Dr Tom is back this week discussing the science of walking and the impact of sedentary behavior on our health. Join Andrew and Dr. Tom as they delve into the dangers of sedentary behavior and discuss whether sitting truly is the new smoking.

As an Associate Professor at the University of Sydney and a Wellbeing and Performance Coach, Dr. Tom Buckley is a trusted voice on the podcast. He intertwines his personal experiences with cutting-edge research, making complex topics accessible and relatable.

"It is fair when people say that 'sitting is the new smoking' when you actually start looking at the...hazard ratios for premature mortality. After 8 hours there is this real increase risk of all-cause mortality from sitting time. It starts at 7 hours but really takes off at 8 hours..."

In this episode Andrew and Dr Tom discuss:

2:00 The new government guidelines around movement and activity.

5:00 The British bus conductor study and its relation to sitting time.

7:40 Why sitting is the new smoking.

10:50 Why people don’t take this as seriously as smoking.

14:30 Why lying down can be just as bad as sitting for long periods.

18:20 Exercise only reduces the risks from sitting, it doesn’t eliminate it.

20:45 Match every hour of sitting with an hour of activity.

21:20 The relationship between lack of movement, weight and posture.

23:10 Standing desks help minimise the risks from prolonged sitting.

26:10 High levels of stress also add to the negative effects of sitting.

28:10 The importance of moving after eating a meal.

 30:10 Exercise is medicine.

31:35 10,000 steps, fact or fiction?

33:25 Making sure to always get 12,400 steps every single day with no exceptions.

37:10 Getting in exercise whenever you can.

39:00 Exercise snacking and its benefits.

39:50 Use stairs whenever you can.

41:50 The physiological benefits of daily movement.

42:55 Exercise affects bone density and brain function.

45:20 Walk and talks enhancing connections.

 47:20 Dr Tom’s rules around sitting and the Japanese study on standing desks.

54:15 It’s all about balancing your time sitting, standing and lying down.

55:35 7 ways to get more steps into your day.

1:04:30 We are outsourcing more of our lives, usually the parts that involve movement.

1:07:15 It’s the little things that give you away when it comes to health and wellbeing.

You can find the resource mentioned by Dr Tom here: https://app.box.com/s/vjd3uan18inklqvli17cz0digud1tmam

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