THIS STUDY CAME OUT LAST YEAR

@coachjohnnoel

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Why it worked

The video reframes exercise recommendations by highlighting that everyday activities count towards health goals, making fitness seem more accessible and less intimidating. It also provides a new perspective on the equivalence of different exercise intensities, offering actionable insights.

Summary

The video discusses a study that re-evaluates exercise intensity recommendations. It highlights that common exercise guidelines can seem daunting due to time commitments and the perception of "vigorous" activity. The study suggests that everyday activities like chores and playing with children can contribute significantly to health, and that vigorous activity is more beneficial than previously thought compared to moderate or light activity.

Structure

1Introduction to a study on exercise intensity
2Explanation of current WHO exercise guidelines
3Critique of the guidelines' perceived difficulty and wording
4Breakdown of light, moderate, and vigorous activity categories from the study
5Comparison of the study's findings on exercise equivalence
6Conclusion that everyday activities contribute to health and vigorous exercise is highly beneficial

Product placement

PubMed: an online database of biomedical literature. It APPEARS as a watermark and is used to cite a study. Removing it would not change what happens in the video. Nat Commun: a scientific journal. It APPEARS as a citation and is used to cite a study. Removing it would not change what happens in the video.

Original caption

The “all or nothing mindset” - the belief that “if I can’t do IT ALL - it doesn’t matter if I do ANYTHING AT ALL” - is truly crippling to so many people. It creates a barrier to action, small, bite sized, action THAT MATTERS. You don’t need to run 100 miles a week … just take the dog for a couple longer walks. You don’t have to lift weights for 2 hours … just jump around in the living room with your toddler when their favorite songs are on. A healthier and longer life is so my more “within your reach” than you realize. “The little things are the big things” Yes it still takes effort. No this doesn’t mean it’s easy. But it probably means it’s more doable than you previously believed. You CAN - you already ARE 🙌🏽💯 Shameless plug to join my INEIJMA group (through the link in my bio - use code FIVE and your first month is just $5) where I make it easier and more likely for you to move …. But you don’t have to join … you just have to move around (and my page is full of free options to do so)

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On-screen text

Wearable device-based health equivalence of different physical activity intensities against mortality, cardiometabolic disease, and cancer Raaj Kishore Biswas et al. Nat Commun. 2025. THIS STUDY CAME OUT LAST YEAR IT BASICALLY LOOKED AT HOW DIFFERENT TYPES OF EXERCISE AFFECT THE LIKELIHOOD OF NEGATIVE HEALTH OUTCOMES LIKE DISEASE AND DEATH FOR EVERYBODY EVERYBODY KNOWS THAT MOVEMENT IS GOOD FOR YOU IT'S HEALTHY WE SHOULD ALL BE EXERCISING THE CURRENT WHO PHYSICAL ACTIVITY GUIDELINES RECOMMEND THAT ALL ADULTS ACCUMULATE 150-300 MIN OF MODERATE-INTENSITY PHYSICAL ACTIVITY (MPA) OR 75-150 MIN OF VIGOROUS PHYSICAL ACTIVITY (VPA) PER WEEK OR AN EQUIVALENT COMBINATION OF MODERATE AND VIGOROUS ACTIVITIES. THE GENERAL RECOMMENDATION TO LIVE A LONGER AND HEALTHIER LIFE HAS BEEN TO GET IN 150 TO 300 MINUTES OF MODERATE INTENSITY OR 75 TO 150 MINUTES OF VIGOROUS ACTIVITY PER WEEK COMPARING THE TWO YOU CAN SEE THAT IT'S BELIEVED THAT ONE MINUTE OF VIGOROUS ACTIVITY IS WORTH TWO MINUTES OF MODERATE INTENSITY THAT'S IMPORTANT REGARDING THE NEW FINDINGS SO KEEP THAT IN MIND I THINK THESE GUIDELINES CAN BE DISCOURAGING TO PEOPLE FOR TWO REASONS THE CURRENT RECOMMENDATIONS ARE MODERATE 5 DAYS A WEEK 30-60 MINUTES A DAY TOTAL 150-300 MINS PER WEEK 20-40 MINUTES A DAY VIGOROUS 3 DAYS A WEEK TOTAL 150-300 MINS PER WEEK STRENGTH TRAINING 3 DAYS A WEEK 8 TO 10 REPS 8 TO 12 REPS OF EACH EXERCISE THE FIRST IS THAT TIME AND SCHEDULE WISE THIS CAN SEEM CHALLENGING ALMOST 45 MINUTES OF MODERATE INTENSITY ACTIVITY EVERY SINGLE DAY OR 20 MINUTES OF VIGOROUS ACTIVITY EVERY SINGLE DAY AND THE SECOND IS THE VERBIAGE USED VIGOROUS ACTIVITY TO MANY PEOPLE SOUNDS LIKE THINGS LIKE SPRINTING CROSSFIT SOMETHING WHERE YOU CAN BARELY OR DRIPPING IN SWEAT AND CAN BARELY WALK AFTERWARD THAT MODERATE INTENSITY DOESN'T REALLY SOUND MUCH MORE APPEALING OR FEASIBLE WHAT THE CATEGORIES OF EXERCISE INTENSITIES ACTUALLY INCLUDE MIGHT ENCOURAGE YOU LIGHT ACTIVITY MEANT THINGS LIKE WASHING DISHES IRONING A SHIRT AND FOLDING LAUNDRY MODERATE ACTIVITY MEANT THINGS LIKE WALKING MOPPING THE FLOORS AND GARDENING VIGOROUS ACTIVITY MEANT THINGS LIKE RUNNING OR ACTIVE PLAY WITH CHILDREN tality, cardiometabolic, and cancer related outcomes. Each minute of vigorous intensity activity is roughly equivalent to 4–9 min of moderate- and 53–156 min of light intensity physical activity, suggesting a considerable departure from previous self-reported evidence conventions. These findings support the incorporation of device-based BASED ON THOSE DISTINCTIONS THIS STUDY FOUND THAT ONE MINUTE OF VIGOROUS ACTIVITY WAS NOT TWO MINUTES OF MODERATE INTENSITY BUT FOUR TO NINE MINUTES OF MODERATE AND ONE MINUTE OF VIGOROUS ACTIVITY IS WORTH 50 TO 150 MINUTES OF LIGHT ACTIVITY LONG STORY SHORT YOU DO NOT HAVE TO WORK OUT LIKE A PROFESSIONAL ATHLETE TO BE HEALTHIER AND LIVE LONGER YOU'RE ALREADY VIGOROUSLY EXERCISING SIMPLY BY TRYING TO KEEP UP WITH YOUR KIDS DOING ADDITIONAL CARDIO AND STRENGTH WOULD BE AMAZING AND YOU SHOULD TRY TO IF AND WHEN POSSIBLE BUT DOING THESE TYPES OF THINGS IS ALREADY FANTASTIC FOR YOUR HEALTH ON THEIR OWN

Transcript

This study came out last year. It basically looked at how different types of exercise affect the likelihood of negative health outcomes like disease and death for everybody. Everybody knows that movement is good for you. It's healthy, we should all be exercising. The current WHO physical activity guidelines recommend that all adults accumulate 150-300 minutes of moderate-intensity physical activity (MPA) or 75-150 minutes of vigorous physical activity (VPA) per week or an equivalent combination of moderate and vigorous activities. The general recommendation to live a longer and healthier life has been to get in 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous activity per week. Comparing the two, you can see that it's believed that one minute of vigorous activity is worth two minutes of moderate intensity. That's important regarding the new findings, so keep that in mind. I think these guidelines can be discouraging to people for two reasons. The first is that time and schedule-wise, this can seem challenging. Almost 45 minutes of moderate intensity activity every single day, or 20 minutes of vigorous activity every single day. And the second is the verbiage used. Vigorous activity to many people sounds like things like sprinting, CrossFit, something where you can barely or dripping in sweat and can barely walk afterward. That moderate intensity doesn't really sound much more appealing or feasible. What the categories of exercise intensities actually include might encourage you. Light activity meant things like washing dishes, ironing a shirt, and folding laundry. Moderate activity meant things like walking, mopping the floors, and gardening. Vigorous activity meant things like running or active play with children. tality, cardiometabolic, and cancer related outcomes. Each minute of vigorous intensity activity is roughly equivalent to 4–9 min of moderate- and 53–156 min of light intensity physical activity, suggesting a considerable departure from previous self-reported evidence conventions. These findings support the incorporation of device-based. Based on those distinctions, this study found that one minute of vigorous activity was not two minutes of moderate intensity, but four to nine minutes of moderate and one minute of vigorous activity is worth 50 to 150 minutes of light activity. Long story short, you do not have to work out like a professional athlete to be healthier and live longer. You're already vigorously exercising simply by trying to keep up with your kids. Doing additional cardio and strength would be amazing. And you should try to if and when possible. But doing these types of things is already fantastic for your health on their own.