23 and 1/2 Hours
I have a big interest in preventative medicine. There are many things that you can do that are incredibly important for your health and I wouldn’t want you to minimize your efforts in any one category. But I wanted to know, what comes first? In this visual lecture, I answer the old question “What is the single best thing we can do for our health” in a completely new way.
We’ve just made Dr. Mike Evans video, 23 and ½ Hours, available to order on DVD. The DVD copy is intended for education and medical institutions only, and should not be used by companies for corporate wellness or marketing purposes.
It’s available at the following link through Createspace. Proceeds are used to fund Dr. Mike’s ongoing series of videos intended to promote health and wellness in the general public.
https://www.createspace.com/342516
If this particular dvd isn’t for corporate wellness, do you have something that we can use?
Hi Ken, please contact us at corporatewellness@myfavouritemedicine.com to chat further.
Thanks!
KEY REFERENCES, 23 AND 1/2 HOURS VIDEO
• Khan Karim, Limiting our daily sitting/lying to just 23.5 hours: too ambitious? Br J Sports Med, 2009; 43:2:79
• Blair SN, Physical inactivity: the biggest public health problem of the 21st century, Br J Sports Med, 2009, 43:1-2.
• Blair SN, et al, Influences of cardiorespiratory fitness and other precursors on cardiovascular disease and all-cause mortality in men and women. JAMA, 1996;276(3):205-10
• Lee DC, Sui X, Blair SN, Does physical activity ameliorate the health hazards of obesity? Br J Sports Med 2009;43:49–51.
• Hayashi T, et. al. Walking to Work and the Risk for Hypertension in Men: The Osaka Health Survey, Ann Intern Med. 1999;130:21-26.
• Hambrecht R, et.al. , Percutaneous coronary angioplasty compared with exercise training in patients with stable coronary artery disease: a randomized trial, Circulation 2004; 109(11):1371-8
• Veerman, JL, et.al. Television viewing time and reduced life expectancy: a life table analysis. Br J Sports Med published online August 15, 2011
General references
Exercise Dose and Quality of Life: A Randomized Controlled Trial Corby K. Martin; Timothy S. Church; Angela M. Thompson; Conrad P. Earnest; Steven N. Blair Arch Intern Med. 2009;169(3):269-278
Physical Exercise and the Prevention of Disability in Activities of Daily Living in
Older Persons With Osteoarthritis, Brenda W. J. H. Penninx; Stephen P. Messier; W. Jack Rejeski; Jeff D. Williamson; Mauro DiBari; Chiara Cavazzini; William B. Applegate; Marco Pahor, Arch Intern Med. 2001;161:2309-2316.
A Prospective Study of Physical Activity and Cognitive Decline in Elderly Women: Women Who Walk, Kristine Yaffe; Deborah Barnes; Michael Nevitt; Li-Yung Lui; Kenneth Covinsky Arch Intern Med. 2001;161:1703-1708.
Reduction in the incidence of diabetes with lifestyle intervention or metformin, Diabetes Prevention Research Group, New England Jour of Med, 346:393-403.
Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects
with impaired glucose tolerance Tuomilehto J, Lindström J, Eriksson JG, et al. N Engl J Med 2001;344:1343-50.
Walking Compared with Vigorous Exercise for the Prevention of Cardiovascular
Events in Women JE Manson, et al. N Engl J Med 2002; 347:716-725 (Women’s Health Initiative- risk of CV events)
Effects of Walking on mortality among nonsmoking retired men, AA Hakim et al,. NEJM 1998, 338:94-9.
Walking and Leisure-Time Activity and Risk of Hip Fracture in Postmenopausal Women Diane Feskanich, Walter Willett, Graham Colditz, JAMA. 2002;288(18):2300-2306.
The Anxiolytic Effects of Exercise: A Meta-Analysis of Randomized Trials and Dose–Response Analysis, Wipfli BM, et al, J Sport Exerc Psychol. 2008; 30(4):392– 410. Knubben K, et al, . Br J Sports Med. 2007; 41(1):29–33.
Exercise treatment for depression: efficacy and dose response. Dunn AL, Trivedi MH, Kampert JB, Clark CG, Chambliss HO., Am J Prev Med. 2005 Jan;28(1):1-8.
Physical Activity, All Cause Mortality, and Longevity of College Alumni, Paffenbarger RS, et. al. NEJM, 1986, 314:605-13.
Is graded exercise better than cognitive behaviour therapy for fatigue? A UK randomized trial in primary care. Ridsdale L, Darbishire L, Seed PT, Psychol Med. 2004;34(1):37 (they are equal, other literature show slight edge to CBT especially with Chronic Fatigue)
Diagnoses during follow-up of patients presenting with fatigue in primary care, Nijrolder I, et al, CMAJ, 2009, 181 (10). P 683-7 (MSK problems that cause inactivity #1 cause, followed closely by psycho-social issues)
Physical activity recommendations and decreased risk of mortality. Leitzmann MF, Park Y, Blair A, Ballard-Barbash R, Mouw T, Hollenbeck AR, Schatzkin A, Arch Intern Med. 2007; 167(22):2453.
Sedentary behavior: emerging evidence for a new health risk. Owen N, Sparling PB, Healy GN, Dunstan DW, Matthews CE, Mayo Clin Proc. 2010;85(12):1138.
Understanding dog owners’ increased levels of physical activity: results from RESIDE, Cutt H, et al., Am J Pub Health, 2008, Jan 98 (1), 66-9
Brains and aging, Eric Larson editorial. This is a nice very recent review of two recent trials (one by Middleton et al, and another by Vercambre et al) that I didn’t include in my review that go beyond just “self report” on activity levels with respect to cognition. The effect size seems slightly mitigated with this better data reporting but still very significant. In Arch Int Med; 2011, 171 (14): 1258-59
There is an excellent collection of resources by population and disease at the centre for active living in Alberta
http://www.centre4activeliving.ca/category.cgi?c=5
Wow! My doctor told me at 70 I was deconditioning (being fat and lazy) and told me to watch this video. You got me.
I loved this video — short, sweet and to the point.
If doctors would write out precriptions for exercise instead of for pills imagine the imnpact that would have on not just our health but also on the health care system!!! Awesome!! Thanks for this video.
Absolutely fantastic information…
Very encouraging for those of us with a busy lifestyle. 1/2 hour a day is doable
Thanks for this inspiratioal, informative video. I have many pain issues and recently sciatica has been my greatest challenge to activity. After seeing this though, I gently walked for 20 minutes and am committed to doing that every day as long as I can actually move, and depending on how that goes, I plan to increase the time by one minute a day for 10 days. I think this is realistic and do-able. 30 minutes a day is my goal for this month with my longer term goal of working up to 1 hour a day. The “facts” given in this video were strongly motivational! Thank you.
Excellent and inspiring!
thanks for doing this video – i loved the graphics!! Fun!
Now I have to get off my butt and MOVE!
Cheers!
I wanted to tell my grandsons how important it is to take care of ourselves in order to stay strong and fit in life. Your video is what really got that message across clearly. Every few months I send it again to remind them. they share it with their friends too. Thank you so much for finding a way to communicate these essential needs to everyone. You are one of my heros in life.
Thanks Dr. Mike. I feel less overwhelmed after seeing your video. 30 minutes is a good starting for for me. I have been increasing my activity gradually since I first watched your video. Well done and good use of health literacy techniquest to convey your message.
I came across your video 23 and 1/2 hours not too long ago, after suffering a serious back injury almost two years ago. I found based on putting your suggestions into practice the information is incredible. I am walking more now because of your video. I think your a great teacher. I have shared your information with others too in order to try and help others. I am so amazed by what you shared and how you go about sharing with other people. It’s incredible how walking helps. Thank you. Andre
Hello Dr.Mike Evans
I found on the Internet your video called 23 hours and half 1/2 and I´m interested to use the information in a prevention way. I want to know if I can use it and what kind of text i should to put in order to give your credit. How can I obtein a copy.
Thanks for your answer.
Hi Blanca, sounds like we would need to understand your project a bit better.
Please send a short summary to info@myfavouritemedicine.com
Thanks!