so let's let's just talk a little bit about exercise snacks which is a type of high-intensity aable training workout it involves doing something at vigorous intensity you know a vigorous intensity um heart rate for one to two minutes and they're often called exercise snacks because you can just do them whenever throughout the day and it I think this is very relevant because I just came across a study a couple of weeks ago that showed 10 10 body weight squats okay 10 for every 45 minutes was more powerful at improving gluc glucose homeostasis than a 30
minute walk so I feel like that is it's it's just it kind of puts it in context because how easy is it to get up and do 10 body weight squats right every 45 minutes I mean it doesn't get easier than that and there's also a reason to strategically t time these exercise snacks either 30 minutes to an hour before a meal or 30 minutes to an hour after after a meal so the E so the so the timing of these exercise snacks has been shown in several studies people with type 2 diabetes or insulin
resistance to really improve their glucose regulation after a meal so their post prandial gluc glucose regulation and their glucose disposal was improved again because getting that high-intensity exercise where you're generating some lactate it's increasing glute for Transporters at the muscle and that is then you know causing glucose to come into the muscle it's lowering the burden of your pancreas to have to produce insulin and it's improving glucose homeostasis so exercise snacks around meals uh is an easy way to improve post post pral glucose regulation and glucose homostasis it's obviously very relevant for people with type
2 diabetes but also I think for everyone exercise snacks has also been associated with a decrease in all cause mortality so there have been very large studies um out of the UK bio Bank data where people are wearing accelerometers and um they're part of the vigorous intensity sorry vigorous intermittent lifestyle activity um studies that have been done vpa they're called and what those Studies have identified is that people that do 1 to two minutes of vigorous intensity exercise and these are things like just sprinting up the stairs rather than taking the escalator or walking up
the stairs and they do this this like a 1 to two minute high-intensity burst and they do this three times a day that's associated with a 50% reduction in cardiovascular related mortality 50% reduction it's also associated with a 40% reduction in cancer related mortality and all cause mortality so cancer cardiovascular disease these are all diseases that are associated with metabolic disregulation so implementing exercise snacks I think is one of the easiest ways to get you know get a little bit of exercise get your heart rate up get that lactate generated increase your glucose Transporters but
also just improve your mood to break up your sedentary time you know so being sitting at your desk for a couple of hours is sedentary being sedentary is an independent risk factor for certain diseases like cancer so I mean we've all been sitting here for what an hour at least I say we get up and we do a minute of body weight squats body weight squats all right ready okay I'm going to get this timer going we're going to do a whole minute I'm saving you the high knees all right here we go so we're
going to do body weight squats we're going to try to get the heart rate up and we're going to do it for 1 minute try to go low if you can you want to feel the burn in your quads go sideways there keep going we're not even at 30 seconds yet okay we're halfway are you guys getting your heart rate up are you feeling it wo 15 seconds left 5 4 3 two woo all right so a little out of breath feeling good increase the blood flow to the brain but more importantly glute for transporters
