23 and 1/2 hours: What is the single best thing we can do for our health?

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A Doctor-Professor answers the old question "What is the single best thing we can do for our health" in a completely new way. Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael's Hospital.
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Conceived, written, and presented by Dr. Mike Evans
Illustrated by Liisa Sorsa
Produced, directed, and filmed by Nick De Pencier
Picture and sound edit by David Schmidt
Gaffer, Martin Wojtunik
Whiteboard construction by James Vanderkleyn
Production assistant, Chris Niesing
©2011 Michael Evans and Mercury Films Inc.

[@bobbyorrrr]

What a line. "Can you limit your sitting and sleeping to less than 23 1/2 hours a day" Amazing to think that this is true for most people

[@PlantedBrands]

I like the way you said 23 and a half hours of sitting. Instead of walk 30 minutes a day, makes that 1 hour walk seem like a breeze

[@juliehedberg3293]

Thanks OITNB :) I had to know what our friend Pipes was talking about.

[@DalisDeLeon]

Julie Hedberg Ditto here...

[@EmilieDardenne]

Oh my goodness. This really frightened me. I spend hours in front of my laptop. I always mean to go walking and I am never motivated to go. I am overweight. I have hypertension and high cholesterol both kept in check with medication. OK I am inspired now. I want to be around for many more years.

[@DocMikeEvans]

For those who dont understand the Orange is the New Black reference here- in episode 7 of the new Netflix blockbuster series- 23 and 1/2 hours is featured. I wont be a spoiler... but it is way cool. Chapman is the lead protagonist (and a fan of our wee movie)....

[@daftquo420]

This video has changed my life. Today is my 38th day in a row of exercising at least 30 minutes a day, which is about 37 more than I ever did before. I feel much more energetic and my other health issues have seen a noticeable improvement. Thank you so much Doctor Evans.

[@kgoodlad1314]

Sitting is the NEW Smoking .... I like it!

[@whomsttheheck8833]

' Get off the couch and off your computers' people comment as they sit on their couch and are on their computers.

[@earthcrystal19]

Dr. Evans, I need to say thank you...I watched this for the first time last February and it CHANGED MY LIFE. A sedentary 55 yr old woman, borderline obese, just diagnosed with diabetes, even though I'd quit smoking, I was not a healthy person. But since I said "yes" to the question posed @ the end of the video, everything has improved. I walk between 2-5 miles 5 days a week, have lost 30 lbs, done 2 5ks and a 10k, and all of my health stats have improved. I can't thank you enough...

[@ihuomachukwualfred-igbokwe8645]

Orange is the New Black brought me here!

[@Doctorchris100]

YOO, ME TOOO!!!

[@holden5891]

Woop Woop!

[@christinawesley8864]

How ?

[@ihuomachukwualfred-igbokwe8645]

christina wesley Piper was talking about this video with Mr. Healey, her prison counselor

[@mbrown1219]

This is very affirming. My husband and I started walking about 15 years ago. We walk almost every day for 30 minutes to an hour. We live in Minnesota, so some people think we are a little nuts, but we find walking in the winter very invigorating and use Get a Grip's to prevent falls. If we dress properly we are never cold. I am now 56 and my husband is 61. We are on no medications. If we need medical treatment we first try less invasive alternative medicine. Great video!

[@WorldParties]

I gave up my automobile just over one year ago and walking has become a necessity which has developed into a joyful activity!

[@JustAnotherProdigy]

If all my lectures were like this I would never miss a thing. Great video!

[@neozanmato]

Lissa Sorsa, thank you for making this important information not boring. :)

[@GirlsLiftToo]

Orange is the new black brought me here.......lol

[@liannarevilla9505]

This video was a real eye-opener and a motivator for me to exercise more.

[@trumanhw]

I cannot praise you and your staff's production enough.Concision and clarity squared. Massive gratitude to your team. Love the art/direction. SUBSCRIBED!! :)

[@zaynebooker11]

Who came here from Orange is the new black

[@PrimeofLifeFitness]

Thank you so much for this simple yet powerful introduction to the benefits of physical activity. I'll be sharing it widely!

[@ugottafriend4life]

Outstanding! As an artist, I can definitely appreciate the work that went into this. I'll be sharing with my class!

[@DerekMahar]

I'm highly impressed with the message and production quality!

[@13tmj]

absolutely inspiring. thank you. I loved all the references back to the studies done. I loved the way it has been presented with the sketches and the white board. this needs to be shown to as many people as possible. I am going to make it my priority to be active 30 mins a day. I will sit down and make a plan to make this happen, better than any pill and it is free. thank you again.

[@babygirlbeth13]

This is a wonderful illustration! What a great perspective to put it in! Thank you!

[@abhianc]

Amazing Presentation Style and a Wonderful Message!! Thank you for putting it across!!

[@RamonaMcKean]

Excellent and makes good sense. Affordable too!

[@kymo1966]

My doctor put me onto this video. Makes soooo much sense. Will put these suggestions into practice and I'm positive my health will be better. Thanks Dr Evans, you're a legend.

[@jockdoc2007]

This is the single best presentation on "Exercise as Medicine" I have ever seen in my 30 years in the field and even compared to hour or 2 hours presentations. Bravo on getting the message across so plainly and clearly! ACE Ex. Physiologist

[@ncaldonfitness]

I could not agree more! It is great to have the facts behind what we really all know. This is exactly why I do what I do. Thanks so much. I will be sharing this many times.

[@AndyHeppelle]

This simple, elegant, brilliance and effectiveness of this 9 minutes of information ROCKS

[@PeterGoral]

This is a great little video worth watching by everyone who cares about their health. Nice share Andy Heppelle

[@OfficialBarstarzz]

GREAT VIDEO!!!!!! SHARED IT EVERYWHERE

[@DoanYuSi]

Wonderful, simple presentation that is jam packed with the best prescription for living well, living long and living the way we should! Thanks Dr. Evans! Thanks to the production crew for a wonderful little video!

[@domtrujillo2735]

This changed my perspective on things and how beneficial moving really is.

[@ghostrid3]

Just saw this on Netflix OitnB, thank you!

[@dankw2005]

Awesome video!!!!!! "I'd do anything to lose weight, except eat healthy and exercise regularly"

[@splitopennmelt]

The way this video was designed was incredible...well done!

[@walkingforgoodhealth4493]

Always love the whiteboard type videos, always a clever way to share a point across

[@edes1969]

Wonderfully presented! I currently live in Okinawa, Japan, and I exercise regularly and eat well. The diet here is fantastic, and people of all ages walk and jog here every night- I have never seen anything like it! It's so refreshing to hear this information from a Western medical professional. As a culture, we owe it to ourselves to reduce and reverse disease and disorders we have acquired through bad habit, so we can focus on treating those that cannot be reversed and must be "cured."

[@sajidullah]

Thanks Mike..Trouble is , we dont live in jungles anymore ...forget the couch and TV ...many of our jobs promote sedentary lifestyle...we just have to take an hour out everyday and walk, swim, bike and run. I am 62 and I swim every summer in our community pool ..Thanks Mike

[@sandy302108]

This is so simple concept but we miss it and regret it when it is too late. Good work with graphics. Truly motivating !

[@solverp]

Genius. Simple yet profound - the facts speak for themselves. Thanks Dr. Evans!

[@bonniebaby2]

Wow. I'm 12 years old and this video inspired me so much to become more healthy and to get more active for my own sake. I understood this video even though there where a few big words but the drawings really helped. I'm going to wake up tomorrow and start a new fresh. More exercise from joe on and less tv! Thank you so much:)

[@jarrettng8544]

I love this video. I am studying Exercise and Disease Prevention and my Prof recommended watching this video in the first lecture. Such a good video.

[@maciejzuk7756]

Jarrett NG It seems Orange Is The New Black *didn't* bring you here :D

[@mastinumber1]

illustrator has done a commendable job too!!

[@MFizz01]

Love this info, and it is so true! I've always loved walking anyways...but now I've been walking even more after reading/viewing this video...thank you so much! Gonna share this one on my Facebook!!!

[@almullsa]

Orange is the new black.

[@ChrisVarga]

I have always felt there is great value in regular exercise. I have been very physically active all my life. But, I expected your message to be that stress reduction was the key! I have been practising meditation for little over a year now and have been amazed at how much it has improved my sense of well being and my quality of life. I believe that with out resolving ones stress, many will have difficulty sustaining healthy habits Having a peaceful life is key. We are here for a good time...

[@shakuanand]

Excellent video! I loved the illustrations! Great work, Lisa!

[@jenellefinch1932]

Awesome! Thank you for the easy to digest format to understand and share this!

[@chiarasamele1829]

Great stuff. The evidence for doing more exercise is so strong - so why don't we do more?

[@Tricia46431]

I walk an hour most days listening to my Ipod so delighted to know it has so many benefits:)

[@vanesaboch]

Excelent video!! Congrats Dr Mike!!it's so important to spread this message and you've done a wonderful job at making it very simple and easy to understand!!!

[@buscandovideo]

Beautifully done Dr. Evans. You are successful in motivating, not by being exhortative and pushy, but by being factual and respectful.

[@makerseekermom]

On the days when I do not want to exercise, I watch this again.... and then I get moving. Thank you for helping many of us to gradually change our lifestyles.

[@annaraven]

Any chance of listing the studies in the "more", so people can follow-up on the research?

[@EatPlayLoveCO]

This video had a great impact on me. Well done and thank you! I'm sharing with my world.

[@stormhill80]

What a great presentation! Thanks for once again sending the simple message that movement and what you put in your mouth is the key to physical fitness...

[@pasadenagym]

what a fascinating video! I love the doodle video it was entertaining and kept me watching! although I am a huge fan of nutrition being the key to a healthy lifestyle, I also agree that exercise is equally key :)

[@VeganOstomy]

Glad to have a standing desk =)

[@roninblax]

Saw this video today in my hospital orientation. Great job.

[@nubbsy6]

I love videos like this. It really helps people with ADHD (me) pay attention. Really informative and creative. Thanks for the info Doc

[@DalisDeLeon]

#oitnb brought me here... Chapman was right... I wanna try this...

[@wirosableng6224]

Walking is the best exercise... no doubt about it

[@Wicked583]

This is a great video and I intend to forward this link to a lot of people. Thanks so much for putting this together!

[@wnnieman]

Heard about this on the CBC radio and I decided to look it up. Very glad that I did! Terrific video! I'll pass the link on to others.

[@efit30]

Thanks Doc mike! Great explanation. Love the channel.

[@juliecooly3]

"Orange is the New Black" brought me here!! Hahaha

[@KristoferYoung]

Thank you Dr. Evans! Entertaining, simple, rational and no money trail to follow! Dr. Young

[@umedavk2011]

Excellent presentation - and I speak as a teacher. Thank you Dr. Evans for a most important message !

[@campcawaii16]

watching this AFTER i've already exercised for an hour ^^

[@vidtuber156]

anyone else here from OITNB?

[@kangelface1995]

I think I can definitely limit by sitting and being sedentary to 23 and 1/2 hours a day! Thank you for all of this useful information, Dr. Evans!

[@samguestshouse]

This is the coolest presentation I'd ever seen. Great !

[@BlueBoy0]

He says to exercise 30 minutes a day. There, I just saved you ten minutes.

[@tjsabigan7260]

This is really interesting :3

[@jamesrichardthompson]

Hello Dr. Evans. Thanks for the great video! I am a personal trainer, and it is so frustrating when I see people every day who need "the medicine" the most and find they are the least likely to begin taking it. I hope many of those will see this and that it will be extra push that will help them get off the fence.

[@mmkshopaholic]

Wow! The illistrations really kept my attention during the informative lecture. Very inspirational for me. It seems so simple and basic. I can do that. Thank you!

[@michael55671]

lol piper from orange is the new black mentioned this video!

[@gabriellebuskulic8003]

I found this video very helpful, in the sense that I can use a thirty minute per day exercise regimen to combat any illnesses that I have now. It is also a good way to prevent early death. I have a dog, whom I walk every day in the cooler months of South Texas, but when it is hot, like it is now, I slack. But there are many solutions, some of which are mentioned in this wonderful video. I personally park in a farther parking spot most times so I can get some extra walking in their. Thank you for posting.

[@captquest1]

That was excellent. My daughter and I have been working out several months now, and along with changing how we eat it's made a great difference. I can't imagine going back to our careless ways.

[@KenDrPH]

One of the most brilliant and narrowly focused presentations I've seen. Bravo, Dr. Mike! Most importantly, the research and evidence was done to support the presentation in a wonderfully appealing way...thank you

[@Trygar1987]

Chapmen sent me here.

[@DocMikeEvans]

You're welcome to embed the video on your site directly from KZbin

[@bondagelover7600]

I know a lot of people make this complicated,and I appreciate your making health a relatively simple concept... and it is, just getting up and working out on a regular basis and eating properly. It's not complicated. Thank you for sharing your video, which breaks it down for us.

[@REMAXlorimoss]

Fantastic. Can't look away. What a great method of teaching and retaining information. I'm a Health Coach and will pass this on to my clients. Thank you!!

[@chloesankey8208]

Who else watched this cause it was mentioned in Orange is the New Black?

[@FaithWoodcraft]

Until about 2:10 I had my fingers crossed that he was going to say, "Bacon"!

[@thambi05]

Dr. Evans a BIG thank you for that simple yet powerful presentation. Free of jargons and full of common sense! Clearly you care about the health and well being of fellow human beings. God Bless you!

[@zuzunowak]

Awesome way to engage and pass your message! Thank you! I'm soooo sharing this! xxx

[@AQGOAT24]

How do you differentiate between watching too much tv and not exercising. Seems to me the problem isn't necessarily watching TV but it is that you don't exercise. What if someone followed the exercise plan and still watched a lot of TV, is there a difference there?

[@Umbrellaha]

AQGOAT24 Same question...

[@cureforherpes101]

AQGOAT24 There is no single best thing you can do for your health. Everything (diet, stress, sleep, exercise, etc.) is equally important.

[@miamore444]

orange is the new black

[@NJPIRATE]

The Best informational video I have ever seen. Extremely effective in getting it's point across. Very original.

[@TigrineSL]

Excellent presentation and brilliant medium for teaching. This one video has already reached 1.5 million people - probably more than most of the published research this year.

[@jessjusto5122]

Orange is the New Black brought me here.

[@tyfoss5465]

Orange is the new black brought me here

[@claireobryan9070]

Excellent video! All healthcare providers should see this - we are asked every day "What can I do for my health", and this is clearly the simplest answer, but is so difficult to convey to patients. Thanks for summing it up at a level that EVERYONE can understand!

[@cemarjer]

I saw this video about a year ago and it totally stuck with me. I made my own video on health using the same program (or similar one) being inspired by your effective use of communication. And now your video is one of the links that pops up after mine :) I am so honoured, thanks for the inspiration!

[@GameVoice2020]

Orange is the new black

[@Shay7941]

Oitnb anyone?

[@patrol681]

What a fantastic concept, and what a fantastic video! I am a recently diagnosed type ll Diabetic. I have also learned recently of the Exercise "medicine" and have started putting it in to practice using a recumbent bike, because of joint pain. I can certainly vouch for the fact that you are telling it 'like it is' - More power to you Doctor, and anyone watching this must surely be ,motivated.

[@bungiefour4]

Thank you Shelby Rampton for sharing this with me- I enjoyed watching this AND the artistic element too! Shelby Rampton is a great nephew! :)