Dr. Matthew B. (Matt) (likely the presenter) - Unknown

So you're going very, very light, getting your heart rate down, and that's repeated four times.

So it's about a 25-minute workout.

So let's just talk a little bit about exercise snacks, which is a type of high-intensity interval training workout.

It involves doing something at vigorous intensity, a vigorous intensity heart rate for one to two minutes.

And they're often called exercise snacks because you can just do them whenever throughout the day.

And I think this is very relevant because I just came across a study a couple of weeks ago that showed 10 body weight squats, OK, 10 for every 45 minutes was more powerful at improving glucose homeostasis than a 30-minute walk.

So I feel like that is, it kind of puts it in context because how easy is it to get up and do 10 body weight squats, right, every 45 minutes?

I mean, it doesn't get easier than that.

And there's also a reason to strategically time these exercise snacks either 30 minutes to an hour before a meal or 30 minutes to an hour after a meal.

So the timing of these exercise snacks has been shown in several studies in people with type 2 diabetes or insulin resistance.

to really improve their glucose regulation after a meal.

So their postprandial glucose regulation and their glucose disposal was improved.

Again, because getting that high-intensity exercise when you're generating some lactate, it's increasing glute-forward transporters of the muscle, and that is then causing glucose to come into the muscle.

It's lowering the burden of your pancreas to have to produce insulin.

And it's improving glucose homeostasis.

So exercise snacks around meals is an easy way to improve postprandial glucose regulation and glucose homeostasis.

It's obviously very relevant for people with type 2 diabetes, but also, I think, for everyone.

Exercise snacks has also been associated with a decrease in all-cause mortality.

So there have been very large studies out of the UK biobank data where people are wearing accelerometers and they're part of the vigorous intensity, sorry, vigorous intermittent lifestyle activity

Studies that have been done, VILPA they're called, and what those studies have identified is that people that do one to two minutes of vigorous intensity exercise, and these are things like just sprinting up the stairs rather than taking the escalator or walking up the stairs, and they do this, this like a one to two minute high intensity burst,