience when they're coming at you, right? And so that's what this exercise is doing. It's making you stronger in every system, right? Your brain, your heart, your your lungs, right? Your muscles.

[00:11:14]>> Yes.

[00:11:15]>> And so when I say Why am I saying brain?

[00:11:16]Because you know, it's not easy going to pick up a kettlebell, right?

[00:11:21]>> a 20-lb kettlebell.

[00:11:23]>> Whatever you're doing, like this you have to get over that mental barrier. It's like this is hard. I don't want to do this, right?

[00:11:28]>> Yes.

[00:11:29]>> So it also builds your your brain mental toughness.

[00:11:33]>> Yes.

[00:11:34]>> huge.

[00:11:35]>> Yes.

[00:11:35]>> Because then life becomes easier. Life becomes easier.