Sitting more than four hours daily raises mortality risk by 15% for every 10% increase in sedentary time. Two hours at the gym won't fix eight hours at a desk. Stand and move lightly every 45 minutes for five minutes to counteract the damage.
People always ask me like, what kind of exercise should I do? Strength training, VO2 max? And I ask people, how much time do you spend sitting at work all day? Even if you go to the gym every day for 2 hours, if you're sedentary 8 hours a day, that's what's really affecting your biology. There's research that shows that for every 10% of time that you spend over 4 hours sedentary adds 15% extra to your mortality rate.
Wow.
And so the solution there is to take an exercise snack every 45 minutes. Take 5 minutes, we just get up, walk around, maybe do some jumping jacks, maybe do some push-ups. As long as you're moving every 45 minutes, that counteracts that sedentary behavior completely.
It's like a little brain break. And it also— there's a dip in your focus after 30, 45 minutes, right? So it's a perfect time to boost your retention.
The Library of Minds: Brain Coach: How to Stay Sharp When AI Does the Thinking | Jim Kwik
