Harvard Professor Reveals The BIGGEST MYTHS About Exercise & Laziness | Daniel Lieberman
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- Опубліковано 19 жов 2020
- Today’s episode will change the way you feel about exercise - and yourself. Do you ever feel guilty for taking the lift instead of the stairs? For swapping that workout for a lie-in, or for having zero desire to run a marathon? If so, my guest has some reassuring words on why an aversion to exercise is completely natural. And some valuable advice on how we can overcome that to reap the multiple health benefits.
Dr Daniel Lieberman is a paleoanthropologist and Professor of Human Evolutionary Biology at Harvard University. He has studied evolution and researched cultures all over the globe, to explain the science of how and why we move today. Whether you struggle to exercise or you’re a committed fitness fan, I think you’ll find his new perspectives on physical activity absolutely fascinating.
Among the many topics we cover in this conversation, Daniel addresses the following questions:
Can exercise really help you lose weight?
Does running ruin your knees?
Should we be running barefoot?
Is sitting the new smoking?
Do you need eight hours’ sleep a night?
Should activity levels decline with age?
I think some of his answers might really surprise you. I hope this conversation helps you feel better about the role of exercise in your life and have more compassion for yourself. I think it might just inspire you to move more, too.
Show notes available at drchatterjee.com/128
Connect with Daniel:
Website scholar.harvard.edu/dlieberma...
Daniel’s books
Exercised: The Science of Physical Activity, Rest and Health amzn.to/31oBsXT
The Story of the Human Body: Evolution, Health and Disease amzn.to/3jd9YL1
Related Feel Better Live More podcasts:
79 How Running Can Transform Your Life with Sanjay Rawal • Why We Have Got Runnin...
109 Psychologist Reveals The Most Important Thing To Do When Depressed: Kelly McGonigal • Stanford Psychologist ...
#feelbetterlivemore #exercise #daniellieberman
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I only do what I enjoy. Strength training, yoga, cycling and walking. I alternate what I do on different days to avoid overdoing it. We must remain flexible with exercise...nothing is written in stone. Allow it to change as we age too. Our exercise path can vary.
Looking to make walking fun? Do what I am doing for quite a while. I dance to Spotify (music streaming) on my walks through my phone. A whole new world! And I am 84. Also learnt that one has to re-invent oneself as one grows older.
Yes. I also use Spotify on my garmin so I can use my earbuds to walk dance me and my dog around the neighbourhood. Yes! I'm 54. You rock darling. "Reinventing ourselves" is marvellous. Maybe every 5 years or shorter. I.F. & Keto has changed my body totally in less than 2 years. Love your attitude.😍💕⚘
@@jenrich111 Thrilled to find I am not the only "crazy" out there! Didn't mention that I also go with my dog. It's really been a life-changer, and I just can't wait to get out there twice every day, for over 10,000 steps, btw. Also, have to ask what are garmin, I.F. & Keto?
you are an inspiration Raoul...headed out for a dance to Spotify right now!...x
@@catp.6182 Wonderful that I have inspired(!) you. Once you have gotten over any self-consciousness or stares, you'll never look back. And you will feel the difference in fitness, mentally and physically, as opposed to straight walking.
Try K-pop!
I exercise every day - usually two times. Been like that for 15 years. Can't imagine not exercising, even if it is just a nice 15-20 minute walk.
Finding exercise you truly enjoy is the key...if it just feels like a chore it won't draw you back
I march on the spot in the evening while watching TV. Works so well.
Amazing - great way of multi-tasking!
FANTASTIC!
I agree, a challenge works for me!
My challenge Im involved in is: I wanted to learn to ride a horse and my goal a year ago was to be able to canter by my 65th birthday! And I will share; I did exactly that, not perfect mind you, but for a year I ride a lesson horse two days a week....
Now, my take away has been enormous. Stronger legs, better balance and I'm so proud of myself..that was a commitment to Myself💝 truly a gift💝
Perhaps one day I will have my own horse!
Hope you will!! Enjoy but don't try breaking any never ridden before!!!
I am thrilled to see I have some response to my walk-dance practice. I continue to enjoy it of course, and it has also become part of my effort since the start of the pandemic to lose weight - I was slightly overweight - in order to increase my immunity to covid-19. I have lost 10 kilos - which is partly will power at simply eating less. However, the dance-walk will always be the pleasurable part of my program, that's for sure!
Dr. Chatterjee, thank you for the works you do. Your passion helps in many ways. I am grateful also that I don't have to pay a certain amount per episode to have access to your works.
No worries - glad you enjoy the content!
Me too!! Older now and on limited income...also using less meds
How about fun doing housework ? I clocked 5300 steps on my Fitbit just cooking and cleaning in the kitchen today...
Good for you!
@@DrChatterjeeRangan I tell my yoga students all the time movement matter more then "exercise" Check out Katie Bowmans work.. move your DNA... Movement Matters.. etc.. the formal exercise I do is 20 minutes of hatha yoga in the am for mobility, stability and to energize the body and I love it.. not stressful.. and yin yoga which is on the floor and you totally chill out.. love it.. and walking my dogs. I work in a kitchen so an on my feet prepping food/etc... I use housework.. cooking as a workout..
Good advice. I like to walk, admiring the biological engineering that has gone into my body.
Doing Conquerer challenges have changed my life. I am on my 4th, have walked over 600 miles since last August and you get a medal at the end of each one.
I walk briskly through a park to visit the supermarket and back every day carrying shopping bags so I get 30 minutes moderate exercise daily plus some sunshine.
Loved this podcast especially the myths vs. reality. For instance the 8 hours sleep. I think exercise begets exercise, you invest in it and before you know it, you want more of it. Make it fun! Podcasts, music, rollerskates....
Listening to podcasts has made it extra fun for me to do a 2-mile daily walk around a lake by me. When I first started walking, it was such a chore until I began subscribing and listening to a few podcasts. It’s been great! Now I sometimes take my walks without a podcast.
Very interesting! Though I have some issues with commercialization of exercise. Because most of it based on how we look, at opposed to how we feel.
That's a perception that comes from all the images around it. As a PT the focus is on feeling good plus health I know that anything else (fear vanity) has little staying power for sustaining activity.
Check out Katy Bowman move your DNA - the difference between exercising and moving. How different movements are important for your DNA. In 1971 when I was in Law school in Montreal, I taught physical fitness at the local YWCA. I was considered eccentric. So odd I was once on the 6 o'clock news. I also joyfully ran around Mount Royal to unwind from study stress before it was called jogging.
I gave both up in the 80's when everyone began doing it with a serious competitive face and no joy. I moved into 108 tai chi and now into qigong with Lee Holden. Walking is what I have been doing all my life. Walking because I chose not to own a car. It is so much cheaper to take taxis or rent a car when needed.
The key is NOT repetitive exercise but movement movement movement. From my perspective walking because you love it and a multimovement like qigong is an easy key way to be healthy and in shape without having to be fanatic. One must remember we are not physical beings we are energy beings. We must circulate our energy. All illness is blocked energy,
So important. Thank you for this encouragement !
My new favourite podcast series. Intetesting and intelligent and great conversations!
Excellent conversation, thanks. Since listening to the podcast you did a while back with Galahad Clark I've been going shoe-less a lot more. Growing up, I was lucky (in hindsight) that my feet have always been bigger than average so I've never been able to wear women's shoes and therefore deform my feet by forcing them into them. I wear men's size 10 or 11 walking shoes when I'm out. I've been doing yoga each morning first thing since about 2013, and that's helped my feet to spread themselves as they should. Cold weather means thick socks indoors for me, but hopefully they're not too restricting for my feet.
Dr Chatterjee your humbleness is really wonderful, full of genuine admiration and respect for others.
I go up the escalator then step up two at a time. Gets to the top quicker!
My exercise pattern is a daily brisk walk in the fields about 90 minutes every day. 36 to 40 miles a week. BMI 22.7. Rest heart rate low 50s. Blood pressure this morning 113/73. I missed 26 days since Feb 2020 due to weather. I am 77(!).
weather being what it is for six months , this year , back to rebounder 20min tread 20 Ellip 20. as experimental, usually longer but... heart 11/64 that was in morning never my fav, didn't push.
During this pandemic it's my regular morning cycling/walk/run that has kept me going. It was great listening to this podcast, interesting indeed.
Thanks so much Trisha for watching. Glad you found it interesting!
Dear Rangan,
your podcast is just wonderful. I wish there would be an equivalent of it in French, as many people in my country would benefit from such a program (and listen to English is not obvious for all). I talked about it to French GP friends and hope they will get inspired. I love the fact you prescribe dancing to your patients. I started a non profit called The What Dance Can Do you would surely like. Perhaps an episode with a scientist that has studied the impact of dancing on the brain would be great!
Merci for your work!!
Was a pleasure and aha-time to listen to, thanxx.
No worries. Thanks for taking the time to watch and listen Simone!
i know a lady with hip problems; she got herself a kids scooter, and we do a walk/scoot on a flat paved trail, she loves the regained mobility! and she gets a ton of smiles from other walkers as well.
this doc is point on with my nature!...listening to this is giving me more motivation because it's my choice to live my life the way I want and not because it's expected!...my health is my responsibility and I will never use the excuse of harming others because I don't care for myself...you nailed it for me and I can't thank you enough!...x
Thank you for the fantastic interview. I've seen multiple 90 minutes interviews with Dr. Lieberman about his latest book, and this one was the best, hands down.
wonderful conversation
Another compelling and inspiring conversation. Delighted to be invited to eavesdrop.
Thanks Lynda - delighted you enjoyed it!
He touches on the problem I have with "exercise". And what that old tribal man said sums it up " why would anyone run if they didn't have to". To do it for no other purpose than for just exercise, I just can't. If I walk it has to have a good practical reason (health benefit is not good enough) . Run? Why, who's chasing me? I feel it's a waste of time to just do it for the sake of doing it. My mind is not built that way..I used to cross country run in my youth in school, barefoot and I enjoyed it but now I'm an adult bla bla bla, I just can't use my free time to "exercise". I went back to work so that I would get exercise into my day! I am on my feet for up to 8 hours and I get in 15 to 20 thousand steps doing it. It's not running or weight lifting but it's still better than nothing and I enjoy working and I am happy when I see 20k steps.
Wonderful talk
Thanks Sangeet!
Great messages 🙌
Very very inspirational! I think although I have a relatively good relationship with movement and exercise, I could improve my understanding and compassion towards myself :D Thank you for reminding me how important balance is! I also really enjoyed how science-backed this conversation was! Spoke to the science-oriented part of my personality!
.
Sending both of you and your families all the love!
Stay safe and have a great rest of the week!
Thanks so much Margaret. You also have a great week!
...what made or makes exercise a 'pain' for me, isn't the actual pain of exercise, the pain I feel in the midst of it, that strain on the muscles, is actually a pleasurable pain. It feels good. What makes exercise a pain, is that feeling, at the beginning of the day when I think oh, I have to exercise today otherwise I've "failed". Not in those words but that's the underlying message, in my mind. Or the feeling at the end of the day when I didn't exercise. I had to train myself to not see exercise as a source of a sense of achievement or self esteem, in order to be able to do it consistently.
This is exactly my problem, then my mind drains my energy about the actual workout after these issues has overwhelmed me fir the day.
Thank you
I barefeet walk all the time and it’s really a great way to connect with Mother Earth and also helps release negative ions
Thanks for sharing!
My hips always thank me after a grassy run, for some reason it is like a natural adjustment for my spine. Plus I notice how I use my feet in different ways. But now we are entering winter...
I have bad feet, I'm always trying to stay barefoot I agree with you, I just feel natural, but I must now stay in ortho shoes more often
I thought it supposed to gain negative ions. Not releasing it.
I think that sport is a great way to focus on your own body AND MIND!!
Mind is super connected with the body and it is to connect with the body and it is a great way to for the body to connect with the mind.
Having an 'exercise buddy' may work for some but I much prefer solitary exercise.
TOTALLY
So I feel better with my feet up, but I also know use it or loose it, so balance is everything
Really glad I found your podcasts/youtube. It was a glorious find when I was looking for access to online listening and activities. You are now part of my weekly fitness plan. Also part of that weekly fitness plan is a series of online UA-cam fitness classes that I also found due to pandemic necessity. I now have online instructors that I like and activities I like and I do them at a time my body likes. I don't use any equipment, just my own body and I don't care what I look like - no one is looking. It includes a lot of dance! I feel great - being this active gives me energy and positivity. I live in a smallish community and prior to pandemic I had to do what was available and it wasn't particularly motivating. I won't be returning - I will stay online. The only thing missing is the social side - but that's easy to remedy by arranging walks and recovery time at a cafe with a friend (when we can do so).
Amazing! Thanks so much for sharing
@@DrChatterjeeRangan ""
great podcast
Using a trampoline is way more beneficial than RUNNING!
It is fun
It can be done indoors and/or outdoors
It is an inexpensive exercise
It is great for our blood circulation, muscles & bones
SWIMMING is undoubtedly the BEST exercise, followed by a sauna bath & a cold shower
A trampoline is also suitable for every age - and rubber springing is said to be more gentle/less jarring than metal springs, especially on your joints/body. 🙏
I think that last summary about mice is interesting, too much exercise and too little are both bad. Moderate is way too go!
Thanks Charlie - appreciate you taking a moment to watch our conversation!
@@DrChatterjeeRangan cheers doc, appreciate all you do
I took up powerlifting when i turned 58. So that was 5 years ago. Now i train 3 by 75 mins session and one 100 min session per week. My deadlift is best. My maxes are 510lbs deadlift, 406 lbs squat, 290 lbs bench. I dont really rate walking as exercise. I do around 7 miles a day. I golf occasionally. I only drink beer. Normally 2 dozen a week. Not much. No junk food. Zero vegetables except potatoes in the form of fries.
Works for me.
Great episode, just confused about Matthew Walker on sleep and Brian Lieberman here saying different.
Hi, what brand of exercise step do you use?
I HATE to exercise. I keep moving all day but not by exercise. Love, cleaning etc..
Thank you for the interview. Listening to Podcast helps me to complete my 10,000 steps a day. Will repost at our blog selfhelpchampion under Podcast
🙏👍Selfhelpchampion
This was a great podcast! I have been cursed I need 9 hrs of sleep and If I don’t get enough sleep I’m good for nothing.
Quit coffee , start sun gazing
I don’t believe half of what this man is saying. But I know from experience that sleep is important and it kept me healthy. Try to go without it for a few days and see what happened. 😊
The information about the required hours of sleep was great. I sleep between 5 and 6.5 hours a night and have for all my adult life. If I sleep more than 7 hours I feel physically terrible for the rest of the day. I tried to do the 8 hours a day thinking it would be of benefit to my health I actually felt worse. I went back to my 6 hours on average and I feel great. People are not all the same and not everyone requires the same amount of sleep.
I recall companies in Asia have/had exercise sessions - and websites such as '7 companies with epic wellness programs' and others embrace 'exercise' - it appears that the 'Bjorn Borg' company is not, by any means, unique. In any 'event' thank you for the info. 🙏
Hello nice talk!!😊😊can anybody help me with the sport said in minute 28, that he practices with his son? Thanks!!
Could we have the name of the brand of shoe shown during the discussion?
Yes I am!
Dr. Rangan - Would exercise bands count same as working out with weights? Would they be as effective? These are quite a rage these days. Appreciate your thoughts!
Handing out doughnuts to your employees should also be considered an ethical issue.
Dr. Chatterjee, have you read the definition of exercise by Ken Hutchins ? How your guest defines exercise still seem the same as activity based on Hutchin’s definition
Everything is what we say it is !!
EXERCISE A LIFESAVER FOR ME, FIXED MY DEPRESSION AND JUST CHANGES EVERYTHING, SWIMMING, ALTHOUGH I'M DOING YOGA BECAUSE I HAD BLOATING, COULDN'T SWIM, ANOTHER STORY!
My mother is 100 and the only exercise she ever did was on TV with Jack LaLanne in the 60’s. And the only medical issue she has is high blood pressure.
and your point is?
What did he say at 49:30 when the audio cuts out?
I worry I exercise too much !? Even though I feel far better for it and all my health metrics are good according to some research I am simply doing too much. I do at least 2 hours a day ( 500- 700 zone minutes a week ) and that includes HIT running , weight training , 20-40 mins endurance running , basketball , sauna and cold shower/dip. I find it hard to get the motivation to stop as it makes me feel so good and my fitness keeps improving !?
At 1:13 'sitting' but what about 'squatting' as a lifetime habit for much of the worlds population? 🙏
The audio was cut out for several seconds at 49:30 or so.... Why???
What did he say around @49:30 about the guy with tape wrapped around his feet? The connection cut out.
I have never run barefoot before and i went to a run centre where they film you running barefoot and i automatically ran with the front of my foot touching the ground first.
I always take off shoes in house, save carpet, less dirt, let your feet breath
People talk about how much longer people are living when a deeper dive indicates that not so much. Contained in the stats are infant statistics and as a result, the average age is significantly higher. If you want an example, look at how long the founders lived, Franklin was 84, Jefferson 83, Madison 85, Adams 90, and the list goes on and on, Washington was only 67 but he was misdiagnosed and died, truth be known from "bloodletting" with complications from pneumonia. The list goes on and on, back out infant mortality and those killed, which happened a lot in the old days and we will find people are not really living all that long.
In the states, especially the south, our infrastructure is anti-walking, and biking. Must have a car to go anywhere. No sidewalks, no bike lanes, no shoulders on the roadways...☹️
Cultural norms are something I often think about and question.
Ludicrous to think the government think the parkrun offers more risks than benefits. Outdoor transmission of viruses are low and those at most risk could choose whether to attend. Crazy politics here in Britain.
Correction: governments do not think.
Hi Nick, I would love to see Parkrun return. So many people gain incredible benefits from their weekly Parkrun - physical AND mental!
@@DrChatterjeeRangan if you look up Goodgym, it's a nationwide organisation you can find others to run with socially distanced and do good work for the community. Goodgym Redbrige members are currently running to help food banks, homeless shelters and community gardens.
It’s not about public health but rather control. Beginnings on a new world order. The only way out is death. Time to seek the Lord.
@@talkingturtle2641 I've mocked conspiracy theorists, I've derided them, but I have to admit something is seriously awry
I'm a pt and spend time tlung people not to use the cardio kit but to get out in the vitamin d
Golden Rule
Maintain a heartrate of 120 beats per minute for 20 minutes
At least 3 times per week
time stamps please=)
Professor: "we need to make exercise fun"
Also Professor: "we need to coerce people to exercise."
I cant stop staring at that 2 frames on the wall sideways
Your perspective is refreshing, want to be youtube friends?
Sure!
I did exercises on our common, but they shot ahead, left me behind and I got lost in the trees. So of course I gave up on it. 🙄
Washed all my floors today, played with my dog and fetched logs up from the bottom of my garden for my fire. Steep garden. Wood that warms you twice.
I am more cardiovascularly fit than gym goers. Been walking 15,000to20,000 steps walk/interval running. For 5 years.
We have not evolved to do weight loss... interesting point....
I know
We should all die healthy and fit 😊 I realised long ago from watching children that twisting and turning jumping and climbing laughing and playing is the way to live longer stay interested in life by staying curious will make you want to learn an instrument at 68
Once we loose that spark to live
The body will follow I've never seen exercise as just going to the gym though I go I also resist it
To me that's aging that resistance is aging saying to you your getting old now
Time to die
Be like a child who never hears those words.
I've also been intermittent fasting all my life without even knowing it
I can go 4 days without food now. 😊
Warning; I literally lost all appitite for a while and that was not good as I lost nutrition so now if I fast for too long I make myself eat. Now I'm doing good no problem with fasts.
It will be good when I start seeing more people having fun with exercise and staying healthy. Too often I see older people walking with frames all bent over
That's when you know that person didn't exercise and that's sad to see.
I want to die healthy and fit 😊
Daniel says that too much exercise can be unhealthy. What about a daily run? It sounds like that could easily be unhealthy for many people.
He finishes the podcast, with he is a longtime runner! But he ties together how that is what works for him.
👍
We live in a comparison centric society. It’s all about unsustainable societal competition. Everything is commoditized. This feeds into ego and selfishness.
We do not do things to better ourselves. We do things (or not) based on competition.
How can anybody who’s a normal person compete with aggressive muscle bound fitness nuts? You can’t. They have all the time in the world.
Sadly, the rest of us don’t have homes, consistent meals, access to marginally healthy food, no positive social connections, over worked, under paid, and seen as completely expendable. You don’t see homeless bums keen about their health.
Comparison is the thief of joy.
So. Should we exercise or not 🧐
Exactly. Harvard professors are often quite arrogant. You do not need to exercise, but I push my kids to exercise
wish there were sub-topic chapters on this podcast.... I just don't have the time to listen to this whole thing.
What's the surprising truth?
How can you compare a dog walking or running as it is naturally built - in other words barefoot, with a human being?
Don't we human beings need certain kinds of protection because we are not animals?
Make food your alarm
????
@@denasharpe2393 make food your alarm to wake you up. understand food is key in the context of biology and chemistry
@@mugokiberenge8818 That'll make me wake up like every other day lol
I write while walking.
I would like to multi- task but need to concentrate on my balance!!!
Voice to text?
People need to wrap their brain around the idea that we are born out of a tumultuous evolutionary past that involved often heavy physical activity.
Modern life has taken away the “need” to physically exert oneself, but it doesn’t mean it’s natural to be sedentary.
So in a way I disagree with the message in the video, it is not natural to be void of exercise.
I wish everyone had access to a Peloton bike. It's a real game changer.
I have never tried one before Robert. How long have you had one for?
I wish I could afford one.
@@livelearnandteach7402 I have not looked into them. Are they expensive?
@@DrChatterjeeRangan at onepeleton.co.uk cheapest is £1750
@@DrChatterjeeRangan Since late January, riding 4 or 5 times per week. To me and I was never really a bike rider, it has the perfect flow. What I mean by that is that it's not too easy and not too difficult while at the same time being fun. I can ride 22 miles in an hour and not even have to leave the house. COLD Shower afterwards and I'm set. It is a little expensive but certainly is worth the money in the current world climate. Finally, I don't think that I could or even would want to push my mind and body to my absolute limit without having this bike. I hope that you join me. (username #ScottishPickle)
PS your interview with John McAvoy really got to me. Growing up near Glasgow but somehow moving to America when I was 21. Fitness had always worked wonders for me, I'm just glad that I found it again.
Anyone out there please . I want to learn to walk a mile in YOUR shoes . Please tell me your story . Tks.... Eyes mind heart and soul wide open no fear....
@Sheila Mchgee I want to learn from everyone's life experience.. so I want you to share and teach me what you know about anything . Eyes mind heart and soul wide open no fear....
Thank you , but your missing my point . Eyes mind heart and soul wide open no fear..
How can any rational person even suggest running actually barefoot?
Do you not know they're all kinds of threats on the ground that you don't necessarily see?
50& reduction in probability of death is equivalent to ~8 years of age,
If excercise is unnatural why does my dog love 💘 to go outside and run,?.Me too! 🏋️♂️🏃♂️🏊♂️⚡
You seem to be conflating play, physical movement, and exertion with artificially created exercises meant to correct for a modern sedentary lifestyle.
Also, to be clear, for young mammals (and domesticated animals) play *is* natural. For much of human history, leisure time for adults was not a time to do heavy exertion (though there are exceptions, for example religious rituals like dancing).
How did he know for sure that hunter and gatherer only work 2 hours a day and spent 9 hours sitting around? Does seemed correct to me.
Is this fact or just his own opinion?
Canadians also Don’t wear shoes I the house!!! That’s DIRTY!!
The good prof may want to look into FUNKTIONSLUST. Evolutionary 'explanations' tend to be strangely simplistic, to the point of embarrassing.
And? Where’s your point?
It is a crying shame not to have full subtitles for this interview, the longest of some 15 available on UA-cam, and the most detailed. Each of those has subtitles activated. Only this one here hasn't taken the trouble to provide those indispensable subtitles, the more valuable as Prof. Lieberman's tone of voice is not the clearest and he often tends to mumble instead of articulating. Speak of trumpeting the motto YOU'RE NOT LAZY. What a disappointment.
What are your thoughts about “Gas-lighting”-if you know what I mean? Namastè...
I really wish these docs would address the effects of the modern american diet as it relates to chronic diseases. Such a disservice.
Exercise is ridiculous. Find something you love and do it. Kayaking and biking for me. I consider it fun, exercise is a byproduct