Physical activity and depression. Thousands of story. At the end of this slide, I have a bunch of references if you're interested, go read them. This is a 2000 study just showing that the more physically active you are, the lower amounts of depressive symptoms individuals will experience. The more physically active you are. But it's not just that being onetime. Like any medicine, you just don't take one antibiotic. You just don't take one calcium blocker. You take it regularly. If you're engaged in regular physical activity, you start to see these effects. We'll come back at the end exactly what I mean by physical activity. How about exercise and cancer? We've known, again, for a long time, going back to the '60s and '70s, that regular exercise can reduce or prevent certain cancers. But now, there's a variety of studies that are showing that regular exercise can actually produce compounds that destroy cancer cells. For a variety of cancers, colorectal cancer, breast cancer, prostate cancer. Regular aerobic physical activity slows down the progression of the tumors through mechanisms that are not well understood yet but it does it. Now there's this burgeoning area called exercise oncology. It's not replacing cancer treatment with the standard treatments of immunotherapy, radiation therapy or chemotherapy, but acting as an adjuvant. People are beginning to look at when you are undergoing treatment, if you are physically active. That's a big barrier because physical treatment for cancers often reduce them or make it much more difficult to be active. But people that are physically active while undergoing certain treatments for breast cancer, prostate cancer or colorectal cancer, have significantly improved outcomes than those that are just sedentary. Again, the evidence just keeps every week there's a new article. In fact, The New York Times has a writer that practically every week writes an article about exercise and health. If you want to find an easy way to just keep up whether you just have to type in New York Times and exercise. Here's just again, based on 1.4 million adults, the conclusion is that leisure time physical activity was associated with lower risk of many types, actually 24 different types of cancer. Health care professionals counseling any active adult should emphasize that most of these associations were evident regardless of body size or smoking history, supporting the broad generalization. What do we mean by that? That even if you smoked in the past, even if you are overweight, trying to be involved in activity, regular physical activity reduces the risk of developing cancers. We talk about the war on cancer or the moonshot for cancers. Some of the politicians like to talk about. You can not go forward in the 21st century dealing with cancer if you're not incorporating into that treatment, nutrition and exercise. The major cancer centers know that and they talk about it. What are the top 10 benefits of aerobic exercise? We can just go through these. They can help you lose weight by expanding energies. Probably not the best way to try to lose weight just by exercise alone. You're saying he's been going on and on about how great exercise is and I can't lose weight with it. Let's just do a simple exercise or a simple question. If I walk one mile, I just walk one mile, it takes me 20 minutes to walk a mile. I'll burn 150 calories. Now I'm going to go run that mile. I'm going to run it in six minutes. How many calories I burn? Someone take a guess. Double. Good guess. Another guess. I walk it, 150 calories, 20 minutes. I run it in six minutes, how many calories? Exactly right. Who said that? Exactly right, 150. It doesn't matter. A mile is a mile. You burn 150 calories per mile. That's it. When you run it or walk it. But why? When you run it, you do it in six minutes. You are per minute. Consumption was higher, but you finished in six minutes. When you walked it, you just did it in 20 minutes. Lower per minute consumption but still one mile. People tend to think, well if I go out, so when you run or when you cycle, you're burning, you figure it, I'm just sweating. I've been doing this for like 30 minutes. I've must have burned 1,000 calories. Nope. You've burned 400. You stopped back in the gym, you had that Snickers bag, you put back half of it, you have an apple, that's it, you're done. We tend to underestimate exertion, or we overestimate our exertion, and we underestimate the calories that are in foods, so it's not the best way to lose weight, but it's an important part of weight control. Another benefit of exercise is that it lowers blood pressure, improves your cholesterol, and triglyceride levels. You think, isn't that just something you have to worry about when you get to be middle-aged, well, used to be, but everybody is inactive now, so no, it happens when you're younger now. Improves your insulin sensitivity and reduces risk of diabetes. Used to be, you didn't have to worry about that, until you're like 50 or 55, nope, now you're just as inactive as the 60-year-old, so you're going to get it earlier. Important thing in terms of mental health is it heightens your mood, both by releasing endorphins, but also a variety of these other factors are now been discovered that show that they have a positive effects on brain, mood, and function, and it has been shown, again, over and over again, that regular physical activity can be just as effective as treating depression with antidepressants. There's a number of studies that combine both antidepressants with exercise, finding the synergistic effect of it. So it's an important adjuvant. Reduces the risk of a heart attack, strengthens your heart, increases your stamina, boosts your immune system, keeps your mind sharp, and as I've shown you with some data early on, it prolongs your life. The better shape you're in, the longer you will live at the population, and I don't want to hear anybody going, my uncle ran every day and he died at 56 from a heart attack, what did it get him? Don't take one data point, we're talking about at the population level, it works. For this room here, if everybody exercises, those who are better fit will live longer on average than those that are not fit. What do you do? You have to, you can't over-exercise, but if you exercise five times a week, you don't even have to do that. But if you exercise five times a week, that will do no harm to your body, let me tell you. [inaudible] want to be in with a practice here. Choose an activity, and I'll answer any questions when we're done here, so, choose any activity you like. Some people were actually, don't want to like to use the term exercise anymore, because it seems to have this negative connotation to it. If you ask people, "Do you exercise?" They'll say, "Sure, I exercise all the time," because they know that if they say no, people will go, "Really you don't exercise?" So exercise has got this weird behavioral response to it. Just pick a physical activity, the whole thing is about being physically active, and you can pick anything you want, you can walk, you can walk briskly, you can hike, you can jog, you can cycle, you can swim, go dancing, do gardening, park further away, if you go to the, I don't think anybody goes to malls anymore, but if you do go to a mall, park further away, and start doing it today if you're not doing it today, and if you're not doing it today, try to sit and say, I'm going to start doing it tomorrow, and this was a good, this is actually [inaudible] suggested this. On Sunday, take a look, the biggest barrier to exercise, regular exercise is, "I just don't have time for that, I just don't have time." Well, the way, if you don't have time, is to make time, take a look at your calendar, look forward and say, "What am I going do this week? I've got a couple of hours in this afternoon, I got a couple of hours in the morning," go exercise. Then, what is the amount of exercise? The American College of Sports Medicine recommends that to promote and maintain your health, and to get all these healthy benefits that I've just been talking about, you need to be physically active for at least, 15 minutes is okay, 30 minutes is better, at least five days a week for 30 minutes. Moderate activity, what's moderate activity? Heart rate that is 60-70 percent of your maximum heart rate, how do you calculate your maximum heart rate, anybody know? Two hundred and twenty minus your age. So you guys are maximum, heart rate's all-around 200 probably, right? Mine is about 190, I think. Nobody laughs? Come on; 220 minus your age, 60 percent of that, that's moderate activity. If you can get your heart rate up to 60 percent of 200, so 120 for 30 minutes, that's moderate activity, five days a week, not bad. If you can only do 15 minutes though, you only have time for 15 minutes, then you got to do a little bit more vigorous activity, get it up to 70-80 percent of your max heart rate. How many people have heard of HIIT training? HIIT training, just as effective, and some people have actually said more effective. You don't have to say, I only have 15 minutes, good, then you're perfect for HIIT training, go do that, but be regularly, physically active. I'll answer any questions you might have, I know it's near the end here, so, thank you. [APPLAUSE] Any questions about anything? Let's say you exercise longer, but you don't necessarily get your heart rate up as high, would that be just as effective or not quite? There's this magic thing about the heart rate being up there for around, let's say at moderate exercise, about 60 percent of your max heart rate for extended period of time, but if you drop below that, but you're still active, you're burning calories. Exercise is a great way of weight management because you burn calories. But to get that other positive benefits, get around 60 percent is the best, the minimum.[MUSIC]
