Tommy Wood

speaker

390 appearances 1 recordings 1 series first heard Apr 2026 last heard 12 Apr

Tommy Wood’s voice in public audio — every appearance, attributed to the second.

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recordings per month · last 12 months

Recordings per month over the last 12 months — 1 in all, peaking in Apr 2026 with 1.

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The mindbodygreen Podcast · 645: The truth about cognitive decline and what you can do about it | Tommy Wood, M.D., Ph.D. · 12 Apr 2026 podcast

So we see very much this sliding scale of cardio where any is great.

But up to the point where maybe you're a very high volume endurance athlete, but excluding kind of those kinds of people who are maybe training 20, 30 hours a week, if you're training up to an hour or two a day or moving for up to an hour or two a day, let's put it that way, more is more, essentially.

So we know that dementia risk increases, particularly in those who have very prolonged, unbroken periods of time during the day being sedentary.

And is the prolonged sedentary periods more than just being sedentary throughout the day that's an issue?

as you're sedentary for long periods of time, we know that blood flow to the brain drops, motivation drops, energy drops, like some aspects of cognitive function can decline even within two or three hours just of just like sitting completely still.

So just like getting up and moving around actually is enough to significantly offset that.

So just, and so I call them exercise snacks is the term in the literature, but it's basically take the stairs, do a couple of squats, just stand up and walk around.

Breakup periods of being sedentary all day.

Then from there, you want to do some extended periods of exercise.

And so we know that somewhere between 8,000 to 12,000 steps per day is where you see the lowest risk of dementia.

But that increases linearly from like 2,000 steps a day.

So if you're only taking 3,000 steps a day and then you make that 5,000 steps, that's a big jump.

Again, this is probably something that the listeners are hopefully doing.

They're probably getting their steps in most of the time.

It's interesting that you see...

that exercise snacks and more sort of walking and steps are beneficial even in those people who are doing regular sort of structured exercise.

So I used to think, oh, I go to the gym every day.

I don't need to worry about my steps.

I don't need to worry about sitting all day.

But like there's some interesting epidemiological data that actually you benefit from that additional low level movement, even if you are regularly exercising.

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