Future Proof Yourself: The Power of 23 and a Half Hours

Blue background with a Senior man in spectacles presses hand to chest implying heart attack. Part of an article on future proofing your health

Power of 23 and a Half Hours: Transform Your Health

Just to show you that we are not the only ones banging this particular drum, I’m going to share some insights from a compelling video by Dr. Mike Evans called “23 and a Half Hours.” Dr. Evans delves into the world of preventive medicine and looks at research outside the realm of that paid for by pharmaceutical companies. He uncovers a simple yet profound intervention that can significantly impact your health.

The Key Takeaway: Exercise is Medicine

At the heart of Dr. Evans’ message is the undeniable point that the most powerful form of preventative medicine is exercise. It’s that dreaded word many people fear, however his studies primarily use walking as the main source of exercise. He emphasises that dedicating just 30 minutes to an hour of your day to physical activity can yield incredible health benefits. He’s not alone in thinking this. Physiotherapy as an industry is built upon using exercise to aid recovery, prevent reinjury and avoid surgery.

1. The Impact on Health

Dr. Evans highlights several highly evidenced and regarded studies that showcase the astounding effects of regular exercise:

Patients with knee arthritis, reduced pain and disability by 47% with just one hour of exercise based treatment three times a week.
Regular exercise reduced the risk of dementia and Alzheimer’s by approximately 50% in older individuals.
It reduced the progression to diabetes by 58% in high-risk patients.
Post-menopausal women who exercised for four hours a week had a 41% lower risk of hip fracture.
Anxiety decreased by 48% with regular exercise.
Exercise relieved depression in 30% of patients, with an increased success rate as exercise intensity increased.
Over 10,000 Harvard alumni who engaged in regular exercise had a 23% lower risk of death.

Clocks on a wall in a clock makers as part of an article on future proofing yourself by spending just 30 minutes of your day exercising.

2. The Importance of Dose

Exercise is undoubtedly the medicine, but what’s the right dose? While more activity is generally better, the optimal amount appears to be around 20-30 minutes a day. Beyond this threshold, the returns diminish. Dr. Evans suggests breaking it down into manageable chunks, like three 10-minute sessions. Remember, any activity is better than none.

3. Integrating Exercise into Daily Life

Young man with leg prosthesis walking and holding skateboard Part of an article on future proofing your health and physiotherapy to speed up recovery

Incorporating exercise into your daily routine is easier than you might think and we’ve talked about it before in our blog Future Proof Yourself: Stealing Fitness but here is a reminder:

Walking to work, even for just 10 minutes, can reduce the risk of high blood pressure.
Active commuting, taking the stairs, or walking during your lunch break all contribute to your daily activity.
Owning a dog can significantly increase your physical activity, with 67% of dog owners meeting the recommended 150 minutes of exercise per week just by walking their pets.
Finding a buddy or organizing your schedule around exercise can make it a habit.

Five Hours and Thirty Minutes

I’m going to repeat that; FIVE HOURS AND THIRTY MINUTES that’s the average time Brits and Americans watch television A DAY. Even if you are adamant that you don’t, you definitely can afford to find 30 minutes of time for exercise. The question really is can you afford not to? If it all seems too daunting talk to us and we can advise you on a gradual plan to increase your activity over a few weeks and months and support you along the way. If pain, injury or imbalance are holding you back we can help.

Hipocrates

Taking charge of your health through regular exercise, particularly walking, is not only simple but also immensely powerful. As Hippocrates wisely said, “Walking is man’s best medicine.” This is not just legend, it is well researched that ancient civilisations knew that exercise prolonged life. It’s only big pharma that would prefer it if you believed it was a magic pill.

So, here’s a question for you: Can you limit your sitting and sleeping to just 23 and a half hours a day? It may require some adjustments, but the health benefits are obviously worth it. it’s like buying stock and shares now to watch them grow for the next 30 years; the pay off will be huge. Invest in your body now so you can enjoy it in your future. Start by incorporating regular exercise into your daily routine and watch how it transforms your well-being. Your health is in your hands!

Remember, this approach is strongly supported by the world health organisation who recommend at least150 minutes of moderate exercise a week for adults. For children it’s an hour a day, if you have children why not exercise with them and future proof both of your lives? Helping children form habits now sets them up for adult hood. Don’t wait—take that first step towards a healthier you today!