How Exercise Improves Health
Вставка
- Опубліковано 10 чер 2024
- People who exercise live longer. But what if you don’t want to live longer? Ok, well, people who exercise also have better sleep. Ok, but what if I don’t care about sleep? Ok, well, people who exercise also have better memory and cognition, reduced anxiety, depression, and improved quality of life.1-3 Well, what if- I must stop it there. If you don’t care about an enhanced quality of life or living longer, there are bigger issues to deal with.
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0:00 Intro
1:00 Cancer
4:10 Heart Disease
7:41 How to Exercise
Editor: Martino Gasparrini
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Who am I:
My name is Zach. I’m a fourth-year medical student in Philadelphia. I make videos about medical school, studying, and growth. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post it either on UA-cam or on my website 🌐 (zhighley.com/).
I write a weekly newsletter 💌 (zhighley.com/newsletter/) linking the best things I read, watched, and listened to that week. Join the 4,000+ that read it every Sunday morning.
The Gear I Use to film videos: zhighley.com/resources/#_YouT…
What I’m Reading: zhighley.com/resources/#_Books
1. Cassilhas RC, Tufik S, de Mello MT. Physical exercise, neuroplasticity, spatial learning and memory. Cell Mol Life Sci. 2016 Mar;73(5):975-83. doi: 10.1007/s00018-015-2102-0. Epub 2015 Dec 8. PMID: 26646070.
2. Kelley GA, Kelley KS. Exercise and sleep: a systematic review of previous meta-analyses. J Evid Based Med. 2017 Feb;10(1):26-36. doi: 10.1111/jebm.12236. PMID: 28276627; PMCID: PMC5527334.
3. Mora JC, Valencia WM. Exercise and Older Adults. Clin Geriatr Med. 2018 Feb;34(1):145-162. doi: 10.1016/j.cger.2017.08.007. Epub 2017 Oct 10. PMID: 29129214.
4. Fu Q, Levine BD. Exercise and the autonomic nervous system. Handb Clin Neurol. 2013;117:147-60. doi: 10.1016/B978-0-444-53491-0.00013-4. PMID: 24095123.
5. Sarelius I, Pohl U. Control of muscle blood flow during exercise: local factors and integrative mechanisms. Acta Physiol (Oxf). 2010 Aug;199(4):349-65. doi: 10.1111/j.1748-1716.2010.02129.x. Epub 2010 Mar 26. PMID: 20353492; PMCID: PMC3157959.
6. ourworldindata.org/causes-of-...
7. www.cdc.gov/nchs/fastats/lead...
8. Matthews CE, Moore SC, Arem H, Cook MB, Trabert B, Håkansson N, Larsson SC, Wolk A, Gapstur SM, Lynch BM, Milne RL, Freedman ND, Huang WY, Berrington de Gonzalez A, Kitahara CM, Linet MS, Shiroma EJ, Sandin S, Patel AV, Lee IM. Amount and Intensity of Leisure-Time Physical Activity and Lower Cancer Risk. J Clin Oncol. 2020 Mar 1;38(7):686-697. doi: 10.1200/JCO.19.02407. Epub 2019 Dec 26. PMID: 31877085; PMCID: PMC7048166.
9. Eckel RH, Jakicic JM, Ard JD, de Jesus JM, Houston Miller N, Hubbard VS, Lee IM, Lichtenstein AH, Loria CM, Millen BE, Nonas CA, Sacks FM, Smith SC Jr, Svetkey LP, Wadden TA, Yanovski SZ; American College of Cardiology/American Heart Association Task Force on Practice Guidelines. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. J Am Coll Cardiol. 2014 Jul 1;63(25 Pt B):2960-84. doi: 10.1016/j.jacc.2013.11.003. Epub 2013 Nov 12. Erratum in: J Am Coll Cardiol. 2014 Jul 1;63(25 Pt B):3027-3028. PMID: 24239922.
10. Sattelmair, Jacob, et al. “Dose response between physical activity and risk of coronary heart disease: a meta-analysis.” Circulation 124.7 (2011): 789-795.
11. Shiroma, Eric J., and I-Min Lee. “Physical activity and cardiovascular health: lessons learned from epidemiological studies across age, gender, and race/ethnicity.” Circulation122.7 (2010): 743-752.
12. www.who.int/news-room/fact-sh...
13. Cooney GM, Dwan K, Greig CA, Lawlor DA, Rimer J, Waugh FR, McMurdo M, Mead GE. Exercise for depression. Cochrane Database of Systematic Reviews 2013, Issue 9. Art. No.: CD004366. DOI: 10.1002/14651858.CD004366.pub6. Accessed 08 October 2022.
Check out remainder of sources here: zhighley.com/the-magic-of-exe...
This is really interesting Zach!! I actually just started going to the gym for the first time in over 30 years (I am 65). I have been going 5-6 times a week for the last 6 weeks. I can’t say that I love it but don’t hate it either. I recently started volunteering at a health clinic and am so shocked by the number of people that appear to be my age or younger that are visiting the clinic in walkers/wheelchairs or using canes and that motivated me to get out there and start moving my body on a daily basis. I have also started running and have been running two to three 5K runs per week.
Exercise is magic, glad you've started.
100%. I went from being addicted to gaming, Mountain Dew, and sweets (literally like the guy in South Park) to being addicted to working out. Most of my free time is spent hiking, rollerblading, doing yoga, or weight lifting. I’ve dropped 70+ lbs and feel like a person I’m beyond proud of. It’s the greatest switch I’ve ever made in life! 🎉 start slow and methodical, track your workouts, and add more time/reps. You won’t regret it!
That's so awesome!! Go you, what an achievement!
This was perfect timing Zach! I have been slacking off on my exercise routine for the past 3 weeks, and blamed it on academic stress. This reminded me how important it is to look after my body first and foremost. Thanks for this great video!
I am going to pay more attention to this. I was the type of person who didn't care. You are literally saving our lives 🥲
Exercise is!
Taking care of my physical health has also improved my studies as well ! Zach u are a gem for student !
my day becomes 10x better whenever you post! really love the content and tye effort you put in them! big fan! sending you lots of love and peace!!! 🤗🤗🤗
thank you!
I still don’t understand how is it possible that your channel doesn’t have 1M + followers (at least). You make high quality, fun, interesting, engaging… vídeos! (And one can see you put a lot of effort in making them) Really love them myself! And really hope you never stop making them.
If you combine exercise with sports and dance you not only will live longer but also you will look great, make new friends and have beautiful live experiences.
I do all of this in my university and is one of the best things to do with your time.
Great video as always say man.
exercise is awesomeeee
Cycling and swimming are my thing. It’s true, the more I do it, the more I want to do it. By the way, love your main frame shot…the candle, the light from the window behind, the plant etc etc…really beautiful!!❤
Thank you Zach for emphasizing on the benefits of exercise. I had started to exercise a week ago (just basics for about 30 min daily, I am much of a sedentary person )and this video has been a useful and motivating one to keep going. Thank you bro for inspiring us developing good habits. 💪🏻
You're amazing. ❤
Good stuff!
Good luck with match day today dude! I hope you get placed where you like and no matter where you end up, you’ll do great!
Thanksss! I am stoked where I ended up.
I very much enjoy your videos, Zach. I’d love a video on your diet and the importance of it.
I've been waiting for this one!
Thanks for watching!
Great video. Thank you. 🙏🏽
I love your videos, not only because they are extremely well thought-out and presented, but also because you base them on reliable sources.
Your channel is one of the very few that I watch in its entirety. Come practice in Rochester, NY. There are many residencies here at excellent hospitals.
Exercise gives the magic feeling of achievement and happiness and unites people 🎉 thank you for the video!
really usefull and informative video, thank you!
Hi Zach! I love your videos. Thank you for motivating me to start my own UA-cam account.
let's gooooo
So much like how the way u explain and gives so much good idea and perspectives abt exercising it's Ike the pro . I like doing exercises 😅 but don't preoritise my schedule instead being happy in scrolling for an hour but after right now I will probably not scrolling or doing something better way to exercise. So much feeling grtfull that I watched this video 💜💜
Your video encourage me to exercise consistently
I experience what you said that if you exercise more your body addicts & wanna be put under more pressure
Exercise is magic!!
I really do believe everybody can find a physical activity that they honestly enjoy doing and it doesn’t feel like work to do it! There’s a lot more types of exercising then just running and weightlifting. Don’t give up keep looking an exercise you enjoy it out there!😆👍🏻💪🏻
I understood Zach, thank you.
let's get after ittttt
Thank you so much teacher for you'r motivating❤️
thanks for watching
Amazing video❤
Thanks for your advice. God bless you.
Same to you!
Thank you
Informative & great tips for everyone...🤩
Thanks for watching
Omg, thank you so much for the info about blood becoming poisonous, u LITERALLY have no idea ❣️❣️❣️😶🌫️🙏
I've been aiming for two mile walks 5 times a week, don't always hit it but I do feel so much better.
Even though those other things do mater to me overall, the most important is feeling/being comfortable as possible while I am here.
Another amazing and informative video, Zach! Thanks for sharing!
Cheers from Brazil!
Congrats Zach on the matching 🫶🏾🌼
haha too kind, thank you!
Just coming by to say Congrats on Matching!!!
Thank you!!
great content👍 brother
thanks for watching!
Great job 👏
Really enjoyed this video and the information.
Especially enjoyed the funny out takes at the beginning with yourself acting as someone who doesn’t care 😂
Really good 👍
Great example of infotainment!!!
I’m taking notes 📝
love you zach😍🥰❤❤❤
love you
@@ZachHighley 😍😍😍😍
I am a medical student and it took a podcast by the American psychological association about how much exercise improves your memory (using study results) to get me to exercise 😂 I won't exercise for my health but I will exercise to do better on tests.
Finally got into the gym. 🎉
Appreciate the content zach. Keep it up
thanks for watching!
One of the best fun exercises for me is table tennis and also improving your fast thinking skills. Highly recommended :)
I'm curious after all the years of prescribing Statins, have the number of heart attacks gone down?
🙏❤️
Hey Zach!! ..... I'm preparing for medical entrance can you please suggest me like what should I focus more on and like which part is important according to you ....
Btw love you zach ❤
I don't know the medical entrance exam, love you too
Which medical entrance you prepare Indian or foreign??
@@Herzchirurgie. Indian
@@ZachHighley well thanks for replying ✨💓
@@swangshreepatra3120 neet ug or neet pg which one??
Exercise makes your health better.
hi
Video length: 11 min 11 sec. Posted 11 days ago. Current views: 11k. Crazy
If you pay attention to just his voice, he kinda sounds like Ross Geller
I have gone back to the gym because they offered me the same monthly rate.
are there other gyms?
@@ZachHighley Yes there are. Another one that I used to go to also offered me the same monthly rate but costs a bit more with many wealthy clients. The cost of creatine has gone up 2 times and I managed to get a discounted 1kg bag.
0:45 damn he's jacked :O
it's all photoshopped
@@ZachHighley its not
Yes I am his old subscriber, he is really in good shape
First comment 🎉🎉🎉🎉
I'm 54th I think?
We’re not meant to live these sedentary lives, the last hundred years of sitting is killing us.
First?😊
55th!