You can change the trajectory of your

life by doing

every hour on the hour.

>> According to the World Health

Organization, we're getting increasingly

more sedentary. We're moving less and

less in part because of technology, but

also there was this really interesting

study done by the Cleveland Clinic. They

talk about people who are active

sedentary. And this

This felt a little bit personal, if I'm

honest. It says a major finding in 2025

found a danger of being active

sedentary, which is people who exercise

for like 30 to 60 minutes, but sit for

the remaining 10 hours a day.

If you sit for more than 10 hours a day,

your risk of cardiovascular disease

increases even if you meet weekly

exercise goals because prolonged sitting

shuts down lipoprotein lipase, an enzyme

essential for burning fat and cleaning

glucose from the blood. That's annoying

to read because I feel like that's me.

>> Unfortunately, this is the life we're

living in. We're becoming more sedentary

in our day-to-day lives. We're sitting

more. We're not going out as much. There

is younger kids on video games. They're

scrolling. They're increasing our risk

of type 2 diabetes, cardiovascular

disease. We're not getting our 10,000

steps per day.

Increasing our risk of all of these

diseases, but how can we tackle that?

Well, we can tackle that with what we

call exercise snacks. And there was this

study that was done that showed that

just doing 10 air squats every hour on

the hour.

>> Like this.

>> There you go. 10 of those. If you do 10

of those,

you can outweigh the benefits of a

30-minute power walk.

>> Every hour?

>> Yeah.

>> For how many hours?

>> Eight. This is primarily because when

you eat, you get a massive spike of

glucose. And the best way to bring that

glucose spike back down is by doing any

form of exercise. Go out, go for a fast

run, do an air squat, bring that glucose

level back to baseline.