LACK OF PHYSICAL ACTIVITY

This video examines the research and scientific information surrounding the benefits exercise can have on students' mental health. This video was made by McMaster University students Kulsum Saeed, Joel Purvis, Isfandyar Menon and Dominic Wozniak in collaboration with the McMaster Demystifying Medicine Program. Subscribe to the McMaster Demystifying Medicine YouTube channel: https://www.youtube.com/c/DemystifyingMedicine This video is provided for general and educational information only. Please consult your health care provider for Information about your health. Copyright McMaster University 2017 #DemystifyingMedicine, #MentalHealth References: Anderson, D. (2014). Finding Exercise Motivation When You're Depressed: How to Get Moving When You're Low on Energy. SparkPeople. Date accessed: October 20, 2017. Retrieved from: http://www.sparkpeople.com/resource/fitness_articles.asp?id=1808 Da Silva, M. A., Singh-Manoux, A., Brunner, E. J., Kaffashian, S., Shipley, M. J., Kivimäki, M., & Nabi, H. (2012). Bidirectional association between physical activity and symptoms of anxiety and depression: the Whitehall II study. European journal of epidemiology, 27(7), 537-546. Exercise and Depression. WebMD. Date Accessed: October 20, 2017. Retrieved from: https://www.webmd.com/depression/guide/exercise-depression#1 Physical Activity Reduces Stress. Anxiety and Depression Association of America. Date accessed: October 20, 2017. Retrieved from: https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st Raglin, J. (1991). Exercise and mental health: beneficial and detrimental effects. Current therapeutics, 32(2), 33-40. Thome, J., & Espelage, D. L. (2004). Relations among exercise, coping, disordered eating, and psychological health among college students. Eating behaviors, 5(4), 337-351. Veale, D. M. W. (1987). Exercise and mental health. Acta Psychiatrica Scandinavica, 76(2), 113-120. doi:10.1111/j.1600-0447.1987.tb02872.x

Please visit these websites to stay up to date with COVID-19: http://cdc.gov, http://who.int, https://www.canada.ca/en/public-health.html In this video I'm breaking down exactly how I would design complete at-home full body workouts to maintain or build muscle. I also give some nutritional advice for either losing fat or building muscle while training from home! I break the exercises down into 4 categories: 1. Leg Exercises 2. Push Exercises 3. Pull Exercises 4. Isolation Exercises I recommend doing 3-5 full body workouts per week, 1-2 exercises per muscle (or per "category") and 3-4 sets per exercises per bodypart. The extra rep range is not as important as simply training close to failure. High reps are effective for building and maintaining muscle IF you go close to failure. I recommend stopping 1-3 reps shy on most sets and optionally taking the last set to failure with good form. Exactly how much volume you need will depend on your advancement level, so I am keeping things very general for now. Hope this helps! Find all my exercise technique videos here: https://www.youtube.com/watch?v=vcBig73ojpE&list=PLp4G6oBUcv8yGQifkb4p_ZOoACPnYslx9 Recommended Podcasts: https://samharris.org/podcasts/190-respond-coronavirus/ https://samharris.org/podcasts/191-early-thoughts-pandemic/ ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → https://www.jeffnippard.com/programs 2. Buying my channel merch: → http://bit.ly/jeffnippardmerch 3. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ https://vitagoods.com/jefffit ‣ Use the above link to save 60% off! ------------------------------- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard SNAPCHAT ‣ http://snapchat.com/add/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher ------------------------------- SOURCES: Scientific References: https://www.ncbi.nlm.nih.gov/pubmed/31732517 https://examine.com/topics/coronavirus/ https://www.ncbi.nlm.nih.gov/pubmed/23053130 https://www.ncbi.nlm.nih.gov/pubmed/27329807 MUSIC ‣ Ryan Little - Elevated ‣ Ryan Little - Think About You ‣ https://www.youtube.com/user/TheR4C2010 Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw ------------------------------- About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). ------------------------------- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this video I'm discussing the most common myths about posture and pain and offering some more science-based solutions from expert evidence-based physical therapists. Follow Dr. Sam Spinelli: ‣ Rebab Channel: https://www.youtube.com/channel/UCkb9jgRxR2D5bc1fSDofwtA ‣ Lifting Channel: https://www.youtube.com/channel/UCAtmVKWydaRwpgZsxQw7rYg ‣ Instagram: https://www.instagram.com/dr.samspinelli/?hl=en Follow Dr. Nick Licameli ‣ Instagram: https://www.instagram.com/nicklicameli/?hl=en ------------------------------- Download my FREE Comeback Program here: https://jeffnippard.com/comeback-program/ Get my Ultimate Nutrition Guide To Body Recomposition here: https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.jeffnippard.com/programs 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10% The shirts, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: http://rise.ca/jeff 4 common myths about posture are: 1. Upright posture is good, and slouching is bad. In reality, rather than thinking about posture as good and bad, we should make an effort to vary our body positions throughout the day. 2. If you fix your posture, you will fix your pain. In reality, the link between posture and pain is not well established in the scientific literature. Resistance training, regular cardio/walking and modifying tasks with a physical therapist until pain subsides are some of the better strategies. 3. You can fix poor posture with simple 10 minute daily drills and stretches. In reality, progressive resistance training with a focus on getting stronger is more likely to improve your ability to deal with postural challenges. 4. Bad posture is always a problem worth fixing. In reality, people who worry about their posture a lot, tend to experience and catastrophize pain more than those who do not. It simply may not be a problem worth fixing for you, and that's okay. ------------------------------- Sources & Recommended Reading Link Between Posture and Pain Studies: https://pubmed.ncbi.nlm.nih.gov/33290371/ https://pubmed.ncbi.nlm.nih.gov/29306972/ https://pubmed.ncbi.nlm.nih.gov/11345632/ https://pubmed.ncbi.nlm.nih.gov/16963312/ https://www.researchgate.net/publication/221853491 https://pubmed.ncbi.nlm.nih.gov/16015238/ https://pubmed.ncbi.nlm.nih.gov/19910263/ https://pubmed.ncbi.nlm.nih.gov/27475532/ Nocebo Study: https://pubmed.ncbi.nlm.nih.gov/24780622/ Symptoms Decrease with Time Study: https://www.acpjournals.org/doi/10.7326/m18-1468 A GREAT resource on all things pain and posture: https://www.painscience.com/articles/posture.php ------------------------------- Music: Bankrupt Beats: https://www.youtube.com/watch?v=9iN7jlPJhyQ Epidemic Sound B Roll Filmed by Aous Photo: https://aousphoto.com/ https://www.instagram.com/aousphoto/?hl=en Edited by Brandon Wells Photo and me using Final Cut Pro! http://www.brandonwellsphotography.com/ ------------------------------- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard SNAPCHAT ‣ http://snapchat.com/add/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher ------------------------------- About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). ------------------------------- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.