The Most Shocking Underrated Mortality Risk Factor
Did you know a lack of exercise increases your risk of stroke by 117%? Find out more about why a sedentary lifestyle is an underrated mortality risk factor.
More videos on how to sleep better:
0:00 Introduction: Exercise vs. inactivity
1:02 What does sedentary mean?
2:10 How inactivity affects your health
5:35 Understanding overtraining
6:52 The best type of exercise
7:23 The best exercise tips
8:09 How to lower inflammation
10:11 Learn more about how to use exercise to optimize your health results!
Today, we’re going to talk about why a sedentary lifestyle is an underrated mortality risk factor.
Sedentary means that a person has a tendency to sit for a long period of time. The problem is that our bodies need a lot of motion.
Inactivity increases the activation of disease-promoting genes and the inhibition of health-promoting genes.
One interesting study actually compared people who get less than two and a half hours of physical activity per week to those who get more than two and a half hours of physical activity per week.
They found that people who get less than two and a half hours of physical activity per week have an increased risk of mortality and serious health issues, including:
• Breast cancer
• Cardiovascular disease
• Insulin resistance
• Colon cancer
• Decreased cognitive function
• Mood problems
• Problems with cholesterol
• Higher activation of the sympathetic nervous system
• Increased inflammation
Regular exercise activates certain genes that increase your health and survival. But it’s important not to overtrain because overtraining can keep your body inflamed.
The best exercise tips:
1. Exercise or do physical work regularly
2. Get plenty of sleep
3. Keep your inflammation low
How to decrease inflammation:
• Don’t overtrain
• Eat foods that are anti-inflammatory
• Consume omega-3 fatty acids
• Get plenty of vitamin D
• Do fasting
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Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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ABOUT DR. BERG:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
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Thanks for watching! I hope this helps increase your awareness of why a lack of exercise is an underrated mortality risk factor. I’ll see you in the next video.
I typically work 40 hours at a very active job and do resistance training 7 to 10 hours a week.. I combined that with intermittent fasting to recover from drug addiction..
@Sean Simms Ah, ok.
Awesome job Sean.
Awesome, Sean!! Keep it up 😃!!
Doing too much can kill you too.
@ Sean good for you. May God give you strength to break that addiction 🙏 🙌
I use to exercise 3 times a week for 45min ,and i have noticed that I was becoming so younger than my age.
Well thank God you put an end to that!
Good for you. Keep up the good work!
I work 6 days a week as a grocery store manager and I’m on the move 8 plus hours a day and that includes lifting. When I’m off I get stiff and it’s painful. I’m a female, 55 and 125 pounds. Paleo for over 20 years.. I fast every day from 4:00 p.m. until the following morning and no sugar (ever) low carbs.
I had diabetes 25 years ago doctors told me I would not be able to maintain without insulin but yet to this day no sign of it 😀
You might add collagen to your routine, if you haven’t. It helps with the joint pain tremendously!
I used to take hyaluronic acid supplement along with the face cream and the results were astounding. I got mine from “life extension foundation”, but it’s hard to find the supplement with that amount of the good stuff anymore.
Thanks for sharing your story. I’m going into diabetes. So have to do something to stop it. Will really work on diet, sleep and exercise.
I take turmeric everyday for stiffness and inflammation, it seems to help
So glad you did this video! I can tell the difference when I don’t move due to chronic fatigue syndrome & push through to get to the gym I feel so much better!!!
Glad you like the information here. Hope this motivated you to exercise.
@Dr. Eric Berg DC Yes, It definitely helped & I currently exercise but as you know Chronic Fatigue Syndrome definitely does a number on you when you overly exert yourself but I push through it 😊
I have multiple sclerosis, what would you suggest for exercise since I am losing my ability to walk.? I’ve been watching your videos for three months now and I’ve not had any sugar since September. I feel I have more energy as I am eating lots of green green vegetables. You’re bringing me hope ❤
Hi Lisa, maybe water aerobics, in a waterproof wheelchair??
@Jorge Jones ignorance is bliss when you live down under
Hello. Please see Dr. Berg’s videos here about MS: https://www.youtube.com/@DrEricBergDC/search?query=sclerosis
-Dr. Berg’s Support Team
I know the struggle. My right leg is compromised due to MS but I have found that I can still pedal a bike and use an elliptical. The rowing machine is also an option. If you have access to a physical therapist, they can help build an appropriate exercise plan that is within your limits. 🙌🏻💪🏻
Chair exercises. Lots of videos on YouTube
When i turned 60 last year i joined Crossfit. It took 6 months but it has absolutely changed my life. Yes I modify a lot as a 60 year old woman but that doesn’t matter at all – my whole health has improved dramatically!
Good stuff, crossfit.
I am 58 and after being sedentary after giving birth again at 42 and taking a desk job for 3 years BEFORE the lockdown, my health was a mess!
My stress level was high during lockdown. My mom got cancer right before the global cough and died 2021. I was caring for a father with Alzheimer’s, we have special needs children.
Long story shortened, I moved to Florida a year ago, started high impact training , cardio, and yoga. We exercise 5 days a week, use the sauna for 2 days 20 minutes each time. I also garden and am expanding my prayer life.
Dr. Berg, bless you!
60 year old male with the same story as you. Dropped sugar, Omega 6 oils, followed this guys advice, started Crossfit, intermittent and prolonged fasting. Result over last 16 months has been a 52 pound loss and transformed from the Pillsbury Doughboy to a Greek God. When your accused of steroid use at 60 you’ve made a difference. No drugs except creatine monohydrate. Dropped 7 daily meds (4 prescription) and replaced with D3 (10,000 IU daily), zinc, magnesium, K2, B-12, multivitamin, Omega 3 and melatonin. Other than triglyceride and blood pressure meds that were discontinued the biggest surprise was the loss of daily ibuprofen for arthritis pain in all joints. Dr. Bergs math equation proved correct. No sugar + No Omega 6 = no inflammation = no arthritis pain = no more ibuprofen. Good job Julianncalifornia.
@Mark White Outstanding! Well done.
Took a peek at your channel; you look great!
I had the same best friend from first grade to age 42, and her mom was like a mother to me. Her mother, Anne, always walked a lot (they’re British; kind of a tradition there), but at age 64 Anne started doing yoga for about 45 minutes a day, 5 days a week. After several months she looked FANTASTIC! Best shape of her life! That’s stuck with me to this day; it’s never too late to look and feel your very best!
Wonderful video on a much needed topic for discussion. I was leading a very sedentary and overweight life but since 4 years I’ve started fasting and exercising by following your videos I’m feeling younger and younger.
Great. Glad you are learning a lot here. Keep up the good work!
@Dr. Eric Berg DC thanks a bunch 🌷
I do exercise about 3x per week. But I play chess and have a sedentary job. So I probably need to find ways to work outside more – tough in an icy cold environment in winter. Btw Dr Berg you changed my life. Thank you.
Good job on your exercise. Keep it up!
Walk indoors in your home. I get 4-5/daily just by doing laps inside my house, especially in the winer.
4-5 miles daily
55 years young! My 5 mile run yesterday took 34 minutes. Intermittent fasting mixed with excersise is amazing. I feel 25 years old
As a kid growing up without all the video games available today my entertainment was the outdoors . Walking , riding bicycles and exploring . It never changed and it carried over through my adult life. I cannot sit still ! The good part is the theropy of just being outside with all the beauty this planet has to offer .
5 hours. 3 of swimming and 2 to three walking. Also yoga and strength training. Age 66. I have been active my whole life. Running, swimming, hiking, dancing, biking,yoga. I agree with your take on exercise to keep the arthritis away.
66, lost 75 pounds, I swim 1.5 to 2 miles 5 days a week. Also walk 3 miles and lift weights for 30 min.
You and I woke up.
My goal is not having anyone take care of me as I age.
Beside some ackes I feel 40
Got varicose veins that must be removed due to years of anxiety keeping me inside my house.
It’s probably even worse for a male that’s 6ft2 to not move…
I always worry about stroke so I must lower the odds after this video…
Mental illnesses like agoraphobia, depression, anxiety etc are killers.
How did you cure agoraphobia
@Francisco Sifuentes you have to face it. No matter how overwhelming it feels
Thank you Dr. Berg for never failing to rise early in your eagerness to connect with your viewers. You are the BEST!
My pleasure! Happy to help!
AWESOME VIDEO Dr. Berg. My friend walks over 20,000 steps or more a week, she is always sick. Her lungs are compromised with Asthma, had it all her life. I’ve tried to talk to her about fasting and stop ALL the diet pop and bad carbs. It’s up to each individual to do the right thing for their bodies! Dr. Berg is
Have your friend look into salt therapy, and the Unifyd energy healing system.
@J OTowner I will thank you😊
Great video Dr. Berg. My young family and I had just stayed at a hotel that had a pool and a spa. I tried creating HIIT in the pool. Doing laps for a set amount of time, rest for 15 to 20 secs, then back at it. I cannot tell you how sore I was. It was fun and relaxing, but also challenging. Very easy on the joints. Also, their spa was a small pool with hot water and jets. I’d go back and forth between the two pools. They were a few feet apart. I was doing that to simulate a cold plunge, then a hot plunge. It was fantastic. I highly recommend it! Merry Christmas! 🎄
While there is no comparable substitute for regular exercise, there has been some pretty cool research involving the soleus push up. This simple exercise could be a good means for people at a desk job to use during the day to off set some of that sitting.
Thank you so much Dr. Berg, I was an elite athlete for much of my adult life but experienced a toxic smoke inhalation injury that slid me into a much more sedentary lifestyle than I had previously enjoyed, your videos have helped me control glucose levels and lower my resting heart rate – I see doctors for both the injury and general health of course, but in many ways you are my best doctor! Thank you, and God bless you!
It’s my 42nd birthday today! I’m the healthiest I have ever been. I owe a lot of this to you Dr.Berg. Thank you for your awesome, caring, educational YouTube channel!
A sedentary life seriously damaged my spine. After the third op for stenosis, I retired (on a decent pension earned in my sedentary working life). I got rid of my car and cycle everywhere. I swim and do yoga. I have a new man. My health has never been better than now at age 69
When I start a session of exercising whether its a walk or anything I can literally feel my brain waking up and it starts to think through issues and problems i’m having in my life without me even telling it to. By the end of the exercise it’s given me solutions. When i’m sitting around doing nothing it doesn’t do that.