Marc Mitchell - researches exercise as medicine and says “NOW IS NOT THE TIME TO BE STILL”

Dr. Marc Mitchell researches the subject of exercise as medicine. In his role as Assistant Professor at Western University, Ontario, Marc specializes in devising effective ways to encourage people to engage in physical activity. Despite his high-performing sporting past as a professional footballer in the CFL, Marc is more interested in everyday fitness and helping people build healthy, realistic, and sustainable exercise habits. Today, we dive into the psychology behind building routines and discuss the benefits of regular exercise.

In this episode, you’ll hear from Marc Mitchell on:

- The Caterpillar app. Marc talks about the app he and his team at Western University have recently been working on and describes how the program uses behavioral science to help people lose weight, live more active lifestyles, and create healthy habits that stick.

- The superhero of exercise. Marc lists the many benefits of walking, including improving mood and preventing or alleviating chronic health conditions like diabetes and arthritis. He also touches on the mental health benefits of exercising outside.

- The exercise prescription triangle. We learn about the importance of establishing an exercise routine, then gradually increasing its volume and intensity to meet the recommended guidelines of 150 minutes per week of moderate to vigorous activity.

- Nudge theory and incentive-based rewards. We discuss the natural human tendency to prioritize present benefits over future gains, and Marc points to the advantages of promoting a more active lifestyle by offering positive reinforcements and emphasizing the immediate benefits of exercise, such as enhanced mood or better sleep

- Cognitive gains. Marc refers to a study that shows that resistance training, such as lifting weights twice a week over a period of six to twelve months, can increase the size of the hippocampus and improve brain function in older adults. As an expert in human body movement, he recommends regular exercise for improved mental performance in people of all ages.