#108 The Best Type of Exercise for Longevity

“typically you know especially in this podcast i've talked a lot about vigorous intensity exercise and with regards to like heart rate measurements right like people are wearing these wearable devices and they're measuring their heart rate and usually it's like you're getting into the 80 max heart rate or above you know and and i it like you said you know it's it's really not”

“physical activity that do matter right so you're not you're not including that as well so why don't we get into this new study it was published published in nature communications wearable device-based date wearable device-based health equivalents of different physical activity intensities against mortality cardiometabolic disease and cancer very good study um maybe we”

“eight years on average um and the important part of the study is how they measured their physical activity it was measured using these wearable devices these wrist worn accelerometers they wore it for a week at the baseline of the study and so then they took all their physical activity from that one week and then you know that was used to establish these physical activity”

“right yeah so people might be confused and they again might be going back to heart rate like when they hear wearable device and they're thinking intensity i know my brain goes right there like heart rate can you kind of explain like how they were able to define light moderate and you know”

“way i age um so and i think maybe that's something we talk about later but i just think that this could and probably should change the way like these wearable device companies program their algorithms and program their the way they like gamify physical activity almost to enhance the um you know the rewarding aspects of the activity that”

“hinting at, you know, I'd say all along, we can also talk about some of the tech in wearable device as well. But I mean, I think the bottom line here, and I don't know what it takes to get updates in these types of guidelines.”

“these earlier self report studies, and just say, we have so much data from wearable devices. Now, we have big health data. I mean, you know, and we have companies like now Google and Aura and Fitbit, I think Google probably owns Fitbit, but it's just, everybody has a wearable these days.”

“To anyone that's interested in improving their health. And I do agree with you, I think we have so much data now on these wearable devices. And as I mentioned, you know, before, I'm on the Health Advisory Board for Google's Pixel. They did buy Fitbit's now Pixel. And I know that they're, they do publish a lot. Like they're one of the few groups that have this”

“wearable data that does academic publications and really are evidence-based. based. And so I know they're going to be probably working on this as well, at least updating some of their, what they're doing.”

“Yeah. And then the fitness trackers and apps. I mean, that's another thing, right? Yeah. I mean, I just think about, and again, I'm not in this sector and I'm not creating these devices, but I'm just imagining a scenario where, like how cool would it be if one, your wearable activity trackers kind of, and a lot of these do it.”

“metabolic point for that activity. I think wearable devices integrating that type of technology in there for the incentives that dopamine boosts, like you mentioned, would be fantastic. I mean, gamifying it. If throughout the day, like, oh, I sprinted to catch the bus and my watch logged it and I could look in there and see like, what was that?”

“And that's kind of why I wrote about it. I wrote about it on my sub stack. And like we're talking about it today. It reframed how I think about devices in a way. And I think it should reframe how a lot of people look at their wearable and the data that it is telling you. I'm not – this is obviously to say that you should ignore it.”

“Maybe think about what you and I talked about in the study today. And then say, did I do maybe more or less? Like should I do more? So just don't rely on your wearable solely. It should be a tool. But you should also evaluate, you know, in the context of your health goals what your activity means and what data your wearable are giving you.”

“is different. It's you set aside time, and they have more of a protocol aspect to them. So I'm going to do 532nd sprint, maybe have a Peloton at home, and it's next to your desk, you know, you're working, you get on the Peloton, you just cycle as hard as you can for 45 seconds, and you get off, you do that five times throughout the day, maybe, you know, every hour you do it or something.”

“rower, get on your Peloton for 3045 seconds, do that five to 10 times throughout the day. So that's kind of the idea behind exercise snacks, you plan them, you set them out, they have a protocol to them. That's a little makes them a little bit different than Vilpa.”

“convention and maybe your wearables measure that using you know heart rate that wearables we have today like your you know apple watch so an accelerometer is literally a device that you wear on your wrist and it is measuring the direction of movement and the physical intensity of movement so if i move my wrist say slowly that might be light activity intensity light”

“taken one time per year, like, every single year. Like, what does that really mean? But now that we have access to CGMs and technology like that, I think you could actually, you would actually see it in that data. Right. Especially, well, you know, and we don't really have any good biomarkers for mitochondrial health.”

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“to say, you know, what do your mitochondria look like? Yeah. No. And people... Yeah. People can buy these lactate meters and it's a little finger prick test you can do. And I've done it several times and it's kind of fun to do as well. So I encourage people to try that out. I think another sort of surrogate marker in my mind is also looking at oxidative metabolism.”