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.

📜 Write Up - [ Ссылка ]
📸 Instagram - [ Ссылка ]
🐧 Twitter - [ Ссылка ]
💌 Newsletter - [ Ссылка ]

0:00 Intro
1:00 Cancer
4:10 Heart Disease
7:41 How to Exercise

Editor: Martino Gasparrini
——————————————————————————————————————————————————
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 YouTube or on my website 🌐 ([ Ссылка ]).

I write a weekly newsletter 💌 ([ Ссылка ]) 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: [ Ссылка ]

What I’m Reading: [ Ссылка ]

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. [ Ссылка ]
7. [ Ссылка ]
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. [ Ссылка ]
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: [ Ссылка ]

свернуть