1
00:00:00,560 --> 00:00:03,840
Speaker 1: Oh good a gang, your bloody champs. I hope you're greats.

2
00:00:04,280 --> 00:00:09,520
Speaker 1: It's Monday. It's one fifty four in the Metropolis. It's me.

3
00:00:10,560 --> 00:00:15,840
Speaker 1: I'm just planning tonight's session with my group Monday night mentoring,

4
00:00:16,920 --> 00:00:20,840
Speaker 1: and just been writing myself some notes. I don't know

5
00:00:20,840 --> 00:00:23,319
Speaker 1: why I wrote write notes, because I've spoken about the

6
00:00:23,320 --> 00:00:25,840
Speaker 1: same thing ad nauseum for years and years. But well,

7
00:00:25,880 --> 00:00:28,040
Speaker 1: I do know, because I'm always developing, and I'm always

8
00:00:28,080 --> 00:00:32,919
Speaker 1: opening new doors and exploring new ideas and thinking about

9
00:00:34,080 --> 00:00:38,120
Speaker 1: how do I so tonight Week three is you and

10
00:00:38,120 --> 00:00:41,040
Speaker 1: your Body, And I've been thinking I should really make

11
00:00:41,120 --> 00:00:44,200
Speaker 1: week three week three and week four because it's such

12
00:00:44,240 --> 00:00:49,320
Speaker 1: a big area and trying to do justice to such

13
00:00:49,360 --> 00:00:54,280
Speaker 1: a huge component of the physical experience, the human experience,

14
00:00:55,600 --> 00:00:57,520
Speaker 1: you know. And by you and your body, we mean

15
00:00:57,800 --> 00:01:01,680
Speaker 1: everything you know like straight length and posture and immune

16
00:01:01,720 --> 00:01:06,039
Speaker 1: system and nervous system and you know, skeleton and bone

17
00:01:06,080 --> 00:01:10,680
Speaker 1: density and function and health and clinical issues like the

18
00:01:10,720 --> 00:01:15,320
Speaker 1: whole kind of shooting match and sleep and bio feedback

19
00:01:15,920 --> 00:01:21,400
Speaker 1: and how your social life affects your body and movement

20
00:01:21,520 --> 00:01:23,679
Speaker 1: in general and all that kind of stuff. But anyway,

21
00:01:24,120 --> 00:01:26,720
Speaker 1: enough about the promo for the bloody, which it wasn't

22
00:01:26,760 --> 00:01:29,000
Speaker 1: meant to be, but it sounded like I didn't it

23
00:01:29,680 --> 00:01:34,600
Speaker 1: for the mental ship. But so I've been I've been

24
00:01:34,640 --> 00:01:37,880
Speaker 1: going down a rabbit hole of the impact of sitting.

25
00:01:39,360 --> 00:01:43,679
Speaker 1: Sitting as much as we sit now, it's hard to

26
00:01:43,680 --> 00:01:50,000
Speaker 1: get really accurate data on sitting and the impact of

27
00:01:50,040 --> 00:01:55,640
Speaker 1: sitting physiological, psychological, practical impact of being on your ass

28
00:01:55,640 --> 00:01:57,600
Speaker 1: for a long time. And so what I'm about to

29
00:01:57,640 --> 00:02:02,240
Speaker 1: share with you, it's not bro science. Some of it

30
00:02:02,280 --> 00:02:05,400
Speaker 1: is actual science. Like there's a study here that I've

31
00:02:05,400 --> 00:02:09,160
Speaker 1: looked at which is kind of a systematic review or

32
00:02:09,400 --> 00:02:14,960
Speaker 1: a meta analysis of thirteen studies involving over a million participants,

33
00:02:16,000 --> 00:02:18,240
Speaker 1: so that that's quite big. But then there's also just

34
00:02:18,320 --> 00:02:21,720
Speaker 1: the incidental kind of observations that I've made over the

35
00:02:21,800 --> 00:02:24,040
Speaker 1: years with the people that I've worked with. But there

36
00:02:24,120 --> 00:02:28,600
Speaker 1: is quite a bit of research and investigation and science

37
00:02:28,639 --> 00:02:34,080
Speaker 1: available to us now about the impact of I guess,

38
00:02:34,160 --> 00:02:37,960
Speaker 1: broadly speaking, just being still and not moving much. And

39
00:02:38,000 --> 00:02:41,880
Speaker 1: one of the byproducts of living in a time when

40
00:02:42,000 --> 00:02:48,560
Speaker 1: there has been so much you know, innovation and technology

41
00:02:48,720 --> 00:02:54,000
Speaker 1: and automation is that we are now way, way, way

42
00:02:54,000 --> 00:02:59,680
Speaker 1: more sedentary than we were you know, back in for example,

43
00:02:59,680 --> 00:03:03,280
Speaker 1: the nine and fifties, you know, three quarters of a century.

44
00:03:03,360 --> 00:03:05,520
Speaker 1: Fuck three quarters of a century ago, and think about that.

45
00:03:06,280 --> 00:03:09,720
Speaker 1: What about this that since nineteen fifty this is the US,

46
00:03:09,800 --> 00:03:12,160
Speaker 1: but I would guess, or this is US data, but

47
00:03:12,200 --> 00:03:16,400
Speaker 1: I would guess we would be similar. So since the

48
00:03:16,520 --> 00:03:20,200
Speaker 1: nine end fifties, sorry, nineteen to fifty cententary jobs in

49
00:03:20,240 --> 00:03:25,160
Speaker 1: the US have increased by eighty three percent, meaning people

50
00:03:25,200 --> 00:03:28,720
Speaker 1: have moved from jobs which were essentially physically active or

51
00:03:28,760 --> 00:03:33,359
Speaker 1: occupations that saw them moving a lot, to people who

52
00:03:33,400 --> 00:03:36,600
Speaker 1: do jobs sitting at a desk, sitting in a chair.

53
00:03:37,760 --> 00:03:40,480
Speaker 1: And so we are truly where the sit down generation.

54
00:03:40,600 --> 00:03:44,839
Speaker 1: And not only is there a physiological cost, but there's

55
00:03:44,840 --> 00:03:48,880
Speaker 1: a psychological cost. There's a sociological cost. There's an emotional cost,

56
00:03:49,280 --> 00:03:51,880
Speaker 1: like sitting on your ass for extended periods of time,

57
00:03:52,080 --> 00:03:56,520
Speaker 1: says the man who is currently sitting on his ass.

58
00:03:57,360 --> 00:03:59,160
Speaker 1: Ain't great for you. And we know this, But I

59
00:03:59,240 --> 00:04:01,200
Speaker 1: just want to unpack some of the some of the

60
00:04:01,200 --> 00:04:03,120
Speaker 1: info and some of the data and talk about what

61
00:04:03,160 --> 00:04:05,440
Speaker 1: we can do and how we can move the needle

62
00:04:05,480 --> 00:04:11,440
Speaker 1: a little bit. Because the average, the average Aussie, I'm

63
00:04:11,480 --> 00:04:14,320
Speaker 1: not the data. I found was like a decade old.

64
00:04:14,360 --> 00:04:17,720
Speaker 1: But it seems that the average Aussie spends somewhere between

65
00:04:18,400 --> 00:04:22,400
Speaker 1: seven and ten hours a day sitting. Now I reckon, well,

66
00:04:22,440 --> 00:04:24,400
Speaker 1: that might be right, because I guess there are people

67
00:04:24,400 --> 00:04:26,040
Speaker 1: that are a lot more mobile and a lot more

68
00:04:26,040 --> 00:04:27,880
Speaker 1: active in other people that are a lot less than

69
00:04:27,880 --> 00:04:32,320
Speaker 1: if we even it out. But interestingly, the average American

70
00:04:32,400 --> 00:04:35,839
Speaker 1: sits for nine point five hours per day, or the

71
00:04:36,080 --> 00:04:39,440
Speaker 1: yeah spends nine point five hours sitting, which kind of

72
00:04:40,360 --> 00:04:43,600
Speaker 1: I thought that was quite a bit. And then you

73
00:04:43,640 --> 00:04:48,000
Speaker 1: think about so I'll mate sits for nine and a

74
00:04:48,040 --> 00:04:52,640
Speaker 1: half hours, and then he or she sleeps for let's

75
00:04:52,640 --> 00:04:55,040
Speaker 1: say eight hours, or they're in bed for eight hours

76
00:04:55,160 --> 00:04:57,960
Speaker 1: or whatever. So that's seventeen and a half hours out

77
00:04:57,960 --> 00:05:01,760
Speaker 1: of twenty four. That's about you know, let's round it

78
00:05:01,839 --> 00:05:03,920
Speaker 1: up to eighteen eighteen out of twenty four, or seventy

79
00:05:03,920 --> 00:05:06,720
Speaker 1: five percent exactly. We're talking about seventy five percent of

80
00:05:06,760 --> 00:05:11,800
Speaker 1: the average American's life spent lying or sitting, which is

81
00:05:12,000 --> 00:05:15,919
Speaker 1: inconsistent with health and wellness and movement and resilience and

82
00:05:15,960 --> 00:05:19,200
Speaker 1: all of that, isn't it. So this is not a judgment,

83
00:05:19,240 --> 00:05:22,240
Speaker 1: This is just let's just talk about this is really

84
00:05:22,800 --> 00:05:28,599
Speaker 1: about about awareness, I guess, and so many people think

85
00:05:28,720 --> 00:05:33,280
Speaker 1: of excessive sitting, which we do as the new smoking.

86
00:05:35,160 --> 00:05:39,520
Speaker 1: And there was a study done which I alluded to before,

87
00:05:39,520 --> 00:05:42,719
Speaker 1: which involved over a million people in that study, and

88
00:05:42,800 --> 00:05:44,800
Speaker 1: it found that people who sit for more than eight

89
00:05:44,800 --> 00:05:46,680
Speaker 1: hours a day, which I reckoni is a lot of us,

90
00:05:48,200 --> 00:05:52,320
Speaker 1: have a risk of dying increased risk of dying compared

91
00:05:52,960 --> 00:05:57,360
Speaker 1: comparable to those people who smoke. So, you know, analogous

92
00:05:57,400 --> 00:06:01,400
Speaker 1: to smoking, the risks, And of course there's a bunch

93
00:06:01,400 --> 00:06:04,000
Speaker 1: of variables around that, and that makes a great headline

94
00:06:04,040 --> 00:06:06,640
Speaker 1: and all of that, but the bottom line is that

95
00:06:07,279 --> 00:06:09,159
Speaker 1: you know, we think about so what are some of

96
00:06:09,160 --> 00:06:13,279
Speaker 1: the potential dangers of excessive sitting. I've got a bunch

97
00:06:13,279 --> 00:06:15,640
Speaker 1: here I want to share with you, so metabolic dysfunction.

98
00:06:15,839 --> 00:06:20,600
Speaker 1: So when I talk about excessive sitting, there's no absolute,

99
00:06:20,920 --> 00:06:24,200
Speaker 1: scientifically defined parameter around that. Oh, if you sit for

100
00:06:24,240 --> 00:06:28,040
Speaker 1: more than this, that's excessive. And there are other variables

101
00:06:28,120 --> 00:06:29,760
Speaker 1: like do you go to the gym? Do you do

102
00:06:30,120 --> 00:06:31,840
Speaker 1: like you might sit for eight hours a day, but

103
00:06:31,880 --> 00:06:33,760
Speaker 1: you also walk for three hours a day, Well that's

104
00:06:33,760 --> 00:06:36,040
Speaker 1: probably going to offset the eighth, isn't it. Or you

105
00:06:36,120 --> 00:06:40,000
Speaker 1: might sit for eight hours a day, but every every

106
00:06:40,080 --> 00:06:42,200
Speaker 1: hour on the hour, you get up and do five

107
00:06:42,279 --> 00:06:44,719
Speaker 1: minutes of movements. So in that eight hours of sitting,

108
00:06:44,760 --> 00:06:48,760
Speaker 1: you've done forty minutes of moving and you know, so

109
00:06:48,839 --> 00:06:51,839
Speaker 1: that's going to offset that somewhat as well. But so

110
00:06:51,960 --> 00:06:56,920
Speaker 1: let's just look at some of the physiological consequences or

111
00:06:56,960 --> 00:06:59,800
Speaker 1: potential consequences of having your ass on a seat for

112
00:06:59,839 --> 00:07:04,720
Speaker 1: an extended period of time. And so number one is

113
00:07:04,800 --> 00:07:11,520
Speaker 1: metabolic dysfunction. So blood sugar, insulin, and fat metabolism or

114
00:07:11,520 --> 00:07:15,239
Speaker 1: burning fat are impaired when we sit for long periods

115
00:07:15,240 --> 00:07:20,120
Speaker 1: of time, So blood sugar goes up, We're more predisposed

116
00:07:20,320 --> 00:07:25,400
Speaker 1: to have a slower metabol metabolism, put your teeth in harps,

117
00:07:26,040 --> 00:07:30,679
Speaker 1: go back to speech therapy, and more likely to gain fat.

118
00:07:30,720 --> 00:07:34,200
Speaker 1: Of course, and of course sitting versus standing where we're

119
00:07:34,240 --> 00:07:38,880
Speaker 1: expending less energy. Standing versus walking, we're expending less energy

120
00:07:38,880 --> 00:07:41,520
Speaker 1: and so on. So it has an impact on our

121
00:07:41,720 --> 00:07:46,040
Speaker 1: metabolism and also on our endocrime system. What's happening with

122
00:07:46,080 --> 00:07:49,320
Speaker 1: our hormones. Number two on the list is that people

123
00:07:49,320 --> 00:07:53,480
Speaker 1: who excessively have compared to people who don't, have an

124
00:07:53,520 --> 00:07:59,600
Speaker 1: increased risk of heart disease type DO, diabetes, obesity, stroke,

125
00:08:00,200 --> 00:08:04,960
Speaker 1: and also certain cancers, which is pretty fucking terrifying. Number

126
00:08:04,960 --> 00:08:08,320
Speaker 1: three on the list is a muscle atrophy or muscle wasting,

127
00:08:09,320 --> 00:08:13,680
Speaker 1: especially through the bum glutes, hip flexes. Those are the

128
00:08:13,760 --> 00:08:18,600
Speaker 1: muscles at the front hamstrings. So everything really, I mean everything,

129
00:08:19,440 --> 00:08:23,280
Speaker 1: like everything your core and just think about if you're sitting,

130
00:08:23,360 --> 00:08:26,160
Speaker 1: and also think about this like posture. Think about what's

131
00:08:26,200 --> 00:08:30,720
Speaker 1: happening posturally with people when you sit as I'm doing now,

132
00:08:30,760 --> 00:08:33,160
Speaker 1: like I'm adjusting my posture right now, so I'm sitting

133
00:08:33,240 --> 00:08:36,559
Speaker 1: up straight like a bloody tree. If you think about

134
00:08:36,600 --> 00:08:39,800
Speaker 1: sitting at a desk all day and you're looking at

135
00:08:39,840 --> 00:08:43,280
Speaker 1: a computer and you are working over the top of

136
00:08:43,320 --> 00:08:49,520
Speaker 1: a keyboard, then unless you're a complete kind of weirdo,

137
00:08:49,559 --> 00:08:53,600
Speaker 1: you're probably who's sitting like bolt upright like a robot,

138
00:08:53,679 --> 00:08:57,160
Speaker 1: which none of us do. Then you're probably sitting with

139
00:08:57,360 --> 00:09:01,160
Speaker 1: your shoulders forward of your hips rather than over your

140
00:09:01,200 --> 00:09:04,640
Speaker 1: hips in alignment, and you're probably sitting with your head

141
00:09:04,720 --> 00:09:06,520
Speaker 1: at least, if not all the time, at least part

142
00:09:06,559 --> 00:09:09,120
Speaker 1: of the time, with your head forward of your shoulders,

143
00:09:09,160 --> 00:09:11,640
Speaker 1: so you've got your hips in the chair. Then you've

144
00:09:11,640 --> 00:09:13,640
Speaker 1: got your shoulders forward of your hips, then you've got

145
00:09:13,640 --> 00:09:17,480
Speaker 1: your head forward of your shoulders, and you've probably got

146
00:09:17,480 --> 00:09:20,960
Speaker 1: your forearms up on the desk part of the day,

147
00:09:21,800 --> 00:09:26,520
Speaker 1: which means you are probably sitting in a chifotic kind

148
00:09:26,520 --> 00:09:28,599
Speaker 1: of posture, which means kind of a little bit of

149
00:09:28,600 --> 00:09:31,360
Speaker 1: a hunchy back, shoulders sitting forward and rolled a little bit,

150
00:09:32,040 --> 00:09:36,200
Speaker 1: and you're probably predisposing well, you're definitely, if that's the case,

151
00:09:36,240 --> 00:09:41,680
Speaker 1: predisposing yourself to neck issues, shoulder problems, headaches, and a

152
00:09:41,760 --> 00:09:44,960
Speaker 1: bunch of a bunch of other really unpleasant things. And

153
00:09:45,040 --> 00:09:50,520
Speaker 1: so our body just wasn't built to sit. Of course

154
00:09:50,559 --> 00:09:53,560
Speaker 1: we can sit, but it wasn't like this is not

155
00:09:53,760 --> 00:09:57,320
Speaker 1: how we work optimally. Number four on my list is

156
00:09:57,520 --> 00:10:01,880
Speaker 1: poor circulation, so which can to swollen legs, varicos vein,

157
00:10:02,920 --> 00:10:06,160
Speaker 1: and even DVTs in extreme cases. Number five on my

158
00:10:06,280 --> 00:10:10,560
Speaker 1: list is mental fog, potentially because we've got reduced blood

159
00:10:10,559 --> 00:10:13,960
Speaker 1: flow because we're not moving, we're sitting still, our hearts

160
00:10:14,000 --> 00:10:17,640
Speaker 1: beating slower where we don't have that same level of

161
00:10:17,640 --> 00:10:21,280
Speaker 1: blood throat blood flow around our body. So we've got

162
00:10:21,320 --> 00:10:26,079
Speaker 1: reduced cognitive performance at tension and memory. In other words,

163
00:10:26,400 --> 00:10:32,800
Speaker 1: sitting consistently means our brain works less efficiently and less effectively,

164
00:10:33,160 --> 00:10:37,760
Speaker 1: so there's cognitive impairment. So just standing, of course, we're

165
00:10:37,760 --> 00:10:40,600
Speaker 1: going to talk about some options and solutions and some

166
00:10:40,640 --> 00:10:43,840
Speaker 1: potential strategies in a moment, but let's just continue with

167
00:10:44,000 --> 00:10:47,800
Speaker 1: the potential dangers. My second last one is mood and

168
00:10:47,840 --> 00:10:51,360
Speaker 1: mental health. So there's a real strong correlation between sedatory

169
00:10:51,400 --> 00:10:55,200
Speaker 1: behavior in general, which probably sitting is at the top

170
00:10:55,240 --> 00:10:58,960
Speaker 1: of the sedentary behavior pyramid, So there's a strong correlation

171
00:10:59,080 --> 00:11:03,120
Speaker 1: between that and depression and anxiety as also, we know

172
00:11:03,200 --> 00:11:07,240
Speaker 1: there's a strong relationship between movement and exercising and walking

173
00:11:07,320 --> 00:11:12,199
Speaker 1: and even being out doors and mobility and getting your

174
00:11:12,200 --> 00:11:14,080
Speaker 1: heart rate up and getting a bit sweaty. We know

175
00:11:14,120 --> 00:11:17,920
Speaker 1: there's a correlation between that and reduced depression and greater

176
00:11:18,040 --> 00:11:21,760
Speaker 1: levels of calm and happiness and contentment and all of

177
00:11:21,800 --> 00:11:25,440
Speaker 1: those things. So there's not only a physiological component to this,

178
00:11:25,520 --> 00:11:30,360
Speaker 1: but there's also a psychological and mental health and cognitive

179
00:11:30,440 --> 00:11:35,000
Speaker 1: component as well. And I guess overall, and this is

180
00:11:35,040 --> 00:11:38,160
Speaker 1: a bit this is a bit die, but we know

181
00:11:38,320 --> 00:11:40,800
Speaker 1: that all of that can equal a shorter lifespan, and

182
00:11:40,800 --> 00:11:43,400
Speaker 1: not only a shorter lifespan, but a shorter health span,

183
00:11:44,200 --> 00:11:49,760
Speaker 1: so higher all cause mortality. Even people who exercise a bit,

184
00:11:50,280 --> 00:11:52,640
Speaker 1: Even people who exercise. We know that exercising is great,

185
00:11:52,679 --> 00:11:56,120
Speaker 1: of course, but even people who say exercise one hour

186
00:11:56,120 --> 00:12:00,319
Speaker 1: a day but still sit a lot, they are still

187
00:12:00,320 --> 00:12:03,960
Speaker 1: at a higher level of risk. Of course, sitting a

188
00:12:03,960 --> 00:12:07,280
Speaker 1: lot and not exercising is even worse. But you're not

189
00:12:07,360 --> 00:12:12,760
Speaker 1: going to offset excessive sitting and lying with sixty minutes

190
00:12:12,800 --> 00:12:15,280
Speaker 1: of something. It's certainly going to help, but it's not

191
00:12:15,320 --> 00:12:19,400
Speaker 1: going to totally undo that. I was I was talking

192
00:12:19,400 --> 00:12:21,839
Speaker 1: to a guy. It was last year. Now I was

193
00:12:21,840 --> 00:12:24,040
Speaker 1: going to say the other day. It wasn't the other day.

194
00:12:24,080 --> 00:12:26,000
Speaker 1: It was. It was last year. But I've spoken to

195
00:12:26,679 --> 00:12:31,240
Speaker 1: a lot of people in a similar boat, and we

196
00:12:31,240 --> 00:12:34,160
Speaker 1: were talking about He came to me, and we were

197
00:12:34,640 --> 00:12:38,720
Speaker 1: having a look at the overall kind of model of

198
00:12:38,800 --> 00:12:40,520
Speaker 1: living that he's in the middle of it. In other words,

199
00:12:40,559 --> 00:12:42,800
Speaker 1: we're looking at his last We're looking at work, we're

200
00:12:42,840 --> 00:12:45,960
Speaker 1: looking at food, We're looking at exercise habits or lack

201
00:12:46,000 --> 00:12:48,960
Speaker 1: of habits, as it happened to turn out, we're talking

202
00:12:48,960 --> 00:12:55,280
Speaker 1: about incidental activity, occupational activity. We're talking about smoking and

203
00:12:55,559 --> 00:12:59,760
Speaker 1: booze and a whole bunch of stuff. And I said

204
00:12:59,800 --> 00:13:03,440
Speaker 1: to you him, Okay, I want you to tell me

205
00:13:03,760 --> 00:13:06,680
Speaker 1: a typical day from when you get out of bed,

206
00:13:06,720 --> 00:13:09,880
Speaker 1: and this is a really interesting exercise for you to do.

207
00:13:10,400 --> 00:13:13,800
Speaker 1: And I've done this. I've done a version of this

208
00:13:14,120 --> 00:13:18,760
Speaker 1: hundreds of times with people where I'd say, all right,

209
00:13:18,840 --> 00:13:21,200
Speaker 1: I want you to not that often lately because I'm

210
00:13:21,240 --> 00:13:24,840
Speaker 1: not working as an excise physiologist, excise scientist, personal trainer anymore,

211
00:13:24,840 --> 00:13:26,959
Speaker 1: but over the years I did this hundreds of times

212
00:13:27,120 --> 00:13:30,960
Speaker 1: and often would get a similar outcome. So I can't remember,

213
00:13:31,160 --> 00:13:33,880
Speaker 1: I can remember the numbers, I can't remember exactly what

214
00:13:33,920 --> 00:13:36,440
Speaker 1: his day looked like, but I'm going to roughly describe

215
00:13:36,440 --> 00:13:38,640
Speaker 1: it to you. So we would get out of bed, okay,

216
00:13:38,679 --> 00:13:41,240
Speaker 1: So he's just spent eight hours in bed. He gets

217
00:13:41,280 --> 00:13:42,920
Speaker 1: out of bed, and he walks to the kitchen and

218
00:13:42,920 --> 00:13:46,400
Speaker 1: he sits and eats, and then he has a shower,

219
00:13:46,400 --> 00:13:49,079
Speaker 1: which of course he's standing, and then does a few

220
00:13:49,360 --> 00:13:51,760
Speaker 1: bits and pieces. Then not long after, he's in the

221
00:13:51,840 --> 00:13:55,520
Speaker 1: car sitting, and then he has a whatever, a thirty

222
00:13:55,720 --> 00:13:57,680
Speaker 1: forty five minute drive, and then he gets to work

223
00:13:57,720 --> 00:13:59,959
Speaker 1: and then he walks, however many steps to his desk

224
00:14:00,320 --> 00:14:03,240
Speaker 1: in his office, and then he's at work. He owns

225
00:14:03,280 --> 00:14:06,839
Speaker 1: his own business, he's in the corporate space, and then

226
00:14:06,960 --> 00:14:11,040
Speaker 1: he's sitting for eight to twelve hours. Well, no, that's

227
00:14:11,080 --> 00:14:14,640
Speaker 1: not true. He's at work for eight to twelve hours,

228
00:14:14,679 --> 00:14:19,800
Speaker 1: depending on the day. But apart from lunch where he

229
00:14:19,840 --> 00:14:22,120
Speaker 1: gets up and goes he works in a building where

230
00:14:22,120 --> 00:14:24,880
Speaker 1: there's a cafe at the bottom of the building, apart

231
00:14:24,920 --> 00:14:27,360
Speaker 1: from those steps there, And obviously then when he's doing lunch,

232
00:14:27,400 --> 00:14:29,960
Speaker 1: he's sitting anyway, it's not like he's it's not like

233
00:14:30,040 --> 00:14:34,560
Speaker 1: he's standing eating a sandwich. And then at the end

234
00:14:34,560 --> 00:14:37,800
Speaker 1: of the day, which has been mostly sitting, doesn't work

235
00:14:37,800 --> 00:14:39,520
Speaker 1: out at a gym, by the way, or didn't at

236
00:14:39,520 --> 00:14:43,000
Speaker 1: this particular stage of the conversation. Then he would get

237
00:14:43,000 --> 00:14:46,200
Speaker 1: back into his car. Then he would drive home seated.

238
00:14:46,240 --> 00:14:49,240
Speaker 1: Of course, be good ones. They bring out those new

239
00:14:49,280 --> 00:14:54,240
Speaker 1: standing cars, rn't it. And then he gets home and

240
00:14:55,360 --> 00:14:58,240
Speaker 1: didn't go for walk. Typically would not go for walk

241
00:14:58,280 --> 00:15:01,320
Speaker 1: because he was tired from work all day. And then

242
00:15:01,440 --> 00:15:03,880
Speaker 1: he would collapse on the couch because he deserved it,

243
00:15:03,920 --> 00:15:06,640
Speaker 1: because he'd worked hard. It's been a long day's kind

244
00:15:06,680 --> 00:15:11,760
Speaker 1: of toil. And then he would go sit at the table,

245
00:15:11,840 --> 00:15:15,640
Speaker 1: have dinner with the family. He might do a few things.

246
00:15:15,640 --> 00:15:17,560
Speaker 1: He might do the dishes, there might be a few.

247
00:15:17,640 --> 00:15:21,000
Speaker 1: But after that then he would go sit on the

248
00:15:21,040 --> 00:15:23,400
Speaker 1: couch or he would go sit in his home office

249
00:15:23,440 --> 00:15:25,880
Speaker 1: and do more work. But either way he would be sitting.

250
00:15:26,880 --> 00:15:28,400
Speaker 1: And then he would go to bed and be lying

251
00:15:28,440 --> 00:15:31,640
Speaker 1: for another eight hours. And that was basically his autopilot.

252
00:15:31,680 --> 00:15:38,320
Speaker 1: That was his groundhog day. And we figured out that

253
00:15:38,520 --> 00:15:43,880
Speaker 1: this dude spent about ninety minutes a day standing or walking.

254
00:15:45,320 --> 00:15:48,240
Speaker 1: So a typical day, not every day, not all the time,

255
00:15:48,280 --> 00:15:53,360
Speaker 1: but an average, especially workday for him Monday to Friday.

256
00:15:53,480 --> 00:15:56,200
Speaker 1: Also often a Saturday would be a work day as well,

257
00:15:56,240 --> 00:15:59,920
Speaker 1: because he was the boss. But at the very least

258
00:16:00,080 --> 00:16:04,640
Speaker 1: Monday to Friday he would spend somewhere in the ballpark

259
00:16:04,680 --> 00:16:06,680
Speaker 1: of twenty two to twenty two and a half hours

260
00:16:06,720 --> 00:16:11,320
Speaker 1: sitting or lyne. And I don't need to tell you

261
00:16:11,440 --> 00:16:14,720
Speaker 1: what shape he was in. Now, this is not this

262
00:16:14,800 --> 00:16:18,960
Speaker 1: is not criticism, This is awareness. Is like, well, when

263
00:16:19,000 --> 00:16:21,240
Speaker 1: you don't eat well and when you drink a fair

264
00:16:21,280 --> 00:16:24,840
Speaker 1: bit of booze. He didn't smoke, which was good, and

265
00:16:24,880 --> 00:16:26,960
Speaker 1: you have a very stressful job and By the way,

266
00:16:27,000 --> 00:16:29,880
Speaker 1: when you do really stressful work, you produce lots of

267
00:16:32,320 --> 00:16:36,040
Speaker 1: interesting hormones. Let's say that cortisol, adrenaline, nora pronefrin, which

268
00:16:36,080 --> 00:16:40,120
Speaker 1: can help you basically fuck up your endocrime system and

269
00:16:40,160 --> 00:16:44,720
Speaker 1: gain weight and also create sell your inflammation cellular say

270
00:16:44,760 --> 00:16:47,760
Speaker 1: that clearly harps inflammation, which can lead to disease, and

271
00:16:47,800 --> 00:16:50,040
Speaker 1: a whole lot of other things. Right, So there's all

272
00:16:50,080 --> 00:16:56,520
Speaker 1: of these compounding shit variables. Because although he was managing

273
00:16:56,560 --> 00:16:59,560
Speaker 1: his business, and although he was managing his money and

274
00:16:59,600 --> 00:17:02,800
Speaker 1: building brand and building career and building wealth and doing

275
00:17:02,840 --> 00:17:05,199
Speaker 1: all of these things that you're taught to do. I

276
00:17:05,200 --> 00:17:08,679
Speaker 1: feel like I'm diverting a little bit and diverging from

277
00:17:08,720 --> 00:17:12,600
Speaker 1: the sit down conversation. But nonetheless, what he wasn't doing

278
00:17:12,720 --> 00:17:17,119
Speaker 1: was he wasn't working on him. And so one of

279
00:17:17,160 --> 00:17:21,000
Speaker 1: the decisions that he and I made, prompted by me

280
00:17:21,160 --> 00:17:23,439
Speaker 1: when I said, all right, well, let's put some practical

281
00:17:23,520 --> 00:17:29,800
Speaker 1: things in place, was he decided, with my prompting that

282
00:17:29,880 --> 00:17:32,760
Speaker 1: he would do a minimum of ten thousand steps a day. Now,

283
00:17:32,800 --> 00:17:35,560
Speaker 1: depending on how fast you walk and how tall you

284
00:17:35,600 --> 00:17:38,119
Speaker 1: are in your stride length and there's a bunch of variables,

285
00:17:39,560 --> 00:17:42,919
Speaker 1: but on average, So minimum, by the way, minimum ten thousand,

286
00:17:43,440 --> 00:17:46,720
Speaker 1: that's the requirement. That's the minimum requirement. So some days

287
00:17:46,720 --> 00:17:48,800
Speaker 1: he was doing fifteen, some days he was doing ten.

288
00:17:49,840 --> 00:17:55,920
Speaker 1: And what happened with him was honestly, like, really, this

289
00:17:56,520 --> 00:17:58,560
Speaker 1: is not just a story for the show, but nothing

290
00:17:58,840 --> 00:18:02,959
Speaker 1: short of astounding, because I reckon his average steps per

291
00:18:03,000 --> 00:18:07,040
Speaker 1: day were three or less, three thousand or less, and

292
00:18:07,080 --> 00:18:09,639
Speaker 1: so he went to ten thousand plus so it was

293
00:18:09,720 --> 00:18:14,320
Speaker 1: three or four or sometimes five x. And with that

294
00:18:14,440 --> 00:18:20,480
Speaker 1: came a myriad of positive changes psychological, emotional, even behavioral

295
00:18:20,520 --> 00:18:23,760
Speaker 1: and social, but also of course physiological. So his body

296
00:18:23,800 --> 00:18:27,640
Speaker 1: got better, his brain worked better, he reduced his blood pressure,

297
00:18:27,680 --> 00:18:29,800
Speaker 1: he reduced his risk of a whole lot of stuff,

298
00:18:30,600 --> 00:18:33,399
Speaker 1: He dropped some weight, he felt better, felt better, his

299
00:18:33,520 --> 00:18:37,800
Speaker 1: back pain diminished, and so on, and so this was

300
00:18:37,840 --> 00:18:41,280
Speaker 1: through and that was really only it built from there.

301
00:18:41,280 --> 00:18:43,800
Speaker 1: But for the first three months that was all he

302
00:18:43,920 --> 00:18:47,000
Speaker 1: kind of focused on, was just moving more, was sitting less,

303
00:18:47,040 --> 00:18:54,199
Speaker 1: moving more. And so there is a real solution that

304
00:18:54,280 --> 00:18:57,200
Speaker 1: doesn't need to be complicated. You don't need a gym,

305
00:18:57,240 --> 00:18:59,840
Speaker 1: you don't need three degrees, you don't need a PhD.

306
00:19:01,640 --> 00:19:04,680
Speaker 1: But I think it's a really good thing when we

307
00:19:04,880 --> 00:19:10,879
Speaker 1: talk about health and wellness and human optimization. It's such

308
00:19:11,119 --> 00:19:16,040
Speaker 1: a simple thing. Not, by the way, simple doesn't mean

309
00:19:16,080 --> 00:19:19,919
Speaker 1: easy or painless, but it's such a simple thing. Like

310
00:19:19,960 --> 00:19:22,239
Speaker 1: it's one of those things where, oh, you don't need

311
00:19:22,280 --> 00:19:24,680
Speaker 1: to join a gym, you don't need resources, you don't

312
00:19:24,720 --> 00:19:27,480
Speaker 1: need you don't need to be trained, you don't need

313
00:19:27,560 --> 00:19:31,040
Speaker 1: to learn anything new, you don't need a fucking cheer squad.

314
00:19:31,640 --> 00:19:33,440
Speaker 1: You just need to sit less, and you need to

315
00:19:33,440 --> 00:19:36,359
Speaker 1: figure out how you're going to do that. And many

316
00:19:36,359 --> 00:19:40,000
Speaker 1: of you will know the me story of you know

317
00:19:40,160 --> 00:19:44,240
Speaker 1: about I guess it's about seven months ago now, I

318
00:19:44,560 --> 00:19:48,200
Speaker 1: and this is embarrassing, but fuck it, it's just true.

319
00:19:48,320 --> 00:19:54,680
Speaker 1: I was I was informed by my phone, who apparently

320
00:19:54,720 --> 00:19:59,840
Speaker 1: counts my steps, who knew I was informed by my

321
00:20:00,080 --> 00:20:02,679
Speaker 1: phone that I didn't walk enough, and essentially that I

322
00:20:02,760 --> 00:20:06,639
Speaker 1: was a lazy fuck. Didn't say it in those exact words,

323
00:20:06,680 --> 00:20:09,119
Speaker 1: I'm going to be honest, but pretty much it was saying,

324
00:20:09,560 --> 00:20:11,720
Speaker 1: you're a lazy fuck. You need to move more. And

325
00:20:12,800 --> 00:20:14,960
Speaker 1: when I looked at how many steps I was walking

326
00:20:15,040 --> 00:20:18,600
Speaker 1: on average a day, mister bloody inspiration education, you know,

327
00:20:18,720 --> 00:20:23,119
Speaker 1: exercise science, I was walking around four to five thousand

328
00:20:23,160 --> 00:20:28,719
Speaker 1: steps a day, which is shit. And as a result,

329
00:20:28,840 --> 00:20:33,639
Speaker 1: I was reasonably tired and sluggish, and I didn't know it,

330
00:20:33,720 --> 00:20:38,399
Speaker 1: but my brain definitely wasn't working anywhere near optimally. It

331
00:20:38,520 --> 00:20:41,240
Speaker 1: was working, but it was probably, you know, it was

332
00:20:41,280 --> 00:20:44,800
Speaker 1: probably struggling a little bit, as it seems to be

333
00:20:44,880 --> 00:20:47,800
Speaker 1: right now as I talk. But anyway, so I increased.

334
00:20:48,400 --> 00:20:50,359
Speaker 1: I went from that day when I got that message,

335
00:20:50,359 --> 00:20:51,840
Speaker 1: I went, well, fuck it, that's it. I'm going to

336
00:20:51,840 --> 00:20:54,920
Speaker 1: do a minimum of ten thousand a day myself, which

337
00:20:54,960 --> 00:20:57,159
Speaker 1: I used to do but over the years I just whatever,

338
00:20:57,240 --> 00:20:58,960
Speaker 1: It's all bullshit, isn't it. I was about to give

339
00:20:59,000 --> 00:21:02,160
Speaker 1: you some big fucking reason. Fuck your reason, harps. Anyway,

340
00:21:02,640 --> 00:21:05,359
Speaker 1: the last six or seven months, six or seven months,

341
00:21:05,400 --> 00:21:08,760
Speaker 1: I've walked minimum of ten I would say I've averaged.

342
00:21:09,640 --> 00:21:11,960
Speaker 1: I had a looked just before I started this, and

343
00:21:12,080 --> 00:21:15,200
Speaker 1: it's kind of two o'clockish. It's two fifteen exactly now,

344
00:21:15,680 --> 00:21:18,280
Speaker 1: and I've already done nine thousand today, So today will

345
00:21:18,280 --> 00:21:21,640
Speaker 1: probably be I don't know, a fourteen to fifteen thousand

346
00:21:21,680 --> 00:21:26,199
Speaker 1: step day. But in the moving, in the moving, in

347
00:21:26,280 --> 00:21:30,200
Speaker 1: the getting up out of my desk, in the increased

348
00:21:30,320 --> 00:21:33,720
Speaker 1: energy expenditure and mobility. A bunch of great things have

349
00:21:33,840 --> 00:21:36,240
Speaker 1: happened for me. My body is better, My lower back

350
00:21:36,320 --> 00:21:39,719
Speaker 1: is less sore, my blood pressure of genetically high blood pressure,

351
00:21:39,720 --> 00:21:43,119
Speaker 1: thanks Mom and Dad, that's naturally lower now, my resting

352
00:21:43,200 --> 00:21:47,439
Speaker 1: heart rate is lower, and I'm typically walking about three

353
00:21:47,440 --> 00:21:52,720
Speaker 1: times as far as I was averaging this time last year,

354
00:21:52,800 --> 00:21:56,479
Speaker 1: which is good. So there are simple things that we

355
00:21:56,560 --> 00:21:59,440
Speaker 1: can do. I've also, you know what else I've started doing.

356
00:21:59,440 --> 00:22:01,560
Speaker 1: What did you start doing? Thanks for asking. I've also

357
00:22:01,640 --> 00:22:05,199
Speaker 1: started doing, which I've spoken about once or twice, but

358
00:22:05,240 --> 00:22:09,560
Speaker 1: I've started doing walking meetings and walking coaching. So yes,

359
00:22:09,600 --> 00:22:12,800
Speaker 1: I still meet the odd person and then some normal

360
00:22:12,800 --> 00:22:15,800
Speaker 1: people at the cafe. But also what I do is

361
00:22:15,920 --> 00:22:18,399
Speaker 1: I ask people if they want to meet at the cafe.

362
00:22:18,520 --> 00:22:21,000
Speaker 1: We walk for thirty minutes, then we sit for thirty minutes,

363
00:22:21,600 --> 00:22:23,920
Speaker 1: so it's an hour, but we go and we walk

364
00:22:24,040 --> 00:22:27,120
Speaker 1: thirty minutes, which is again depending on all those variables,

365
00:22:27,119 --> 00:22:31,400
Speaker 1: somewhere in the ballpark of thirty sorry, three four thousand

366
00:22:31,560 --> 00:22:35,399
Speaker 1: steps something like that in that timeframe, depending on a

367
00:22:35,440 --> 00:22:39,280
Speaker 1: bunch of stuff. But so I've figured out a way.

368
00:22:39,320 --> 00:22:42,600
Speaker 1: This is literally what I did. I said this to myself.

369
00:22:42,960 --> 00:22:47,040
Speaker 1: What are the things that I currently do on my

370
00:22:47,160 --> 00:22:53,400
Speaker 1: ass that I can do not on my ass? So

371
00:22:54,280 --> 00:22:59,040
Speaker 1: what can I do standing or walking or moving or

372
00:22:59,119 --> 00:23:03,840
Speaker 1: in any place position other than sitting on my bum

373
00:23:04,000 --> 00:23:06,640
Speaker 1: And so as much as I can when I'm coaching,

374
00:23:06,680 --> 00:23:10,720
Speaker 1: when I'm mentoring, if it's on the phone, even if

375
00:23:10,760 --> 00:23:13,359
Speaker 1: it's on this sounds precarious, but even if it's on

376
00:23:13,400 --> 00:23:16,920
Speaker 1: a video call, I will walk around quiet streets. I'm

377
00:23:16,960 --> 00:23:19,359
Speaker 1: not walking down the middle of a busy street, but

378
00:23:19,400 --> 00:23:22,000
Speaker 1: I just amble around suburbia chatting to someone on a

379
00:23:22,080 --> 00:23:28,800
Speaker 1: video call, keeping my self, keeping my awareness and alertness

380
00:23:29,240 --> 00:23:32,920
Speaker 1: about me, And that for me has been a real

381
00:23:33,000 --> 00:23:36,520
Speaker 1: game changer as well. And there are a few other

382
00:23:36,560 --> 00:23:40,320
Speaker 1: things that we can do. Obviously, stand up workstations are

383
00:23:40,880 --> 00:23:43,879
Speaker 1: becoming more and more popular. One of the this is

384
00:23:44,440 --> 00:23:47,480
Speaker 1: full disclosure, right, So I have a fucking million dollar

385
00:23:47,520 --> 00:23:50,400
Speaker 1: stand up workstation. It's got two motors, it's electric, it's

386
00:23:50,480 --> 00:23:54,800
Speaker 1: razzle dazzle. I will sometimes sit at this fucking desk

387
00:23:54,880 --> 00:23:57,359
Speaker 1: that I'm at right now for two weeks and not

388
00:23:57,520 --> 00:24:01,080
Speaker 1: stand once. I'm being honest, I'm being honest. But then

389
00:24:02,080 --> 00:24:05,560
Speaker 1: I will do a week where I'm standing by the way.

390
00:24:05,560 --> 00:24:08,760
Speaker 1: I have been standing more in the last few weeks,

391
00:24:08,760 --> 00:24:12,520
Speaker 1: but there have been times in my ownership of the

392
00:24:12,560 --> 00:24:15,800
Speaker 1: aforementioned desk where I would go four weeks without even

393
00:24:15,920 --> 00:24:22,879
Speaker 1: thinking to the table up into a standing position. So

394
00:24:22,920 --> 00:24:26,159
Speaker 1: stand up workstations are good, but apparently only if you

395
00:24:26,280 --> 00:24:30,520
Speaker 1: use them, so they're great. Our body wasn't meant to

396
00:24:31,960 --> 00:24:34,679
Speaker 1: I don't know it was our body designed. If you're

397
00:24:34,680 --> 00:24:37,240
Speaker 1: a god person, you're going to say it's designed. If

398
00:24:37,280 --> 00:24:40,720
Speaker 1: you're an evolution person, you're going to say it evolved.

399
00:24:40,800 --> 00:24:46,480
Speaker 1: Either way, pick your origin story. So our body either

400
00:24:46,600 --> 00:24:52,160
Speaker 1: was designed or evolved. You choose not to be sitting

401
00:24:52,880 --> 00:24:57,720
Speaker 1: it evolved. Slash was designed to move. To move. We

402
00:24:57,840 --> 00:25:02,200
Speaker 1: need mobility for help. We need more ability for function

403
00:25:02,320 --> 00:25:04,840
Speaker 1: of joints and ligaments and tendons and muscles, and our

404
00:25:04,920 --> 00:25:10,480
Speaker 1: heart and our cardiovascularan respiratory system, and you know, our

405
00:25:10,560 --> 00:25:15,600
Speaker 1: bone density, a skeleton stability, skeletal stability, balanced coordination, all

406
00:25:15,600 --> 00:25:18,680
Speaker 1: of these things that don't happen, in fact, the opposite

407
00:25:18,760 --> 00:25:23,360
Speaker 1: happens when we're sitting. So as much as you can,

408
00:25:23,480 --> 00:25:28,760
Speaker 1: so here's a couple of things. Here's an idea or two.

409
00:25:29,040 --> 00:25:34,120
Speaker 1: One do an inventory or a stock, take on your

410
00:25:34,160 --> 00:25:41,600
Speaker 1: own sitting hours or sitting habits, and don't bullshit yourself, like,

411
00:25:41,720 --> 00:25:44,320
Speaker 1: don't bullshit yourself. Don't pick a good day. Don't go

412
00:25:44,400 --> 00:25:48,240
Speaker 1: on today because today was good. Pick a normal, typical day.

413
00:25:49,359 --> 00:25:51,880
Speaker 1: And look, you might go through this process and come

414
00:25:51,880 --> 00:25:54,119
Speaker 1: out the other side and go, nah, I'm good, shut up, harps,

415
00:25:54,119 --> 00:25:57,000
Speaker 1: and I'll go well done. You you're probably the exception.

416
00:25:58,880 --> 00:26:00,520
Speaker 1: And if you are the exception, and if you're a

417
00:26:00,560 --> 00:26:03,280
Speaker 1: person who does not typically sit very much, well done,

418
00:26:03,359 --> 00:26:08,119
Speaker 1: carry on. Ignore me. Ah tickety boo. But if you

419
00:26:08,280 --> 00:26:10,960
Speaker 1: are one of the people that, like me, really needs

420
00:26:11,000 --> 00:26:13,879
Speaker 1: to or you know, I still need to improve, but

421
00:26:13,920 --> 00:26:16,480
Speaker 1: I'm much better than I was. If you need to

422
00:26:16,560 --> 00:26:22,960
Speaker 1: stand more, walk more, sit less, then maybe here's an idea.

423
00:26:23,160 --> 00:26:26,000
Speaker 1: And this is a bit uncomfortable, but fuck it. Uncomfortable

424
00:26:26,200 --> 00:26:30,360
Speaker 1: is where we grow. Ah, why don't you track your

425
00:26:30,400 --> 00:26:33,760
Speaker 1: sitting hours for four weeks? Why don't you do that?

426
00:26:34,000 --> 00:26:37,480
Speaker 1: And why don't you or even one week and don't

427
00:26:37,680 --> 00:26:40,840
Speaker 1: change it? Or maybe you don't need to do that.

428
00:26:40,920 --> 00:26:43,679
Speaker 1: Maybe you can just go you know what, typically I'm

429
00:26:43,840 --> 00:26:47,520
Speaker 1: sitting for this long. Either that, or perhaps keep a

430
00:26:47,560 --> 00:26:50,040
Speaker 1: diary for a while and just you know, you might

431
00:26:50,080 --> 00:26:53,119
Speaker 1: track it, you might find that you're okay or maybe not,

432
00:26:55,720 --> 00:27:00,359
Speaker 1: so that in conjunction with more steps, you might People

433
00:27:00,359 --> 00:27:03,080
Speaker 1: in the corporate space are really encouraged every thirty to

434
00:27:03,160 --> 00:27:06,080
Speaker 1: sixty minutes to get up and do something for you know, generally,

435
00:27:06,119 --> 00:27:08,760
Speaker 1: if it's every thirty minutes, it might be just a

436
00:27:08,800 --> 00:27:11,199
Speaker 1: two minute something. If it's hourly, it might be a

437
00:27:11,240 --> 00:27:16,800
Speaker 1: four minute something. I have also, this is a thing

438
00:27:16,880 --> 00:27:20,720
Speaker 1: that I do periodically, which I should do more. I'm

439
00:27:20,720 --> 00:27:23,000
Speaker 1: going to say, but it's not a bad idea is

440
00:27:23,119 --> 00:27:29,400
Speaker 1: if you are going to sit perhaps an idea. Now,

441
00:27:29,520 --> 00:27:31,679
Speaker 1: I don't know if you've got any injuries or stability

442
00:27:31,680 --> 00:27:34,560
Speaker 1: issues or how old you are, So this is not

443
00:27:37,040 --> 00:27:39,680
Speaker 1: a recipe or a formula or absolute advice, but this

444
00:27:39,720 --> 00:27:42,159
Speaker 1: is a thought that you might want to consider. That is,

445
00:27:42,200 --> 00:27:44,440
Speaker 1: sit on a ball. Get it out, for god's sake.

446
00:27:44,520 --> 00:27:48,160
Speaker 1: What's the fucking recommendation apps sit on a ball? Why

447
00:27:48,160 --> 00:27:50,399
Speaker 1: do I say sit on a ball versus sit on

448
00:27:50,440 --> 00:27:53,080
Speaker 1: a chair? All right, good question. When we sit on

449
00:27:53,119 --> 00:27:55,480
Speaker 1: a chair or a bench or a stool or whatever,

450
00:27:56,480 --> 00:27:59,960
Speaker 1: we really don't need to balance because our ass is

451
00:28:00,040 --> 00:28:02,439
Speaker 1: sitting on a flat thing that's not moving. You know,

452
00:28:02,480 --> 00:28:05,679
Speaker 1: there's a little bit of balance and stability involved because

453
00:28:05,680 --> 00:28:09,200
Speaker 1: we've got to keep our spine erect. But what happens

454
00:28:09,240 --> 00:28:13,399
Speaker 1: when we sit on a convex round, So on a

455
00:28:13,480 --> 00:28:17,960
Speaker 1: surface that's rounded on vex, and the bottom of it's

456
00:28:18,000 --> 00:28:19,960
Speaker 1: rounded and the top of it's rounded and it's pumped

457
00:28:20,000 --> 00:28:23,040
Speaker 1: up quite a bit, we are now sitting on something

458
00:28:23,080 --> 00:28:28,119
Speaker 1: that's unstable, kind of like my mind. And what that

459
00:28:28,240 --> 00:28:33,280
Speaker 1: means is, if you're sitting on something that's unstable, you

460
00:28:33,440 --> 00:28:39,120
Speaker 1: now need to use your stabilizing muscles through your ankles,

461
00:28:39,160 --> 00:28:44,240
Speaker 1: your knees, your legs, your core, your hips to keep

462
00:28:44,320 --> 00:28:48,880
Speaker 1: you stable so you can sit relatively still at your

463
00:28:48,920 --> 00:28:50,680
Speaker 1: desk and do the work that you need to do.

464
00:28:51,600 --> 00:28:59,280
Speaker 1: But also, unlike sitting in a chair, it's much less

465
00:28:59,520 --> 00:29:03,360
Speaker 1: likely that you're going to slump because you can't lean

466
00:29:03,440 --> 00:29:06,960
Speaker 1: your back against anything and in fact slumping within it.

467
00:29:07,440 --> 00:29:08,840
Speaker 1: I'll put it this way, if you sit on a

468
00:29:08,880 --> 00:29:11,000
Speaker 1: ball the wrong way, you're probably going to create more

469
00:29:11,040 --> 00:29:13,840
Speaker 1: problems than solutions. But the idea of sitting on a

470
00:29:13,880 --> 00:29:18,160
Speaker 1: ball is that you become more awareness of balance and

471
00:29:18,320 --> 00:29:22,800
Speaker 1: posture and stability and what's happening with your spine in

472
00:29:22,880 --> 00:29:26,160
Speaker 1: real time, and where your head is compared to where

473
00:29:26,160 --> 00:29:29,080
Speaker 1: your shoulders are compared to where your hips are. So

474
00:29:29,280 --> 00:29:32,960
Speaker 1: now rather than sitting in that forward flexion position of

475
00:29:33,040 --> 00:29:37,800
Speaker 1: hunchy mcunster, the hunchback of Notre Dame, that chipodic kind

476
00:29:37,840 --> 00:29:42,480
Speaker 1: of shoulders rolling forward, head sitting forward human question mark,

477
00:29:43,160 --> 00:29:47,160
Speaker 1: instead of doing that, now we're sitting in a more upright, aware,

478
00:29:47,320 --> 00:29:54,560
Speaker 1: conscious position. Now, ah asterisk. Would I suggest that you

479
00:29:55,240 --> 00:29:57,480
Speaker 1: start sitting on a ball eight hours a day, I

480
00:29:57,520 --> 00:30:02,120
Speaker 1: definitely would not. I definitely would. I would suggest that

481
00:30:02,200 --> 00:30:06,600
Speaker 1: you start in small installments, just like I suggest that

482
00:30:07,520 --> 00:30:11,320
Speaker 1: you don't go from eight hours sitting at a desk

483
00:30:11,400 --> 00:30:14,360
Speaker 1: to eight hours standing at a desk, because also that's

484
00:30:14,760 --> 00:30:16,480
Speaker 1: not a smart mood. But what we're going to do

485
00:30:16,560 --> 00:30:19,280
Speaker 1: over time, whether it's sitting on a ball, whether it's

486
00:30:19,280 --> 00:30:22,480
Speaker 1: doing two minute activities every thirty or four minute every

487
00:30:22,520 --> 00:30:28,080
Speaker 1: sixty minutes, or whether it's at a stand up workstation

488
00:30:28,200 --> 00:30:29,600
Speaker 1: or on a ball or whatever it is, that we're

489
00:30:29,640 --> 00:30:34,120
Speaker 1: going to integrate it intelligently and systematically over time so

490
00:30:34,240 --> 00:30:37,840
Speaker 1: that it's not just another thing that we do where

491
00:30:37,920 --> 00:30:39,800
Speaker 1: we did it for three weeks and then our back

492
00:30:39,960 --> 00:30:41,960
Speaker 1: and then we went fuck it, and we were averted

493
00:30:41,960 --> 00:30:45,080
Speaker 1: to our old ways. So we need to do it

494
00:30:45,120 --> 00:30:51,160
Speaker 1: intelligently and methodically so that rather than it being a

495
00:30:51,760 --> 00:30:57,480
Speaker 1: short term kind of intervention that doesn't last, but it's

496
00:30:57,600 --> 00:31:00,920
Speaker 1: something that sets us up for a healthier back, healthier posture,

497
00:31:01,440 --> 00:31:07,120
Speaker 1: healthier metabolism, healthier body composition, healthier heart and lungs over

498
00:31:07,160 --> 00:31:15,080
Speaker 1: the long term. So and in closing, So it ain't

499
00:31:16,640 --> 00:31:21,960
Speaker 1: it's not about never sitting, of course, it's about what's

500
00:31:22,000 --> 00:31:25,680
Speaker 1: it about. It's about, I guess it's about reclaiming movement

501
00:31:26,800 --> 00:31:31,440
Speaker 1: as your default state. It's about respecting your biology. Like

502
00:31:31,560 --> 00:31:37,000
Speaker 1: your body, your muscles, your ligaments, your tens, your spine.

503
00:31:37,560 --> 00:31:41,280
Speaker 1: None of that was made for marathons of stillness. Like

504
00:31:41,440 --> 00:31:45,959
Speaker 1: you weren't built to be sitting at a desk. You weren't.

505
00:31:46,720 --> 00:31:50,080
Speaker 1: Your heart wasn't made to beat quietly in a chair

506
00:31:50,120 --> 00:31:54,200
Speaker 1: all day. Your body's a vehicle, not a chair accessory.

507
00:31:54,280 --> 00:31:57,920
Speaker 1: You need to move it often on purpose, even when

508
00:31:57,960 --> 00:32:00,920
Speaker 1: you don't need to, even when you don't need to,

509
00:32:01,040 --> 00:32:04,240
Speaker 1: even when you can. You know you can comfortably sit

510
00:32:04,320 --> 00:32:06,240
Speaker 1: in a chair all day, but you also know what

511
00:32:06,360 --> 00:32:08,320
Speaker 1: that's going to do to you over the long term,

512
00:32:08,400 --> 00:32:14,160
Speaker 1: and just like smoking, the damage doesn't happen in a

513
00:32:14,240 --> 00:32:16,800
Speaker 1: day or two. It creeps up on you over time.

514
00:32:17,680 --> 00:32:22,600
Speaker 1: So maybe it's time for you, maybe to sit less

515
00:32:23,360 --> 00:32:24,000
Speaker 1: see tomorrow