Host: Christopher L. Camp, M.D., Creator & Guide | Mayo Clinic Human Optimization Project

Guest: Edward R. Laskowski, M.D., Sports Medicine Physician | Mayo Clinic – Rochester, MN

We all know what exercise is (or at least we think we do). We are familiar with many of it’s benefits such as getting stronger, improving flexibility, and losing weight. However, there are a number of benefits that most of us may not be aware of and don’t commonly think about when it comes to exercise. These benefits are essential knowledge that can be inspiring and motivating for both the beginner just trying to get off the couch to get started and the super fit that is already committed to a fine-tuned routine. In some cases, those benefits are literately life changing. To help us understand why exercise is the best medicine everyone should be taking, our expert is internationally recognized exercise and fitness expert, Dr. Ed Laskowski.

The three big questions we are going to answer with Dr. Laskowski are:

1. How do you define “exercise”, and what types of activities count?
2. What are the “surprise” benefits of exercise that most folks don’t realize?
3. What changes do I need to make in my life in order to start reaping these benefits?

How to start a Mayo Clinic Human Optimization Project “Pod-Club”:
Step 1: Find 2-30 friends who want to get better
Step 2: Choose your episodes (can be focused on specific themes or random)
Step 3: Listen to/watch the episodes
Step 4: Meet with your group to work through the provided discussion questions in the PDF for each episode, and feel free to add your own!
Step 5: Celebrate the fact that you are turning passive knowledge into action!

Discussion Questions for this Episode:

1. Dr. Laskowski emphasizes that «movement is medicine.» He reminds us that any physical activity, not just intense workouts, is exercise. How does this broader definition of exercise change your perception of what «counts» towards your physical activity goals? Identify 1 or 2 small, everyday movements you are currently doing, but didn’t think of as exercise. How can you  do these things more often? 
2. The podcast highlights surprising benefits of exercise, such as reducing the risk of 13 types of cancer, lowering Alzheimer’s risk by 40%, and being as effective as medication for depression. Which of these less-commonly discussed benefits feels the most motivating to you and why? Can you use this to find a “fresh” motivation to exercise? 
3. Dr. Laskowski states that the «effect size» of exercise is 800 times that of the best regenerative medicine studies. Does that messaging align with what you generally think about these new, novel, regenerative options? Or have you been encouraged to think about it differently? 
4. The discussion points out that the biggest «bang for your buck» in health benefits comes from reaching 150 minutes of moderate or 75 minutes of vigorous activity per week. If you are not currently meeting these guidelines, identify one specific barrier (e.g., time, motivation, perceived difficulty) that you plan to address this week? And by the way, you don’t have to hit these minute goals (150 or 75 min) right away. You should gradually build up to them.  
5. The podcast suggests that exercise creates a «positive synergy» across various life domains (mood, sleep, cognition, mental health, nutrition, relationships, etc). Has there been a time when increased physical activity positively impacted another area of your life? How could you use that experience for future motivation? 
6. Dr. Laskowski advises starting slow and building up, like the patient he described who started with 90 seconds of walking. If you are not currently as active as you would like to be, think about the smallest, most achievable step you could take to begin incorporating more movement into your day. How can you progress that activity? 
7. The concept of «process satisfaction» is introduced as a way to sustain long-term habits, especially when immediate physical changes are slow. What non-physical benefits of exercise (e.g., improved mood, better sleep, increased energy) could you focus on celebrating to maintain motivation? What process based benefits can you focus on (i.e. I took the stairs 7 days in a row, I did 10 body weight squats every day after lunch, etc)? 
8. The challenge encourages listeners to connect their exercise efforts to broader, long-term benefits like preventing dementia or improving relationships, rather than just weight loss or muscle gain. Take a few minutes to reframe your reason so that you can find greater joy and motivation to exercise. 

Learn more about the Human Optimization Project at: https://ce.mayo.edu/optimize
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Instagram: @MayoHumanOpProj
YouTube:  The Human Optimization Project – YouTube
Email: optimize@mayo.edu