ONLY EXERCISE YOU NEED IF YOU SIT ALL DAY

You can change the trajectory of your You can change the trajectory of your life by doing every hour on the hour. every hour on the hour. >> According to the World Health >> According to the World Health >> According to the World Health Organization, we're getting increasingly Organization, we're getting increasingly Organization, we're getting increasingly more sedentary. We're moving less and more sedentary. We're moving less and more sedentary. We're moving less and less in part because of technology, but less in part because of technology, but less in part because of technology, but also there was this really interesting also there was this really interesting also there was this really interesting study done by the Cleveland Clinic. They study done by the Cleveland Clinic. They study done by the Cleveland Clinic. They talk about people who are active talk about people who are active talk about people who are active sedentary. And this sedentary. And this sedentary. And this This felt a little bit personal, if I'm This felt a little bit personal, if I'm This felt a little bit personal, if I'm honest. It says a major finding in 2025 honest. It says a major finding in 2025 honest. It says a major finding in 2025 found a danger of being active found a danger of being active found a danger of being active sedentary, which is people who exercise sedentary, which is people who exercise sedentary, which is people who exercise for like 30 to 60 minutes, but sit for for like 30 to 60 minutes, but sit for for like 30 to 60 minutes, but sit for the remaining 10 hours a day. the remaining 10 hours a day. the remaining 10 hours a day. If you sit for more than 10 hours a day, If you sit for more than 10 hours a day, If you sit for more than 10 hours a day, your risk of cardiovascular disease your risk of cardiovascular disease your risk of cardiovascular disease increases even if you meet weekly increases even if you meet weekly increases even if you meet weekly exercise goals because prolonged sitting exercise goals because prolonged sitting exercise goals because prolonged sitting shuts down lipoprotein lipase, an enzyme shuts down lipoprotein lipase, an enzyme shuts down lipoprotein lipase, an enzyme essential for burning fat and cleaning essential for burning fat and cleaning essential for burning fat and cleaning glucose from the blood. That's annoying glucose from the blood. That's annoying glucose from the blood. That's annoying to read because I feel like that's me. to read because I feel like that's me. to read because I feel like that's me. >> Unfortunately, this is the life we're >> Unfortunately, this is the life we're >> Unfortunately, this is the life we're living in. We're becoming more sedentary living in. We're becoming more sedentary living in. We're becoming more sedentary in our day-to-day lives. We're sitting in our day-to-day lives. We're sitting in our day-to-day lives. We're sitting more. We're not going out as much. There more. We're not going out as much. There more. We're not going out as much. There is younger kids on video games. They're is younger kids on video games. They're is younger kids on video games. They're scrolling. They're increasing our risk scrolling. They're increasing our risk scrolling. They're increasing our risk of type 2 diabetes, cardiovascular of type 2 diabetes, cardiovascular of type 2 diabetes, cardiovascular disease. We're not getting our 10,000 disease. We're not getting our 10,000 disease. We're not getting our 10,000 steps per day.

steps per day. steps per day. Increasing our risk of all of these Increasing our risk of all of these Increasing our risk of all of these diseases, but how can we tackle that? diseases, but how can we tackle that? diseases, but how can we tackle that? Well, we can tackle that with what we Well, we can tackle that with what we Well, we can tackle that with what we call exercise snacks. And there was this call exercise snacks. And there was this call exercise snacks. And there was this study that was done that showed that study that was done that showed that study that was done that showed that just doing 10 air squats every hour on just doing 10 air squats every hour on just doing 10 air squats every hour on the hour. the hour. the hour. >> Like this. >> Like this. >> Like this. >> There you go. 10 of those. If you do 10 >> There you go. 10 of those. If you do 10 >> There you go. 10 of those. If you do 10 of those, of those, of those, you can outweigh the benefits of a you can outweigh the benefits of a you can outweigh the benefits of a 30-minute power walk. 30-minute power walk. 30-minute power walk. >> Every hour? >> Every hour? >> Every hour? >> Yeah. >> Yeah. >> Yeah. >> For how many hours? >> For how many hours? >> For how many hours? >> Eight. This is primarily because when >> Eight. This is primarily because when >> Eight. This is primarily because when you eat, you get a massive spike of you eat, you get a massive spike of you eat, you get a massive spike of glucose. And the best way to bring that glucose. And the best way to bring that glucose. And the best way to bring that glucose spike back down is by doing any glucose spike back down is by doing any glucose spike back down is by doing any form of exercise. Go out, go for a fast form of exercise. Go out, go for a fast form of exercise. Go out, go for a fast run, do an air squat, bring that glucose run, do an air squat, bring that glucose run, do an air squat, bring that glucose level back to baseline.