December 10, 2019 How Much Should You Exercise? By William Claassen Articles, Blog 100 Comments Tags:Blood Pressure, Cancer, cardiovascular health, diabetes, dietary guidelines, dr gregor, dr michael greger, dr. greger, exercise, heart disease, heart health, High Blood Pressure, how much exercise should i get, how much should you exercise, how not to die, immune function, industry influence, junk food, Lifespan, lifestyle medicine, longevity, mental health, meta-analysis, michael greger, mortality, Nutrition Facts-, nutritionfacts.org, processed foods, sleep, Surgeon General, walking About Author admin 100 Comments NutritionFacts.org We did not have tank tops, tumblers, and aprons… until NOW! Get yours with our spring fundraiser! Details and gear here: https://www.booster.com/nutritionfactscollection April 28, 2017 Reply à-bas-le-ciel If you've got a job + kid(s) the crucial change you can make is diet, NOT exercise: I do push-ups and run staircases during 10 minute breaks at work —most people do not have time (and, thus, a vegan diet is even more important). April 28, 2017 Reply dr4aces Really good info – thanks! April 28, 2017 Reply Carrie Domitin Walking is not enough for me. Are there any studies out there about the benefits of strength training and higher intensity exercise, like HIIT? April 28, 2017 Reply sooooooooDark meh videoit pretty much says "the more the better"who wouldve guessed! April 28, 2017 Reply Oblivion 1 Because of school its hard to find time to excercise.But when its a holiday I go to the gym and excercise up to an hour or more. April 28, 2017 Reply Second Act NINETY minutes! Well that is what I used to think. It is actually easy to accomplish. I have had ninety minutes 90 percent of the time for the last month, wish it were ninety days, and plan to keep it up indefinitely. I use an elliptical and I an under he desk bike to use while watching YouTube. Thanks, Dr. Greger, for giving us what you know we should and CAN Do. I'm currently in the process of losing 50 pounds. April 28, 2017 Reply ItsNotMe ItsYou This is why I wish I lived somewhere with more things in walking distance. I love squeezing activity in any way I can (I say as I lie in bed on my phone lol) April 28, 2017 Reply Ronnie & Minh The average American already walks 160 minutes per week ….. walking from the couch to the refrigerator and microwave. April 28, 2017 Reply Awakening Healing I cycle to work everyday, so that is 40 minutes 5 times a week, plus I stand and walk around the shop where I work all day too. Now I added an evening workout routine which is between 30 and 45 minutes 5 times a week, in a mix of cardio, hiit training and weight lifting. I think I'm pretty covered now lol April 28, 2017 Reply Clownish-Gambino and yet some how Always come away not really knowing how to make the best of the info you give to us April 28, 2017 Reply SulforaphaneMeUp So it looks like being overweight ranks higher for cause of death than lack of physical activity. I would think that the more overweight a person is, the more physical activity is needed. Throw in the fact that diet is the number one ranked cause of death and I would think a person who eats healthy, is not fat, has normal BP, probably needs a lot less exercise than a person with poor diet, high BP, and fat. April 28, 2017 Reply Iris L Thank you Dr.Greger for the work you do…..you are amazing….:-) April 28, 2017 Reply Philipp Chris More volume please April 28, 2017 Reply manyasospapa What about weight lifting? April 28, 2017 Reply Roy Batty How does training intensity affect this? I imagine if you HIIT or weight training you don't need that many minutes of exercise per day. April 28, 2017 Reply babyelian77 Excellent work Mr. Doctor ! You'd deserve Nobel prize for peace – for all the effort you always put into world health and well being !!! April 28, 2017 Reply yogiyoda How do the researchers know it's causation and not just correlation? April 28, 2017 Reply Flash Man You know Vladimir Putin swims 2 hours every day. In Russia… Like you can't even talk me into getting a cold shower let alone in a freezing lake in Russia… Dayum. April 28, 2017 Reply The Runner Humans are built to move and be active not sit down for hours a day. When we sit our bodies metabolism slows to an almost halt and we stop burning fat efficiently. I run 70 miles a week and im perfectly healthy, to all those "too much is dangerous" couch potatoes. April 28, 2017 Reply BRUCE EDWARD There is a threshold for Excercise, too much Excercise creates oxidative stress, if you plot Excercise to nitric oxide release in blood vessels, moderate Excercise had highest nitric oxide promotion, more nitric oxide is a indication of good arterial health, which is an indication of good health April 28, 2017 Reply Jake And Sarah Health Nuts thumbs up if you want a exercise facts.org 🙂 April 28, 2017 Reply luis villanobo thanks¡¡¡¡¡ April 28, 2017 Reply Chukapakabra What about running 6-7 hours per week at a relatively easy pace? Is it too much? April 28, 2017 Reply JustOneAsbesto Audio levels seem pretty low on this one. I'm needing my speakers cranked all the way up to hear it well. April 28, 2017 Reply Rote Pille Wow, nice video! Can anyone tell me, what kind of software to use to make these effects like in the video? They were really impressive. April 28, 2017 Reply Leo Batista Valeu ,Beatriz. April 28, 2017 Reply waltersumofan What is this, 2011? Really low volume! April 28, 2017 Reply Greg Balteff I WANT WEIGHT TRAINING !!!!!!!!!!!!!!!!!! April 28, 2017 Reply Joseph1NJ I have to challenge if those who exercised more, simply had more time to. Meaning, more free time, a less stressful life, less work hours, time stuck in traffic, commuting, etc. Sure diet and exercise are lifestyle choices. But less free time, longer work hours, etc., often is not. Putting a treadmill in my office, not an option. Still, I appreciate the science. April 28, 2017 Reply dcgfhgjnzgfnjcbgn "can help with mental health……………………………………………………." April 28, 2017 Reply Challen Bellamey I was disappointed to see in chapter 2 of How Not To Die you rate animal products as a 'yellow light' rather than red after a whole chapter of explaining that animal products contribute to the 15 leading killers. Isn't it a little hypocritical to make the finishing point of this video then? April 28, 2017 Reply Zephyr López Cervilla You won't lose much weight simply doing exercise. It's been proven over and over. April 28, 2017 Reply Jon's Conscious Life I run about 4-5 hours per week and walk another 1-2 on recovery days. Never felt better. A year ago I did pretty much nothing, sitting at my desk, weighing 25 pounds more than I do now… April 28, 2017 Reply jimmy Would love to hear Dr. Greger talk about weight training April 28, 2017 Reply mike clarke I have been a personal trainer and cycling and running for 40 years, the reason they go for 20 minutes is that once people get out there they look at the time and go, is that it I can keep going. Its also good to start out small and work up to what ever you are doing, cycling running etc. If people do to much or go to hard they wake up the next day and cannot move, and then go no way. I think the ratio for diet and exercise is 80% diet 20% exercise. Thank You nutrition facts.org for the latest info April 28, 2017 Reply Charles Barley or you could just exercise to you cant do another rep and wait till your not sore anymore like a normal person XD April 28, 2017 Reply KASSANDRA GONZALEZ Could you do a video on whether "oil pulling" is actually beneficial? April 29, 2017 Reply the2017 does he have any videos for varicose veins or blood circulation? April 29, 2017 Reply EDGARDO BARON So it's SUGAR then… ? April 29, 2017 Reply Jeong-hun Sin But I hate walking.Suppose I extend my lifespan 5 years by walking 2 hours a day from age 30 to age 70, but what would be the use, if I spend the same amount of time on walking (5 years * 365 days * 16 awaking hours == 40 years * 365 days * 2 walking g hours)? In either case, the amount of time I can spend on doing what I actually want to do would be the same. April 29, 2017 Reply Mr. Go-in They key was moderate cardio. Not doing 10K's everyday to ruin my gains! April 29, 2017 Reply MuscleMindConnect Great info April 29, 2017 Reply The Verbally Abusive Clown Guess who's going to be walking 24 hours per day from now on to aid in his immortality quest? Give up? It's ME! Watching the Sun burn out is going to be a glorious event. Won't you join me? April 29, 2017 Reply vvdv Dental issues are one of the biggest killers. April 29, 2017 Reply Nightmares X This channels fucking dank just like the vegan medical edibles I just ate. April 29, 2017 Reply Diane Shugart Does it have to be consecutively, i.e., 90 minutes in a single walk or are two 45-minute walks (or three 30-minute walks) as effective? April 29, 2017 Reply Zuy Jojoboy could u guys please check out Dr Eric Berg and give me a answer? A liar or not April 29, 2017 Reply Tony Olson Bottom Line: Why does Dr Greger and Dr McDougal, who both promote vegan living, both look so unhealthy, old, frail, weak, and sad? I don't mean this as a subjective view against veganism, I mean this question as a rational and objective view of their face and bodies. No offense, Dr Greger, or Dr McDougal! April 29, 2017 Reply Griffin exercisefacts.org April 29, 2017 Reply Mike McGreevy This TED talk is well worth a watch. "The dose makes the poison" James O'Keefe, Cardiologist and former long distance runner.https://www.youtube.com/watch?v=Y6U728AZnV0There is such a thing as too much exercise, but most of us won't get near our limits. April 29, 2017 Reply Bodhiboy91 Once a day is fine, but twice is better 🙂 and if you can, do it outside in the sun get that Vitamin D. Two for the price of one and much better than supplement form getting it from source itself 😀 April 29, 2017 Reply Wasan Al Fatafta Is there such a thing as too much exercise? I always wonder if athleticism could be considered actually unhealthy in biological terms. I mean, it is presenting your body with a great deal of stress, but it can improve lifespan and other factors, so what's the science on it? April 29, 2017 Reply Robert Perlini as usual many thanks dr greger April 29, 2017 Reply Lori Gardner Thank you so much for giving it to us straight n not "tickling our ears" with only what general society just likes to to hear!!! April 29, 2017 Reply robwas So many factors not covered here such as intensity and various forms of exercise like muscle building vs longer endurance stuff. I sometimes think ultra endurance athletes may be decreasing lifespan with the load they put on themselves, could be wrong though. April 29, 2017 Reply Joseph I hear that running is bad for you in the long run no pun intended April 29, 2017 Reply Katherine W A yoga class is usually 90 minutes… makes me wonder who decided that! April 30, 2017 Reply Anton Trier I come from a family of hunters and farmers, and i was wondering if there are any health benefits from eating wild game, venison, salmon etc. Or if all meat is just a no no. I would love links to different research about this topic and or a response from someone who can explain the nutritional science on this topic. thanks April 30, 2017 Reply Adalya Let's not forget, that exercise doesn't necessarily mean going to the gym. It's also walking to buy groceries instead of using your car or going by bike if it's too far to walk to the next store, using stairs instead of elevators, taking breaks from sitting in the office and walking a little (maybe even walk every time you're on the phone if that is possible at your job). Little things like this do add up in the long run. Also how about doing some pushups before going in the shower, some squats during commercial breaks while watching tv, leg lifts while brushing your teeth etc. I don't have time to go the gym for 90 minutes, but nearly everyone has 5 minutes here and 5 minutes there to do a little something throughout the day. May 1, 2017 Reply Dysprosium Do the times vary based on the type an d intensity of exercise? Running, walking, cycling, and swimming? Could you provide more info on that if there is? Thanks for all the great work! May 3, 2017 Reply Nerds and Nutrition Try rebounding if you'd like to try something new! It's beyond fun and helps support your immune system by moving the lymph fluid around the body. Give it a try! 🙂 May 3, 2017 Reply Mackenzie McGowan Well, my job has me walking around for at least 7 hours a day. I guess I'm halfway to immortal then. May 3, 2017 Reply QualityGains I try to exercise every day. The physiological and psychological effects are unbeaten in my opinion. Thank you for the video Dr. Greger! May 4, 2017 Reply Mikko Heiska Nailing it once again. 🙂 May 6, 2017 Reply david decauwer there are whole categories of peoples which exercise more than 90 minutes per day, they are laborers in service Industries. May 8, 2017 Reply TRue to Life In the study, the amount of exercise, was this in addition to a moderate activity lifestyle? Or were these people sedentary otherwise? Just wondering how this data changes if you sit at a desk for 8 hours a day. Thanks! May 9, 2017 Reply adamaj I'd like to see a study on just plant based diets and exercise. Does exercise have much of an effect on people that are eating really healthy plant based vs people that aren't exercising but are still eating super healthy plant based. I don't doubt that exercise has a positive effect on people eating like crap, but blue zone people don't do any strenuous exercise and they live longer than anyone. They do, however, eat mostly plant based. May 17, 2017 Reply Okee Run Give it to me straight, Doc! May 21, 2017 Reply Plant Based Mama Go to animal shelter. Get rescue dog. Walk rescue dog every day for the rest of it's life. Problem solved! June 15, 2017 Reply Megawatt Apps Man I really need to exercise more!! June 23, 2017 Reply stabilisedchaos I exercise for 90 minutes 5 times a week and I would not have it any other way.I feel amazing when I am doing it and amazing for hours afterwards.If I don't exercise for a few days I get tired and irritable and I can feel myself starting to seize up. June 28, 2017 Reply Jordy Molina Zambrano There you goooo doc!! August 25, 2017 Reply Precyce My resting heart rate is 43 beats per minute and that's after a cup of coffee.I stopped exercising 3 years ago. September 5, 2017 Reply Anya Izmailova It's infuriating that those making federal guidelines treat the public with kid gloves by advising the population to eat &/or exercise in a manner that those writing the guidelines presume the public can 'handle' or find 'doable'. Wouldn't disclosing the most optimal, honest facts be more ethical, therefore allowing for people to make the most informed decisions about their health?The work you put into educating the public by providing easily accessible resources to the research you decipher, cross-reference & share is invaluable, Dr. Greger! Thank you so much. September 14, 2017 Reply Jason Ciola I guess that's a big benefit to being on such a big campus. Everyone at my college has to either bike or walk a along distance between classes September 20, 2017 Reply Whole Food Plant-Based Man Dr. Greger is a godsend to nutritional studies. October 8, 2017 Reply Michelle Aldis Went ahead and graphed all the data for "moderate to vigorous" "moderate" and minimal "(MET)" MorE Than sitting quietly? Trend.. Forecast.. Log.. Where does the forecast meet your 5% chance of mortality from accidental injury? For vigorous activity, it's 3.75hrs/day. For moderate activity, it's 6.08 hrs/day. The MET activity would take 16 hours a day or all of your waking hours being active. It's almost like we were built to move or something. November 8, 2017 Reply Bilbo I'm guessing that if you follow a healthy vegan diet you can probably get away with a lot less exercise, since exericse seems to mostly confer cardiovascular benefits. November 15, 2017 Reply Art Art does yoga count January 11, 2018 Reply Luna Rose Tbh I don't do much exercise because I work 13 hours a day. I just stick to my vegan diet and do exercise where and when I can. January 21, 2018 Reply Barry McAlister 4 mph is a really fast pace, how many people can actually do that? March 15, 2018 Reply supkika Exactly! Say it like it is goddamnit! April 12, 2018 Reply Mat Winner Exercice is just a waste of perfectly good human energy; just move naturally and with a constant purpose and you will be fine. Plant trees, walk or run to gun someplace, build stuff, garden, carry your child… April 13, 2018 Reply Buddy Bradley Liked, but it didn't really answer the question precisely enough for what I was specting. April 13, 2018 Reply Saturated Fat Walk 24 hours a day? April 16, 2018 Reply calikokat08 i use my tread mill for walking 90 minutes a day….in order to avoid boredom ..i watch netflix…while on the machine…works for me 🙂 May 16, 2018 Reply Daltira AEROBICS!!!!! June 8, 2018 Reply Bonnie Mullen Love you Dr. Gregers, your voice, your manner of speaking so comforting and down to earth your a cutie?☺️??????????????????????????????? June 23, 2018 Reply TheAhmedvienna I walk about ninety minutes a day. During summer time I walk 120 minutes or more. I find myself in a very good shape. As I can climb stairs without losing my breath. Keep in mind I have not been to the gym so often the past year or so. July 6, 2018 Reply Nailah Rose Omg I walk for like 1:30 a day lol and do hiit 😀 July 17, 2018 Reply verbatim1231 As always, very interesting. It should be pointed out though that your definition of exercise is particular. If you take running, for instance, the recommendations of 120'/week appear in line with what most sport physicians would advocate for as a maximum for the average person. They usually refer to studies showing that endurance training itself may cause inflammation (in your arteries?) and increase the risk of heart attacks (during training). Hence three moderate trainings a week would represent the point of diminishing returns. Would be interesting to hear your take on this! October 18, 2018 Reply Raghu Seetharaman I do a timed weight training routine that, at 30 years old, keeps my heart rate at a consistent 135 bpm. It involves an activation routine and mostly supersets so I can get more muscles worked. It works well for me since, as a CEO, I work about 120 or so hours a week to change the world. I strongly recommend that with a quick vegan diet (basically eat slow/rice cooked items all day) to remain healthy while also working hard. November 6, 2018 Reply Vince I believe there is value in not only exercising, but if possible, try to work up a sweat every so often. This helps in detoxifying the body. November 6, 2018 Reply Seb Dodds Try telling Lance cycling is a ‘moderate activity’ comparable to gardening. January 20, 2019 Reply señor pepper erday except on sonntag. because sonntag ist ein tag der ruhe. no what i mean vern? February 17, 2019 Reply Dan Cagle Great to hear that more exercise is beneficial. "The Food," still seems to be paramount, as has already been mentioned. Dr. Esselstyn did a video making a point that the Okinawan blue zoners don't exercise much; but they do eat well and have good social connections. May 14, 2019 Reply LindaW I'm looking for a transcript of this video. Are there no transcripts on you tube videos? October 20, 2019 Reply Patrick Blouin Wow this 60fps video looks amazingly smooth. I never noticed any of your other videos being this smooth, was this a one-off thing, or did I just never notice 60fps before? (Or maybe YouTube didn't enable it by default for me before?) Anyway, love the 60fps. October 25, 2019 Reply Pamela Jane This is so true! When I was living in Florence I used to hike for two hours up in the hills and that is when I realized that they weren’t telling us the truth about how much exercise we needed back in the States. With those 2 hour hikes I could eat as much as I wanted and keep getting slimmer although I wasn’t trying to. I think we do need at least a couple of hours a day so the doctor’s recommendations are right on target. December 8, 2019 Reply Add a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment:*Name:* Email Address:* Save my name, email, and website in this browser for the next time I comment.