I’ve been following Gretchen Reynolds’ Phys. Ed. Column in the New York Times for years now. And I’ve just finished her book The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer. I will be talking about this book for months. A lot of the content of the book comes from studies she been writing about in her column over the past couple years, but seeing it all together really shines light on how much startling information has come to the surface. And the bottom line is this- Stand up and start moving, it will save your life, literally.
In one study by the National Cancer Institute, 250,000 americans, ages 50-71, were followed for eight years. They found, unsurprisingly that the most sedentary adults had the highest risk of cardiovascular and cancer mortality. But more surprising was the fact that the group of adults that averaged 7 hours of exercise per week, but also spent at least 5 hours per day watching TV or otherwise being inactive, were also more likely to die prematurely compared to those who exercised but watched less than an hour of TV daily. Unfortunately, it looks as if isolated bouts of exercise aren’t enough. What they’ve found is that long periods of sitting still changes the cell’s physiology. Overtime, inactivity decreases levels of Lipoprotein lipase, an enzyme that that is known to aid in the breakdown of fat in the bloodstream, blood sugar levels spike after meals, and early symptoms of insulin problems and eventual diabetes could become apparent. It’s down right scary. Of course that was from a study that had adult male volunteer to be completely immobile for a day, not putting any weight onto their legs whatsoever. Extreme, yes, but those results were just after twenty four hours!
The book is chock full of great fitness advice, but if there is just one thing that I will take away from the book is that sitting for eight hours during my work day is not OK. I get up more often, if just to fill my water bottle and say hello to my co-workers. I stand at my desk. I take frequent breaks to briefly walk around. If nothing else, it has helped with my energy levels, it has done away with the 3pm slump, and helps assauge my fears of becoming the ever average couch-potato like American.
If you are having trouble motivating yourself to change your lifestyle, or just curious about exercise physiology and the recent research that people all over the world have been working on to prove that exercise is anti-aging and life extending, this is a must read. And I know that sounds cheesy, but seriously the results of these studies are staggering. Gretchen has a strong entertaining voice that isn’t judgmental but instead invested and very encouraging. Although the book is based entirely around different studies, the information and the implications of their results keep you wanting to turn the pages. I highly recommend the read!