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Study: Physical activity is 1.5 times more effective than counseling or the leading medications in managing #depression, anxiety, and distress. All forms of #exercise are effective, including yoga, Pilates, aerobic, and resistance training. Move more!

Kristie Leong M.D.

67,795 subscribers

2,109,540 Aufrufe • vor 2 Jahren •via X (Twitter)

Gesundheit & Wellness Bildung #depression #exercise

Anya Rossi• Live Now

Private livecam show

10 Kommentare

Profilbild von Janelle Kao

Janelle Kaovor 2 Jahren

And change your diet! My mood, hormones, activity level, etc all improved SIGNIFICANTLY when I stopped eating processed foods.

Profilbild von Kristie Leong M.D.

Kristie Leong M.D.vor 2 Jahren

That's awesome, Janelle! Ditching processed foods really can feel like unlocking a new level of health. One of the smartest decisions you can make. :-)

Profilbild von DrRPalmquist

DrRPalmquistvor 2 Jahren

Stagnation rises from lack of purpose and lack of motion in the forwarding of that purpose. Get up, stand up…move towards some Better. That journey will help in the creation of happiness and health. You will need resilience, which comes from dedication and persistence.

Profilbild von Kristie Leong M.D.

Kristie Leong M.D.vor 2 Jahren

That's so true! Finding purpose and taking action is key to personal growth. Let's keep stepping forward and embracing the journey with resilience. :-)

Profilbild von Gia Macool

Gia Macoolvor 2 Jahren

All you really need But gotta disconnect from your phone to truly benefit

Profilbild von Kristie Leong M.D.

Kristie Leong M.D.vor 2 Jahren

So true, Gia! Sometimes unplugging is the best recharge. Let's embrace more offline moments. 🌿

Profilbild von Cecilia Bosire

Cecilia Bosirevor 2 Jahren

Before you swallow the pills Try exercising consistently

Profilbild von Derek Yach

Derek Yachvor 2 Jahren

Remember swimming and water aerobics too!

Profilbild von Zib Atkins

Zib Atkinsvor 2 Jahren

Great paper Kristie and very promising findings. Thank you for sharing this!

Profilbild von Cole Brock

Cole Brockvor 2 Jahren

Exercise/Nutrition + Jesus and you’ve got your cure.

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"The importance of physical activity in managing stress is clear. Engaging in sports or exercise regularly strengthens your body and contributes to a healthier lifestyle." President Paul Kagame,

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Vigorous intensity physical activity is 4–10x more effective than moderate activity for reducing the risk of major chronic diseases. One minute of vigorous activity offers roughly the same reduction in all-cause mortality risk as 4 minutes of moderate activity. When looking closer at specific outcomes, the impact becomes even clearer. For cardiovascular mortality, you'd need about 8 minutes of moderate activity to equal just one minute at vigorous intensity; for type 2 diabetes, it's closer to 10 minutes. In terms of cancer-related mortality, again, vigorous activity proves four times more potent than moderate intensity. These findings are eye-opening, but perhaps not surprising when we consider the superior cardiovascular and metabolic adaptations in response to vigorous-intensity activity, including better cardiorespiratory fitness and insulin sensitivity.

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A person asks Sadhguru, “How much weight training exercise do you recommend?” And Sadhguru answers, “Weight training is not useful, but do 25-50 Surya-Namaskars, it is complete exercise.” First of all, I am not sure why anyone would ask someone like Sadhguru, who is most of the time, in another dimension, a question on exercise and weight training. And secondly, Sadhguru is just plain wrong. Weight (or strength) training is one of the most important aspects of exercise regimen you can include in your daily or 3-4 times a week physical activity because there is great science behind its benefits. I advise my obese or sarcopenic (very poor muscle mass in advanced liver disease) patients to include weight training to improve clinical outcomes. The highest level of scientific evidence showed that standard muscle-strengthening activities were associated with lower risk of death in patients with non-communicable diseases – including cardiovascular disease, diabetes and lung cancer. Another metanalysis showed strong evidence for a considerable risk reduction of strength training for 60 minutes a week, on all-cause death (−15%), cardiovascular disease death (−19%), and cancer death (−14%). See here: here Sadhguru says the older we get, the better we do not weight train. He is again absolutely wrong. The findings of another systematic review/metanalysis support power (strength) training as an effective therapeutic intervention for improving physical function in adults diagnosed with frailty (poor physical function in old age) and patients with chronic medical conditions. See here: In fact, another study on strength training, this one again a metanalysis, concluded that strength training interventions can be used as a non-drug treatment for hypertension (!), as they promote significant decreases in blood pressure. See here: Strength training also reduces significantly, chronic inflammation as shown in another high quality systematic review and meta-analysis. See here: Resistance/Strength training improved muscle mass and muscle strength, thereby improving performance status. Improved performance status is a wonderful benchmark for an active and healthy life. See here: Even in fatty liver disease, independent of weight loss, exercise training was associated with 3 and a half times more meaningful treatment response towards lowering liver fat. Strength training is a powerful tool to maintain liver health. See here: and here Now Surya Namaskar. Surya Namaskar or Sun Salutation is a sequence of around twelve yoga poses connected by jumping or stretching movements, varying somewhat between various Yoga schools – which means, it has no regulation or standardization unlike weight training. In Iyengar Yoga there is a way, in Ashtanga Vinayasa Yoga there is Type A and B and there are other types followed by other schools or Yoga teachers. Along with the stretching and jumping, which is done is a slow and steady manner, the practice includes chanting a “mantra” calling out twelve names of the Sun God. In its classical form, Surya Namaskar is not an exercise, and is not aerobic. The energy cost of exercise is measured in units of metabolic equivalent of task (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise. For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week. Surya Namaskar in its classical form has a measly 2.9 METs and in its rigorous form (some people perform mutated highly active forms of Surya Namaskar to make it feel like an exercise) can go up to 7.4 METs – which requires a lot of jumping and little stretching and no time to chant the Sun God names - does not even come close to strength training by any margin. Those who are part of the Surya Namaskar and Yoga cult would provide anecdotal experiences on its benefits (please see comment section) through non-classical forms and would call it an “exhilarating experience.” Experiences are not scientific, evidence are. Many Yoga journals and some dubious and third rate Ayurveda journals have also have published on such experiences in small group of patients, which are not validated or published in better journals [like this junk here: There are no metanalysis level data to prove effectiveness of Surya Namaskar as beneficial as aerobic exercise or better than strength training as Sadhguru claims. Do Surya namaskar if you are doing nothing. But upgrade to strength training if you want something. And stop listening to pseudoscience peddlers who speak religion and culture for your healthcare needs. Sadhguru suffers seriously from Dunning Kruger fallacy: a type of cognitive bias, where people with little expertise or ability assume they have superior expertise or ability. This overestimation occurs because of the fact that they don’t have enough knowledge to know they don’t have enough knowledge.

A person asks Sadhguru, “How much weight training exercise do you recommend?” And Sadhguru answers, “Weight training is not useful, but do 25-50 Surya-Namaskars, it is complete exercise.” First of all, I am not sure why anyone would ask someone like Sadhguru, who is most of the time, in another dimension, a question on exercise and weight training. And secondly, Sadhguru is just plain wrong. Weight (or strength) training is one of the most important aspects of exercise regimen you can include in your daily or 3-4 times a week physical activity because there is great science behind its benefits. I advise my obese or sarcopenic (very poor muscle mass in advanced liver disease) patients to include weight training to improve clinical outcomes. The highest level of scientific evidence showed that standard muscle-strengthening activities were associated with lower risk of death in patients with non-communicable diseases – including cardiovascular disease, diabetes and lung cancer. Another metanalysis showed strong evidence for a considerable risk reduction of strength training for 60 minutes a week, on all-cause death (−15%), cardiovascular disease death (−19%), and cancer death (−14%). See here: here Sadhguru says the older we get, the better we do not weight train. He is again absolutely wrong. The findings of another systematic review/metanalysis support power (strength) training as an effective therapeutic intervention for improving physical function in adults diagnosed with frailty (poor physical function in old age) and patients with chronic medical conditions. See here: In fact, another study on strength training, this one again a metanalysis, concluded that strength training interventions can be used as a non-drug treatment for hypertension (!), as they promote significant decreases in blood pressure. See here: Strength training also reduces significantly, chronic inflammation as shown in another high quality systematic review and meta-analysis. See here: Resistance/Strength training improved muscle mass and muscle strength, thereby improving performance status. Improved performance status is a wonderful benchmark for an active and healthy life. See here: Even in fatty liver disease, independent of weight loss, exercise training was associated with 3 and a half times more meaningful treatment response towards lowering liver fat. Strength training is a powerful tool to maintain liver health. See here: and here Now Surya Namaskar. Surya Namaskar or Sun Salutation is a sequence of around twelve yoga poses connected by jumping or stretching movements, varying somewhat between various Yoga schools – which means, it has no regulation or standardization unlike weight training. In Iyengar Yoga there is a way, in Ashtanga Vinayasa Yoga there is Type A and B and there are other types followed by other schools or Yoga teachers. 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Surya Namaskar in its classical form has a measly 2.9 METs and in its rigorous form (some people perform mutated highly active forms of Surya Namaskar to make it feel like an exercise) can go up to 7.4 METs – which requires a lot of jumping and little stretching and no time to chant the Sun God names - does not even come close to strength training by any margin. Those who are part of the Surya Namaskar and Yoga cult would provide anecdotal experiences on its benefits (please see comment section) through non-classical forms and would call it an “exhilarating experience.” Experiences are not scientific, evidence are. Many Yoga journals and some dubious and third rate Ayurveda journals have also have published on such experiences in small group of patients, which are not validated or published in better journals [like this junk here: There are no metanalysis level data to prove effectiveness of Surya Namaskar as beneficial as aerobic exercise or better than strength training as Sadhguru claims. Do Surya namaskar if you are doing nothing. But upgrade to strength training if you want something. And stop listening to pseudoscience peddlers who speak religion and culture for your healthcare needs. Sadhguru suffers seriously from Dunning Kruger fallacy: a type of cognitive bias, where people with little expertise or ability assume they have superior expertise or ability. This overestimation occurs because of the fact that they don’t have enough knowledge to know they don’t have enough knowledge.

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