Al Roker is using ‘exercise snacking’ to stay in top shape

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Al Roker is using ‘exercise snacking’ to stay in top shape

Al Roker has revealed that he is using the 'exercise snacking' method to stay in shape as he awaits his third knee surgery, four months after his life

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Al Roker has revealed that he is using the ‘exercise snacking’ method to stay in shape as he awaits his third knee surgery, four months after his life-threatening health scare. 

The Today host, 68, is an avid walker, but he has been relying on small bursts of exercise throughout the day to reach his fitness goals ahead of his knee replacement in late April. 

‘My knee is shot,’ he explained on Tuesday’s show. ‘I haven’t been able to do my normal walking.’

Roker told his co-host Dylan Dreyer that he has been walking on the treadmill that is in his dressing room, and he also used the NBC fitness center for the first time since the pandemic.

Al Roker has revealed that he is using the 'exercise snacking' method - short bursts of exercise throughout the day - to stay in shape as he awaits his third knee surgery

Al Roker has revealed that he is using the 'exercise snacking' method - short bursts of exercise throughout the day - to stay in shape as he awaits his third knee surgery

Al Roker has revealed that he is using the ‘exercise snacking’ method – short bursts of exercise throughout the day – to stay in shape as he awaits his third knee surgery

The Today host has been sharing photos of his daily steps on Instagram. He revealed on Tuesday that he clocked in 13,667 steps the day before, saying it was his 'best day yet'

The Today host has been sharing photos of his daily steps on Instagram. He revealed on Tuesday that he clocked in 13,667 steps the day before, saying it was his 'best day yet'

The Today host has been sharing photos of his daily steps on Instagram. He revealed on Tuesday that he clocked in 13,667 steps the day before, saying it was his 'best day yet'

The Today host has been sharing photos of his daily steps on Instagram. He revealed on Tuesday that he clocked in 13,667 steps the day before, saying it was his 'best day yet'

The Today host has been sharing photos of his daily steps on Instagram. He revealed on Tuesday that he clocked in 13,667 steps the day before, saying it was his ‘best day yet’ 

Roker (pictured in 2018) has been walking on the treadmill that is in his dressing room and during meetings. He is also using the NBC fitness center for the first time since the pandemic

Roker (pictured in 2018) has been walking on the treadmill that is in his dressing room and during meetings. He is also using the NBC fitness center for the first time since the pandemic

Roker (pictured in 2018) has been walking on the treadmill that is in his dressing room and during meetings. He is also using the NBC fitness center for the first time since the pandemic

The weatherman sneaks in movement whenever he can, and Today contributor Jill Martin noted that he even walks during meetings. 

Research has shown that exercise snacks — short spurts of movement throughout the day — can improve fitness and overall health. 

In January 2022, the Exercise and Sport Sciences Review published a study that found that performing a minute or less of vigorous exercise at intervals throughout the day is a ‘feasible, well-tolerated, and time-efficient approach to improve cardiorespiratory fitness and reduce the negative impact of sedentary behavior.’ 

The method seems to be working for Roker, who celebrated walking a whopping 13,667 steps on his ‘bum knee’ this week. 

He took to Instagram on Tuesday to post a photo of his Apple Watch to show how many steps he clocked the day before. 

‘Yesterday was the #bestdayyet when it comes to my steps on this #bumknee before my #kneereplacementsurgery in late April,’ Roker wrote in the caption. 

In 2001, Roker needed surgery on his left knee due to a lingering injury from a car accident that was exacerbated by his struggles with his weight. He spent 11 days in the hospital after

In 2001, Roker needed surgery on his left knee due to a lingering injury from a car accident that was exacerbated by his struggles with his weight. He spent 11 days in the hospital after

In 2001, Roker needed surgery on his left knee due to a lingering injury from a car accident that was exacerbated by his struggles with his weight. He spent 11 days in the hospital after 

A year after his first knee replacement and painful recovery due to complications, he underwent bariatric surgery in 2002 (pictured)

A year after his first knee replacement and painful recovery due to complications, he underwent bariatric surgery in 2002 (pictured)

A year after his first knee replacement and painful recovery due to complications, he underwent bariatric surgery in 2002 (pictured)

Roker had his right knee replaced in 2016 and chronicled his first steps (pictured) for the Today show during his recovery

Roker had his right knee replaced in 2016 and chronicled his first steps (pictured) for the Today show during his recovery

Roker had his right knee replaced in 2016 and chronicled his first steps (pictured) for the Today show during his recovery 

Roker has been candid about his weight loss over the years, and he celebrated the 20-year anniversary of his gastric bypass surgery on March 15, 2022

Roker has been candid about his weight loss over the years, and he celebrated the 20-year anniversary of his gastric bypass surgery on March 15, 2022

Roker has been candid about his weight loss over the years, and he celebrated the 20-year anniversary of his gastric bypass surgery on March 15, 2022 

The weatherman also thanked the Start Today ‘family’ who patriciate in the show’s 30-day walking challenges for their support. 

Last week, he shared on Instagram that he was happy to be walking over 10,000 steps again as he faces his third knee surgery in two decades. 

WHAT IS AN EXERCISE SNACK? 

Exercise snacks are short spurts of movement throughout the day that can improve fitness and overall health.

In January 2022, the Exercise and Sport Sciences Review published a study that found that performing a minute or less of vigorous exercise at intervals throughout the day is a ‘feasible, well-tolerated, and time-efficient approach to improve cardiorespiratory fitness and reduce the negative impact of sedentary behavior.’ 

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‘Before my left knee went south, a 10k+ step day was no big deal. Today was the first day, I felt good walking this much,’ he explained after hitting 11,184 steps. ‘But the knee replacement of this 22-year-old knee replacement is just around the corner.’

In 2001, Roker needed surgery on his left knee due to a lingering injury from a car accident that was exacerbated by his struggles with his weight. 

‘Due to complications, I was in the hospital for 11 days,’ he told Today. ‘And after some tough rehabilitation, back on the air after a month.’

A year later, he underwent gastric bypass surgery after promising his dying father, Albert Lincoln Roker Sr., he’d lose weight.

He also had his right knee replaced in 2016, his hip replaced in 2019, and shoulder surgery in 2021, among other procedures. 

On March 15, 2022, Roker marked the 20-year anniversary of his gastric bypass surgery, saying he will ‘never forget’ how far he has come since losing more than 100 pounds. 

He marked the occasion on Instagram by sharing photos of himself with his old jeans to show how he was half the size he was two decades ago.  

‘Hard to believe it was 20 years ago today, I wore these size 54 Levi jeans to my #gastricbypass at 340 lbs and here I am today,’ he wrote in the caption. 

‘It’s still a struggle but I’m never going back,’ he added. ‘I have setbacks and struggle every day, but I never forget how far I’ve come.’  

Roker suffered from blood clots and internal bleeding late last year

Roker suffered from blood clots and internal bleeding late last year

Roker suffered from blood clots and internal bleeding late last year 

He endured two hospital stays and a seven-hour surgery to treat his life-threatening health issues

He endured two hospital stays and a seven-hour surgery to treat his life-threatening health issues

He endured two hospital stays and a seven-hour surgery to treat his life-threatening health issues

He endured two hospital stays and a seven-hour surgery to treat his life-threatening health issues

He endured two hospital stays and a seven-hour surgery to treat his life-threatening health issues

Roker (pictured with his wife) made his triumphant return to the Today show on January 6 following his two-month medical leave

Roker (pictured with his wife) made his triumphant return to the Today show on January 6 following his two-month medical leave

Roker (pictured with his wife) made his triumphant return to the Today show on January 6 following his two-month medical leave

He also shared footage of himself trying on his old Levis, which slid up easily without being unbuttoned. The jeans were so big on him that it looked like they could fit another person. 

Roker has continued to keep the weight off with regular exercise, including power walking, and healthy low-carb meals. 

Last June, he shared that he had lost about 45 pounds by combining a daily walking routine with a low-carb diet. 

‘Exercise, and not extreme exercise — we’re doing that 30-day walking challenge — that improves, I think, your mental health,’ he said on the show.  

Roker faced a life-threatening health scare late last year after suffering from blood clots and internal bleeding.  

He underwent a nearly seven-hour emergency surgery to treat two bleeding ulcers. Doctors had to resection his colon, remove his gallbladder, and fix a tear in his duodenum, the first part of the small intestine that connects to the stomach.  

Roker made his triumphant return to the Today show on January 6 following his two-month medical leave, which included a total of four weeks in the hospital. 

‘My doctor said the physical condition I was in because of the walking — because of the cardio — that probably helped save my life,’ he explained. 

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