The Importance of Walking
Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we going to do today? This all matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. Hopefully this episode is going to give you some daily dose of wisdom that you can take action on today to improve your life.
Speaker 1:And remember, all it takes is one day at a time. Oh, good morning, everyone. It's a new day. Believe it or not, it's a new day. Did the newbies q and a last night and realized Easter is still playing a part in our in a well, I can't even speak, in our lives.
Speaker 1:So, people are still recovering from their chocolate, overdose basically and still go chocolate laying about and eating it and stuff. And maybe now the chocolates have started to just disappear. Maybe this is the week we finally get over the Easter monster. But it's all good. It's all good.
Speaker 1:So I did a q and a last night and maybe just to refresh some of your memories as well. I did the I did the q and a on what the importance of walking and showed some studies. So let me just get the stats out for you guys now to realize how important walking is. This is the first thing sitting down burns four no sitting up in the chair burns 4% more calories per hour than laying down okay so simple move sit up instead of laying down okay easy. Sitting up whilst fidgeting burns 54% more calories than laying down now that's getting the big difference you know big difference there.
Speaker 1:Standing up burns 13% more calories in laying down. Okay. So watch TV standing up instead of laying down. But standing up and fidgeting, know, maybe maybe breaking a dance out or maybe just like stress ball, whatever it is just moving about. That burns 94% more calories in laying down.
Speaker 1:Right, walking at one miles per hour which is slow burns 154% more calories in laying on your back. So these small changes we can do from laying down to sitting up to fidgeting to maybe having a stress ball to move about. And if you are a fidgeter, good news for you. And maybe just walking at one miles per hour or at a standing desk up and down, 154% more calories burned per hour than laying on your back. So when you think of, for example, let's look at your work for you you're all on Zooms maybe, are you taking Zooms or work calls walking about?
Speaker 1:Yes or no? If you aren't, then you need to start changing it. And if you think, yes, but my work needs me in the Zoom, it's time to ask work. Look, guys, we've done so many Zooms. Yeah?
Speaker 1:No. We've done a lot of Zooms, and I need I need to get I need to do steps. For one, for my activity, two, for mental health. So can we start doing meetings where maybe when off camera, we're still we're still there with a notepad, but we we don't know if he'd walk in. Can we do that?
Speaker 1:Summer's coming as well. In Silicon Valley right now, there's a few people trying to do like walking Zoom walking meeting tools, but you can just do it on Zoom. So, yeah, definitely have a a think about that. Try and get more steps in. It's got to be part of your lifestyle.
Speaker 1:You can't just force steps in at the end of the day, oh, shit, I haven't walked today. Same with reading. Oh, shit, I'm red today, better read. No. It's got to be part of your lifestyle.
Speaker 1:So you have to start building a habit, wake up, go for a walk. Then on your lunchtime go for a walk and then take a walk when you're on the phone and that's it, job done. Okay, so walking does more than burn calories as we know it helps us with appetite control right so it's very important. So looking at the study in front of me you won't be able to see because you're listening to my voice let me try and explain it the best I can. If you don't move all day your appetite is higher than it needs to be.
Speaker 1:As you start moving towards a moderate activity level your appetite comes down more in line with all your body needs. And this is because as humans we have evolved 94% of human existence has been as hunter gatherers. We've been walking around looking for those delightful berries, killing animals, and then just keep going. All we've been doing most of our existence, walking about naked probably as well. We're naked in the woods, enjoying ourselves.
Speaker 1:But now we don't, we sit down. We sit down all day and we do jobs we probably don't like. But at the end of the day, we're just sitting down on our activities and everything has completely changed to what we've evolved to be like. So evolution doesn't happen that fast unfortunately, we still got the same frontal cortex as fifty thousand years ago is what the scientists say. So if we're not moving like we've been evolved to do, obviously, if we think about it logically, that's obviously going to be causing us problems, isn't it?
Speaker 1:Yes, so we need to start moving same as me I need to start moving more so sweet spot really at least 6,000 steps a day I've revised this from 10,000, because I'm going to share some research now that does explain why I've revised that number but let's keep going. So from the study it says this, to get the appetite regulating benefits of high physical activity One truly needs to see activity as a lifestyle rather than a temporary solution to high body fat. Okay? And humans have regulatory mechanisms in place to prevent under or over consumption of energy thus preventing excess weight gain or loss. While these mechanisms should theoretically prevent both malnourishment and obesity things may go weary when we stray far enough away from our ancestral levels of physical activity.
Speaker 1:Specifically these mechanisms seems to work only when a high enough level of physical activity occurs and may be disrupted when activity levels are too low. Okay, that's very important. So there's this study right four thousand eight hundred and forty adults, fifty four percent of them are women, they check their steps every day, and then they followed up about with a mean of ten years afterwards. They've excluded people that died of cancer and stuff like that and looked at the rates. Now cardiovascular disease for people only doing 2,000 steps a day, eight in every one thousand people died.
Speaker 1:When it came to 4,000 steps a day, we had about five people died out of every one thousand. We've got a 6,000 steps a day, three people died out of every thousand people. And then when you get to 8,000 steps and above, you're looking at two people die in every thousand. So there's a clear drop here where it levels off after six thousand like eight thousand optimally. Going more than eight thousand doesn't really warrant any difference here with cardiovascular disease.
Speaker 1:And this was a study done on people 40. But obviously we got to start thinking of walking now and getting into a lifestyle because when we get a 40 and we don't walk when we're younger, well, God help us. But what it shows six thousand is going to be a good number. Let's hit six thousand if you struggle and let's build up to eight, build up to 10 and then happy days, happy days. And then he looked at steps per day and all cause mortality.
Speaker 1:So you know, whatever died apart from cancer age over 40 and the graph looks very similar. So twenty three out of every thousand people died with 2,000 steps a day. This drops to fourteen for four thousand, it drops to ten for six thousand and it drops to about seven for eight thousand and then it levels off to five. So six thousand steps a day ten out of a thousand died and then two thousand steps a day about twenty three or twenty four out of a thousand died so like double over double people. And 2,000 steps a day versus 6,000 it's not a massive difference we can all get 6,000 steps a day in as long as we do a morning walk and walk in our lunchtime we will get it done.
Speaker 1:So that's your tasks a day 100% to do that. So really to recap and if I were to say like just do the basics is walk 6,000 steps a day, track your macros, make sure you hit your protein, drink one to two liters of water a day, make sure whether you do try and eat some nutrient dense foods, you can eat some fruit and veg to get your micronutrients in right, Resistance training two to three times a week, so using weights two to three times a week, massive benefits. And if you're going to watch TV, try and stand up for a bit, when it comes to the break, go up and stand and move about just try and move more and make it a habit that you start standing and sitting up and fidgeting whilst watching TV as opposed to just laying on your back dribbling maybe over some Netflix show. So let's try and get those changes in and that's all you need to do for complete change but we need to make a habit right, we need to start making these habits not just one off things And that's really what you got to work on.
Speaker 1:And once you do that, if you can make all those a habit, then that's a complete lifestyle change. That's all you need and you can be healthy, happy people, happy turtles. And that's it guys. I hope you did enjoy today's voice notes. I hope you enjoyed the new rebrand of Turtle as well.
Speaker 1:And welcome to all the newbies who have joined and the newbie session of yesterday is now on Mighty Networks if you want to watch it. That was a very condensed version of it and happy days. Remember one day at a time if you want to stop the overwhelm do your one big thing today so you pick one big thing to do today and if you get that done your day a success And if you move on, can do more stuff, obviously. But get your one big thing done today. Get it down on a piece of paper.
Speaker 1:That's my one big thing. And do this today. Happy days. Move on. You don't have to do everything in one day, but do make the most of these days.
Speaker 1:You only you know, we have twenty four hours a day. You have the same amount of time as anyone's ever had twenty four hours a day right so do live it with vigor and enjoy yourself and I'll see you in book club and voice mail tomorrow so happy days. Till everyone enjoy if you need any help with the overwhelm of Mighty Networks, let me know. I'm available on Mighty Networks chat. Ta ta.
Speaker 1:And that's it. Thank you for listening to the one day at a time podcast with your host, Golf Leer. Hopefully, you understood something I said. I hope that some wisdom kind of distilled through into your mind, and I want you to now action it today. I don't want you to think about tomorrow.
Speaker 1:I don't want you to think about yesterday. I don't want you to think about leaving a review on this podcast. I don't want you to think about going to another website. What I want you to do is as soon as this podcast ends, you will take action and make the most of today. Ground yourself today.
Speaker 1:Follow the one day at a time philosophy, and your life will change.
