1 00:00:00,560 --> 00:00:03,600 Speaker 1: I get a team. I hope you're bloody great. It's me. 2 00:00:03,840 --> 00:00:06,000 Speaker 2: So today I want to do something different. It's very different. 3 00:00:06,000 --> 00:00:08,640 Speaker 2: I've never done a podcast like this before. So I'm 4 00:00:08,640 --> 00:00:10,240 Speaker 2: going to say up front, some of you this will 5 00:00:10,280 --> 00:00:13,080 Speaker 2: be interesting. Some of you we will be relevant. 6 00:00:15,120 --> 00:00:16,680 Speaker 1: For some of you it might. 7 00:00:16,760 --> 00:00:22,119 Speaker 2: Just be an interesting listen because you are a trainer, 8 00:00:22,200 --> 00:00:24,520 Speaker 2: or you are an exercise physiologist, or you are a 9 00:00:24,520 --> 00:00:28,320 Speaker 2: group exercise teacher, or you work with older people who 10 00:00:28,600 --> 00:00:31,440 Speaker 2: or you work in the health wellness space more broadly. 11 00:00:33,400 --> 00:00:35,680 Speaker 2: But I just want to give you some ideas. I 12 00:00:35,720 --> 00:00:39,199 Speaker 2: want to share some ideas and thoughts and exercises and 13 00:00:39,240 --> 00:00:45,120 Speaker 2: activities which I believe are really really underutilized and I 14 00:00:45,240 --> 00:00:57,920 Speaker 2: believe are potentially powerful, helpful and potentially transformational additions to 15 00:00:58,160 --> 00:01:01,000 Speaker 2: anyone's kind of day. So one of the things that 16 00:01:01,400 --> 00:01:05,640 Speaker 2: happens is as we get older, quite often and quite obviously, 17 00:01:06,480 --> 00:01:08,080 Speaker 2: we tend to stop doing a lot of things that 18 00:01:08,120 --> 00:01:09,880 Speaker 2: we did when we were kids. You know, running and 19 00:01:09,920 --> 00:01:12,640 Speaker 2: playing and moving in lots of directions and climbing shit 20 00:01:12,760 --> 00:01:15,880 Speaker 2: and jumping shit, and you know, playing with balls and 21 00:01:15,920 --> 00:01:19,200 Speaker 2: throwing balls and catching balls and just a lot of 22 00:01:19,280 --> 00:01:23,920 Speaker 2: incidental fun based stuff that we did for no reason 23 00:01:24,080 --> 00:01:26,920 Speaker 2: other than just to hang out with our friends or 24 00:01:26,959 --> 00:01:27,920 Speaker 2: to have fun. 25 00:01:27,800 --> 00:01:31,240 Speaker 1: Or to move or to. 26 00:01:30,400 --> 00:01:32,240 Speaker 2: You know, whatever it was. But we don't do that 27 00:01:32,280 --> 00:01:35,240 Speaker 2: when we get older. And while I understand why we 28 00:01:35,280 --> 00:01:39,120 Speaker 2: don't do that, it would actually be great for us 29 00:01:39,680 --> 00:01:43,920 Speaker 2: if we did maintain a level of I don't need 30 00:01:43,959 --> 00:01:47,360 Speaker 2: to do this, but I'm gonna do this activity, a 31 00:01:47,480 --> 00:01:50,720 Speaker 2: level of fun, a level of play into our day 32 00:01:50,760 --> 00:01:53,040 Speaker 2: to day kind of operating system. 33 00:01:53,960 --> 00:01:56,200 Speaker 1: So, I mean, you all know that I'm going. 34 00:01:56,120 --> 00:01:59,160 Speaker 2: To advocate for strength training for older people and for 35 00:01:59,360 --> 00:02:03,280 Speaker 2: you know, lifting and doing some pilarates or doing some 36 00:02:03,360 --> 00:02:06,200 Speaker 2: body weight stuff, and doesn't matter where the environment is. 37 00:02:06,280 --> 00:02:09,560 Speaker 2: And you know, walking every day, you know, ten thousand 38 00:02:09,600 --> 00:02:11,679 Speaker 2: steps give or take something like that. 39 00:02:12,000 --> 00:02:14,120 Speaker 1: You know all of that stuff. So today is not 40 00:02:14,160 --> 00:02:14,680 Speaker 1: going to be that. 41 00:02:15,840 --> 00:02:22,800 Speaker 2: Today's me suggesting some or giving you some movement options, 42 00:02:23,760 --> 00:02:27,000 Speaker 2: some options for your body. None of them are particularly 43 00:02:27,040 --> 00:02:29,799 Speaker 2: hard at all. I had a look at the list. 44 00:02:29,840 --> 00:02:32,919 Speaker 2: I've got ten things on my list. My dad could 45 00:02:33,000 --> 00:02:34,720 Speaker 2: do these. I'm not saying it could do all of 46 00:02:34,800 --> 00:02:38,680 Speaker 2: them brilliantly. But Ron is somewhat restricted at the moment, 47 00:02:38,760 --> 00:02:40,920 Speaker 2: and he's eighty five he's eighty six in a week 48 00:02:41,000 --> 00:02:44,160 Speaker 2: or two in fact, next week July four, Happy birthday, 49 00:02:44,160 --> 00:02:49,720 Speaker 2: old fella next week as I record this, And there's 50 00:02:49,760 --> 00:02:51,280 Speaker 2: just a lot of stuff that we can do to 51 00:02:51,440 --> 00:02:56,680 Speaker 2: maintain function as we get older, but we tend not 52 00:02:56,800 --> 00:03:00,840 Speaker 2: to do a lot of really easy to do things 53 00:03:01,040 --> 00:03:02,120 Speaker 2: just because. 54 00:03:02,600 --> 00:03:04,880 Speaker 1: I don't know, just because that's what life dictates, that's 55 00:03:04,919 --> 00:03:05,560 Speaker 1: where we're at. 56 00:03:07,200 --> 00:03:10,920 Speaker 2: So by introducing some of this stuff, or all of 57 00:03:10,960 --> 00:03:13,120 Speaker 2: this stuff, like I've said, there's ten things, it might 58 00:03:13,160 --> 00:03:15,360 Speaker 2: be one, might be two, three, four or five. It 59 00:03:15,360 --> 00:03:17,120 Speaker 2: could be the whole lot. None of them are hard. 60 00:03:17,200 --> 00:03:21,280 Speaker 2: Like I said, Now, let me just preface this by saying, 61 00:03:21,280 --> 00:03:25,120 Speaker 2: of course, this is not a personal prescription or program. 62 00:03:25,639 --> 00:03:28,320 Speaker 2: If you are worried about any of these from a 63 00:03:28,520 --> 00:03:34,440 Speaker 2: health or a safety perspective, for you, see your doctor, 64 00:03:34,520 --> 00:03:37,720 Speaker 2: see your exercise physiologist, or your trainer, or probably a 65 00:03:37,760 --> 00:03:39,720 Speaker 2: doctor and say, look, this is some of the stuff 66 00:03:39,760 --> 00:03:42,760 Speaker 2: I heard might not be a bad idea to incorporate 67 00:03:42,800 --> 00:03:43,880 Speaker 2: into my day to day. 68 00:03:43,960 --> 00:03:46,720 Speaker 1: What do you think some of you will know? 69 00:03:46,800 --> 00:03:48,800 Speaker 2: You probably don't need to go to that length because 70 00:03:48,840 --> 00:03:53,840 Speaker 2: none of this is particularly intense or difficult or complicated 71 00:03:54,600 --> 00:04:01,240 Speaker 2: or requires an immense amount of skill or conditioning. So 72 00:04:01,320 --> 00:04:04,120 Speaker 2: without further ado, here are the ten things that I 73 00:04:04,200 --> 00:04:11,120 Speaker 2: reckon are great, free, relatively easy to do, don't require 74 00:04:11,120 --> 00:04:17,320 Speaker 2: any special equipment, don't require a special exercise outfit, but 75 00:04:18,200 --> 00:04:28,680 Speaker 2: done consistently, can really make a significant physiological functional shift. 76 00:04:29,000 --> 00:04:32,200 Speaker 2: And not just physiological and functional from movement point of view, 77 00:04:32,240 --> 00:04:35,279 Speaker 2: but also psychological and emotional, because we know when we 78 00:04:35,400 --> 00:04:37,920 Speaker 2: change our body, when we get a bit fitter and 79 00:04:37,960 --> 00:04:39,560 Speaker 2: a bit stronger, and a bit healthier, and a bit 80 00:04:39,600 --> 00:04:41,400 Speaker 2: more balance and a bit more all of those things, 81 00:04:41,480 --> 00:04:43,719 Speaker 2: we get a bit more confidence, and we get a 82 00:04:43,720 --> 00:04:47,360 Speaker 2: bit more joy. So it's this stuff is of course 83 00:04:47,400 --> 00:04:53,880 Speaker 2: it's in essence it's addressing physiology, but it kind of 84 00:04:54,480 --> 00:04:56,640 Speaker 2: there's a flow on effect to our mind and our 85 00:04:56,640 --> 00:04:59,839 Speaker 2: emotions and our day to day states. So that's really 86 00:05:00,080 --> 00:05:04,400 Speaker 2: portner as well. So the first thing I'm suggesting that 87 00:05:04,720 --> 00:05:06,839 Speaker 2: you do, if you're interested in trying this, is just 88 00:05:06,920 --> 00:05:10,640 Speaker 2: some real basic balance stuff. One of the things that 89 00:05:10,680 --> 00:05:13,440 Speaker 2: happens as we get older is we lose balance. One 90 00:05:13,480 --> 00:05:17,159 Speaker 2: of the biggest challenges and dangers and problems for people 91 00:05:17,279 --> 00:05:22,680 Speaker 2: over seventy is what's commonly referred to as age related falls, 92 00:05:22,720 --> 00:05:27,400 Speaker 2: and people fall for a couple of reasons. But one 93 00:05:27,400 --> 00:05:29,320 Speaker 2: of the reasons. One of the reasons is they don't 94 00:05:29,320 --> 00:05:31,720 Speaker 2: have enough muscle, They don't have enough strength to recover 95 00:05:31,800 --> 00:05:35,960 Speaker 2: if they trip. But also another really crucial factor is 96 00:05:36,000 --> 00:05:39,479 Speaker 2: they just their balance as shit. Their balance is not 97 00:05:39,600 --> 00:05:43,320 Speaker 2: what it once was. And so we know that at 98 00:05:43,360 --> 00:05:46,080 Speaker 2: any age, even my dad's age eighty five turn in 99 00:05:46,120 --> 00:05:50,480 Speaker 2: eighty six, my dad can still improve strength and balance 100 00:05:50,520 --> 00:05:54,800 Speaker 2: and coordination and you know, europic endurance and muscular endurance 101 00:05:54,839 --> 00:05:57,520 Speaker 2: given the right stimuli doing things the right way. He's 102 00:05:57,560 --> 00:05:59,280 Speaker 2: not going to make the Olympic team. He's not going 103 00:05:59,320 --> 00:06:02,120 Speaker 2: to run a sub you know, four minute mile, is 104 00:06:02,160 --> 00:06:04,640 Speaker 2: not going to bench press his own body weight anytime soon. 105 00:06:04,760 --> 00:06:09,560 Speaker 2: But what we know is that bodies are adaptable. And 106 00:06:09,760 --> 00:06:12,279 Speaker 2: if we go from doing nothing to like, if you 107 00:06:12,320 --> 00:06:16,599 Speaker 2: go from doing no balance work and then you introduce two, three, four, 108 00:06:16,680 --> 00:06:20,560 Speaker 2: five minutes a day of balance work, all things being equal, 109 00:06:20,600 --> 00:06:23,800 Speaker 2: you're going to see an improvement. It's not high risk, 110 00:06:23,880 --> 00:06:28,480 Speaker 2: it's not dangerous, it's not there's not too much exertion. 111 00:06:29,480 --> 00:06:31,320 Speaker 1: So when I say balance. 112 00:06:31,080 --> 00:06:34,960 Speaker 2: I'm suggesting you start with something like this, just standing 113 00:06:34,960 --> 00:06:37,920 Speaker 2: on one foot and you might want to do this 114 00:06:38,000 --> 00:06:42,000 Speaker 2: initially near a bench or near something, eyes open by 115 00:06:42,000 --> 00:06:46,200 Speaker 2: the way, eyes open facing the bench, where if you 116 00:06:46,240 --> 00:06:48,159 Speaker 2: feel like you're going to fall or over balance, you 117 00:06:48,200 --> 00:06:51,720 Speaker 2: can catch yourself, you can grab yourself. So my suggestion is, 118 00:06:52,960 --> 00:06:55,080 Speaker 2: you know, obviously one foot a time, one foot off 119 00:06:55,080 --> 00:06:59,400 Speaker 2: the ground, one on the ground, one off the ground, 120 00:06:59,600 --> 00:07:03,440 Speaker 2: and maybe installments of ten seconds. Start with ten seconds, 121 00:07:03,440 --> 00:07:05,440 Speaker 2: build up to fifteen and build up to thirty, build 122 00:07:05,520 --> 00:07:09,720 Speaker 2: up to maybe build up maybe to a minute. And 123 00:07:09,840 --> 00:07:11,480 Speaker 2: you might want to have your hands on your hips. 124 00:07:11,520 --> 00:07:13,239 Speaker 2: You might want to have them out to the side. 125 00:07:13,320 --> 00:07:17,560 Speaker 2: It probably doesn't matter too much. Typically you'll find it 126 00:07:17,640 --> 00:07:20,040 Speaker 2: a bit easier if your hands are not on your 127 00:07:20,080 --> 00:07:22,520 Speaker 2: hips but rather out to the side, because it allows 128 00:07:22,520 --> 00:07:24,480 Speaker 2: you to adjust and adapt and correct. 129 00:07:24,200 --> 00:07:24,720 Speaker 1: A little bit. 130 00:07:25,040 --> 00:07:27,240 Speaker 2: Now, I know this seems like as I'm saying this, 131 00:07:27,360 --> 00:07:32,040 Speaker 2: I'm like, this is so bloody fundamental. Do I really 132 00:07:32,080 --> 00:07:34,600 Speaker 2: need tell to tell people how to do this? And 133 00:07:34,680 --> 00:07:37,280 Speaker 2: probably not, I probably don't need to tell you how 134 00:07:37,320 --> 00:07:40,440 Speaker 2: to do it, But just the idea of saying, you know, 135 00:07:40,480 --> 00:07:44,080 Speaker 2: what if I incorporated three million, three minutes of balance 136 00:07:44,240 --> 00:07:46,880 Speaker 2: a day, so I did you know, right leg, left leg? 137 00:07:47,400 --> 00:07:49,960 Speaker 2: I'm just muck around like that, and I do three 138 00:07:50,000 --> 00:07:52,040 Speaker 2: minutes a day, that's twenty one minutes a week of 139 00:07:52,280 --> 00:07:54,960 Speaker 2: balance stuff. If I do it every day, that's twenty 140 00:07:55,000 --> 00:07:59,960 Speaker 2: one minutes a week. I'm investing into training my muscles 141 00:08:00,240 --> 00:08:03,400 Speaker 2: and my nervous system in a new and different way 142 00:08:03,840 --> 00:08:09,240 Speaker 2: to improve a really important component of fitness and mobility, 143 00:08:09,520 --> 00:08:13,440 Speaker 2: which is balance. And then you'll find, you know, maybe 144 00:08:13,440 --> 00:08:15,040 Speaker 2: you get to the point where you can do thirty 145 00:08:15,080 --> 00:08:19,000 Speaker 2: seconds really easily and it's not a challenge, then you 146 00:08:19,080 --> 00:08:23,480 Speaker 2: might want to try again stand close to something that 147 00:08:23,560 --> 00:08:25,960 Speaker 2: you can grab, but you might want to try with 148 00:08:26,040 --> 00:08:29,280 Speaker 2: your eyes closed, and that kind of that makes it 149 00:08:29,320 --> 00:08:34,120 Speaker 2: a whole new ball game. So I'm suggesting balance stuff, 150 00:08:34,679 --> 00:08:37,120 Speaker 2: you know, even like for those of you who are 151 00:08:38,080 --> 00:08:41,040 Speaker 2: you know, relatively fit, strong, functional, you might go Craig, 152 00:08:41,120 --> 00:08:43,160 Speaker 2: That's that's like too easy for me. 153 00:08:43,600 --> 00:08:44,559 Speaker 1: I'm going to go cool. 154 00:08:45,120 --> 00:08:48,480 Speaker 2: So what like, for example, I do is quite often 155 00:08:49,200 --> 00:08:52,320 Speaker 2: let's say I'm washing dishes. I might think this is bullshit. 156 00:08:52,360 --> 00:08:55,559 Speaker 2: This is one hundred percent true. If I'm washing the dishes, 157 00:08:55,640 --> 00:08:57,400 Speaker 2: I will see if I can wash all of the 158 00:08:57,440 --> 00:09:00,640 Speaker 2: dishes on one foot, and then I'll dry all of 159 00:09:00,679 --> 00:09:03,680 Speaker 2: the dishes on the other foot, so I might be 160 00:09:03,800 --> 00:09:08,400 Speaker 2: doing a task. Sometimes I'm currently sitting at my desk, 161 00:09:08,480 --> 00:09:10,320 Speaker 2: but it's a stand up desk, so it comes up 162 00:09:10,320 --> 00:09:14,560 Speaker 2: and down. Some days, I'm doing a podcast where I'm 163 00:09:14,640 --> 00:09:17,880 Speaker 2: chatting to someone and I'm standing, not sitting, and I 164 00:09:17,920 --> 00:09:20,520 Speaker 2: will just swap feet. I'll stand on one foot for 165 00:09:20,679 --> 00:09:23,080 Speaker 2: as long as I can, and then I'll stand on 166 00:09:23,120 --> 00:09:25,679 Speaker 2: the other foot. I'm still present, I'm still having the conversation. 167 00:09:25,800 --> 00:09:29,000 Speaker 2: No one knows what I'm doing, but I'm working my 168 00:09:29,040 --> 00:09:32,680 Speaker 2: nervous system and my muscular system, and I'm improving or 169 00:09:32,720 --> 00:09:35,960 Speaker 2: working on my balance while I'm doing something else. And yes, 170 00:09:36,000 --> 00:09:38,200 Speaker 2: that would equate to a man multitasking. 171 00:09:39,720 --> 00:09:40,360 Speaker 1: You welcome. 172 00:09:41,800 --> 00:09:44,079 Speaker 2: The next one, which is a no brainer, is stair 173 00:09:44,160 --> 00:09:47,600 Speaker 2: walking or maybe a light jog, depending on where you're at. 174 00:09:47,640 --> 00:09:51,320 Speaker 2: Stairs are great walking upstairs one at a time or 175 00:09:51,360 --> 00:09:55,120 Speaker 2: maybe two at a time. I have stairs in my house. 176 00:09:55,200 --> 00:09:57,959 Speaker 2: I probably walk up and downstairs twenty times a day. 177 00:09:58,000 --> 00:10:01,480 Speaker 2: You think about that over seven days, that's one hundred 178 00:10:01,520 --> 00:10:04,720 Speaker 2: and forty times a week. I'm climbing stairs. And that's 179 00:10:04,760 --> 00:10:09,040 Speaker 2: obviously not part of my exercise program. That's incidental, but 180 00:10:09,200 --> 00:10:11,840 Speaker 2: one of the by products of me climbing stairs one 181 00:10:11,880 --> 00:10:14,240 Speaker 2: hundred and forty times. It's probably more, it's probably two 182 00:10:14,280 --> 00:10:16,680 Speaker 2: hundred times a week. I'm up and down the stairs 183 00:10:16,760 --> 00:10:20,840 Speaker 2: all day because I work from home as well. But 184 00:10:21,520 --> 00:10:25,640 Speaker 2: one of the byproducts or benefits for me having been doing, 185 00:10:25,800 --> 00:10:28,120 Speaker 2: you know, two hundred flights of stairs every week of 186 00:10:28,120 --> 00:10:30,120 Speaker 2: my life for the last thirty years or so that 187 00:10:30,160 --> 00:10:33,000 Speaker 2: I've been living where I currently live, is that my 188 00:10:33,120 --> 00:10:35,760 Speaker 2: legs are actually really quite strong. So I've got quite 189 00:10:35,800 --> 00:10:39,080 Speaker 2: strong quads, quite strong butt, sorry to tell you that, 190 00:10:39,240 --> 00:10:42,679 Speaker 2: and quite good muscular endurance because I'm getting up and 191 00:10:42,720 --> 00:10:45,880 Speaker 2: down the stairs all the time. Now that's before I 192 00:10:45,920 --> 00:10:48,720 Speaker 2: even train my legs in the gym. But what we 193 00:10:48,840 --> 00:10:51,720 Speaker 2: know also when you're obviously when you're going up a step, 194 00:10:51,800 --> 00:10:54,320 Speaker 2: you're stepping with one foot ones remaining them bringing up 195 00:10:54,320 --> 00:10:56,640 Speaker 2: the other one. So there's an element of balance as well. 196 00:10:57,840 --> 00:11:00,000 Speaker 2: So if you can walk up the stairs, for those 197 00:11:00,120 --> 00:11:03,120 Speaker 2: of you can walk up the stairs without holding onto 198 00:11:03,160 --> 00:11:05,480 Speaker 2: a railing or a rail, I should say, if you 199 00:11:05,559 --> 00:11:09,840 Speaker 2: need to do. But walking up stairs and downstairs is 200 00:11:09,880 --> 00:11:13,400 Speaker 2: great for strength, great for a bit of muscular endurance, 201 00:11:13,440 --> 00:11:15,560 Speaker 2: great for aerobic endurance, and if you want to up 202 00:11:15,559 --> 00:11:18,559 Speaker 2: the intensity of course, you can step two steps at 203 00:11:18,559 --> 00:11:19,200 Speaker 2: a time, you. 204 00:11:19,080 --> 00:11:22,480 Speaker 1: Can vary the speed, you can do more volume. But 205 00:11:22,679 --> 00:11:23,959 Speaker 1: even you know. 206 00:11:24,120 --> 00:11:30,199 Speaker 2: Consciously doing five minutes a day where it's not incidental, 207 00:11:30,320 --> 00:11:33,200 Speaker 2: it's intentional. Or it could be a hill, it could 208 00:11:33,240 --> 00:11:39,319 Speaker 2: be a ramp. There's a ramp right near me which 209 00:11:39,360 --> 00:11:43,400 Speaker 2: is about eighty meters up, and I quite often I 210 00:11:43,440 --> 00:11:45,200 Speaker 2: walk down to the bottom of that ramp and I 211 00:11:45,320 --> 00:11:47,000 Speaker 2: run up the ramp and I do that. You know, 212 00:11:47,040 --> 00:11:49,600 Speaker 2: I don't sprint up, but again I might do that 213 00:11:49,640 --> 00:11:52,800 Speaker 2: five times, and that down and up the eighty meter 214 00:11:52,920 --> 00:11:55,600 Speaker 2: ramp might be sixty let's be honest, but it's really steep. 215 00:11:55,679 --> 00:11:56,600 Speaker 1: It's really steep. 216 00:11:59,080 --> 00:12:02,040 Speaker 2: And I do that five times every time I walk 217 00:12:02,120 --> 00:12:04,880 Speaker 2: past it, and that probably takes me in total four minutes. 218 00:12:04,920 --> 00:12:08,680 Speaker 2: So things like where we are actually carrying our body 219 00:12:08,720 --> 00:12:11,720 Speaker 2: weight uphill, be that you know, on a ramp or 220 00:12:11,760 --> 00:12:17,120 Speaker 2: an actual hill or stairs, greatful lower body strength, great fitness, 221 00:12:17,160 --> 00:12:21,280 Speaker 2: of course, you know, essentially pretty easy to execute. 222 00:12:22,280 --> 00:12:23,880 Speaker 1: And if you are older and more. 223 00:12:23,720 --> 00:12:26,800 Speaker 2: Frail and with worse balance, do it, but do it 224 00:12:26,880 --> 00:12:29,560 Speaker 2: slower and more carefully and hold on to the rail, 225 00:12:29,600 --> 00:12:33,120 Speaker 2: and you might graduate to no rail and more reps 226 00:12:33,200 --> 00:12:36,720 Speaker 2: or more stairs and a quicker speed over time. Number 227 00:12:36,760 --> 00:12:40,080 Speaker 2: three on my list is which I've spoken about once 228 00:12:40,160 --> 00:12:45,240 Speaker 2: or twice, is backward walking. Now, of course, when I 229 00:12:45,240 --> 00:12:48,280 Speaker 2: say walking backwards, this can be fraught with danger. I'm 230 00:12:48,320 --> 00:12:52,520 Speaker 2: suggesting you don't do it, you know, in Chapel Street 231 00:12:52,520 --> 00:12:54,600 Speaker 2: in Melbourne, or you don't do it in the middle 232 00:12:54,600 --> 00:12:59,280 Speaker 2: of people or a crowd. Of course, I would suggest 233 00:12:59,400 --> 00:13:01,880 Speaker 2: that if you want to try a bit of backward walking, 234 00:13:02,760 --> 00:13:03,959 Speaker 2: go slowly to start. 235 00:13:04,120 --> 00:13:07,240 Speaker 1: Do it on grass. The reason that I love. 236 00:13:07,640 --> 00:13:10,800 Speaker 2: I actually really love backward walking. I do that probably 237 00:13:10,800 --> 00:13:12,520 Speaker 2: a couple of times a week because I walk past 238 00:13:12,559 --> 00:13:16,559 Speaker 2: and oval and the oval that I walk past, I 239 00:13:16,760 --> 00:13:19,240 Speaker 2: try to walk from goal, well, I don't I walk, 240 00:13:19,360 --> 00:13:19,840 Speaker 2: not try to. 241 00:13:20,000 --> 00:13:22,160 Speaker 1: I walk from gold to goal up and back. 242 00:13:22,960 --> 00:13:24,920 Speaker 2: So I guess goal to goal up and back is 243 00:13:24,960 --> 00:13:28,720 Speaker 2: maybe three hundred meters maybe a bit more. Where I 244 00:13:28,760 --> 00:13:31,480 Speaker 2: walk backwards the whole way, and so there's nothing around me. 245 00:13:31,559 --> 00:13:35,640 Speaker 2: I can't trip over anything. There's over grass, there's grass 246 00:13:35,880 --> 00:13:40,000 Speaker 2: I'm walking on. I should say what's over grass? And 247 00:13:40,880 --> 00:13:43,680 Speaker 2: I guess you know. The beauty of this is that 248 00:13:44,720 --> 00:13:47,360 Speaker 2: you know, when you think about when we walk, obviously 249 00:13:47,400 --> 00:13:50,920 Speaker 2: we're always are generally moving in a forward direction most 250 00:13:50,960 --> 00:13:54,160 Speaker 2: of the time now and then laterally, but generally we 251 00:13:54,280 --> 00:13:57,319 Speaker 2: don't step sideway as much. We don't step to the 252 00:13:57,440 --> 00:14:00,960 Speaker 2: right or to the left much. In terms of the 253 00:14:00,960 --> 00:14:03,720 Speaker 2: total steps that we take per day, for most of us, 254 00:14:04,360 --> 00:14:06,720 Speaker 2: very close to one hundred percent of those steps would 255 00:14:06,720 --> 00:14:11,600 Speaker 2: be taken moving forward, obviously, But what is great for 256 00:14:12,080 --> 00:14:14,760 Speaker 2: our us, I'm going to be honest, our glut sclop 257 00:14:14,840 --> 00:14:18,120 Speaker 2: medius and all of those muscles around our bum in 258 00:14:18,160 --> 00:14:23,120 Speaker 2: our bum and our hamstrings, even lower back muscles. What's 259 00:14:23,200 --> 00:14:26,720 Speaker 2: great is backward walking because we're getting a bit of 260 00:14:26,760 --> 00:14:32,600 Speaker 2: strength through that kind of posterior area or that posterior 261 00:14:32,720 --> 00:14:35,600 Speaker 2: chain of muscles some people call it, where it is 262 00:14:35,680 --> 00:14:39,120 Speaker 2: quite often compared to the muscles on the front quads 263 00:14:39,240 --> 00:14:43,600 Speaker 2: hip flexes, all of that quite weak. So backward walking 264 00:14:43,680 --> 00:14:47,480 Speaker 2: is great. Also, backward walking is something that is recommended 265 00:14:47,560 --> 00:14:50,840 Speaker 2: by a lot of physios and a lot of EPs 266 00:14:52,000 --> 00:14:56,440 Speaker 2: for alleviating back pain. And I have had a history 267 00:14:56,440 --> 00:14:59,240 Speaker 2: of back pain, and since I've started it's not to 268 00:14:59,240 --> 00:15:01,400 Speaker 2: say that you can if you do backward walking you'll 269 00:15:01,400 --> 00:15:03,880 Speaker 2: never have back paint again. But for me it's been 270 00:15:03,920 --> 00:15:06,360 Speaker 2: a game changer and so I've probably been doing it 271 00:15:06,440 --> 00:15:09,880 Speaker 2: consistently for about three years and I've really had no 272 00:15:10,040 --> 00:15:15,720 Speaker 2: significant back issues. Well, I have had zero significant back 273 00:15:15,760 --> 00:15:18,520 Speaker 2: issues over that time. Whether or not that's coincidence, whether 274 00:15:18,560 --> 00:15:21,920 Speaker 2: that's correlation or causation, who the fuck knows, but I'm 275 00:15:21,960 --> 00:15:24,000 Speaker 2: going to keep doing it. Number four is what we 276 00:15:24,040 --> 00:15:27,200 Speaker 2: call a wall squad. Now, this is when you probably 277 00:15:27,200 --> 00:15:29,960 Speaker 2: know what it is. It's like you put your back 278 00:15:29,960 --> 00:15:33,320 Speaker 2: against the wall, preferably probably not a probably not a 279 00:15:34,320 --> 00:15:36,640 Speaker 2: plaster wall, unless you're sure it's in front of a 280 00:15:36,680 --> 00:15:42,040 Speaker 2: stud Probably you know, something quite sturdy, and then you 281 00:15:42,120 --> 00:15:46,160 Speaker 2: slide your torso your upper body down the wall until 282 00:15:46,320 --> 00:15:48,720 Speaker 2: your legs are bent at the knees and they are 283 00:15:48,760 --> 00:15:51,120 Speaker 2: in a right angle position or a ninety degree position 284 00:15:51,120 --> 00:15:55,960 Speaker 2: at the knees. So you're now supporting your body weight 285 00:15:56,080 --> 00:15:56,920 Speaker 2: against the wall. 286 00:15:56,960 --> 00:15:58,000 Speaker 1: So you're leaning so. 287 00:15:58,000 --> 00:16:00,880 Speaker 2: Your upper body and the top of your is leaning 288 00:16:00,920 --> 00:16:04,040 Speaker 2: against the wall. Your head is also against the wall. 289 00:16:04,920 --> 00:16:07,880 Speaker 2: Notice that your head is also against the wall, shoulders 290 00:16:07,920 --> 00:16:10,320 Speaker 2: against the wall, back pressed against the wall, top of 291 00:16:10,320 --> 00:16:13,280 Speaker 2: your bum against the wall, and then your legs are 292 00:16:13,320 --> 00:16:15,520 Speaker 2: at right angles in front of you, your feet are 293 00:16:15,520 --> 00:16:17,880 Speaker 2: on the ground, your knees are bent to ninety degrees 294 00:16:18,640 --> 00:16:22,480 Speaker 2: and you are just holding yourself there. Now, the way 295 00:16:22,520 --> 00:16:24,960 Speaker 2: that people do this, which makes it easier, which we 296 00:16:25,000 --> 00:16:29,040 Speaker 2: don't want is Oh. Also, by the way, I just thought, 297 00:16:29,120 --> 00:16:33,360 Speaker 2: how much backward walking in three to five minutes whenever 298 00:16:33,360 --> 00:16:35,240 Speaker 2: you get a chance to do it in terms of. 299 00:16:35,240 --> 00:16:37,760 Speaker 1: Volume wall squat. 300 00:16:37,880 --> 00:16:40,680 Speaker 2: So what you'll see a lot of people do is 301 00:16:41,600 --> 00:16:44,400 Speaker 2: their lower leg instead of it going straight down to 302 00:16:44,440 --> 00:16:48,160 Speaker 2: the ground vertically, they have their feet way forward, which 303 00:16:48,200 --> 00:16:51,680 Speaker 2: means it's the knee. The back of the knee joint 304 00:16:51,720 --> 00:16:53,480 Speaker 2: is not at a right angle, not at a ninety 305 00:16:53,520 --> 00:16:57,040 Speaker 2: degree angle. It's at a more obtuse or a bigger angle, 306 00:16:57,960 --> 00:17:00,240 Speaker 2: which takes the pressure off the odds. 307 00:17:00,280 --> 00:17:00,880 Speaker 1: We don't want that. 308 00:17:00,920 --> 00:17:03,240 Speaker 2: We want we want your need to be right angles, 309 00:17:03,880 --> 00:17:07,240 Speaker 2: your feet flat on the ground, and everything else against 310 00:17:07,240 --> 00:17:12,360 Speaker 2: the wall. Now, what what does this do? It builds strength, 311 00:17:12,520 --> 00:17:16,640 Speaker 2: It builds lower body strength. And it's a static contraction. 312 00:17:16,840 --> 00:17:22,240 Speaker 2: So your muscles are not you know, increasing or decreasing 313 00:17:22,320 --> 00:17:23,639 Speaker 2: in length through the movement. 314 00:17:24,440 --> 00:17:25,320 Speaker 1: They're just static. 315 00:17:26,640 --> 00:17:29,960 Speaker 2: So there's no eccentric or concentric contraction. There's just a 316 00:17:30,000 --> 00:17:35,840 Speaker 2: static hold. Now you might start with fifteen seconds and 317 00:17:35,920 --> 00:17:38,040 Speaker 2: go fuck with your fuck, that's pretty hard. Cool start 318 00:17:38,080 --> 00:17:40,120 Speaker 2: at fifty you might start at six seconds, you might 319 00:17:40,200 --> 00:17:41,320 Speaker 2: start at three minutes. 320 00:17:41,520 --> 00:17:41,840 Speaker 1: I mean. 321 00:17:42,920 --> 00:17:46,680 Speaker 2: But also if this is for you potentially dangerous, don't 322 00:17:46,720 --> 00:17:48,520 Speaker 2: know who you are, I don't know what your current 323 00:17:48,600 --> 00:17:52,840 Speaker 2: level of function is, then maybe don't do it. Having 324 00:17:52,920 --> 00:17:55,000 Speaker 2: said that, like if I was going to get my 325 00:17:55,119 --> 00:17:57,600 Speaker 2: dad to do this exercise I'm describing to you now, 326 00:17:58,359 --> 00:18:00,840 Speaker 2: instead of his legs being at right angles, I would 327 00:18:00,840 --> 00:18:02,800 Speaker 2: have his bum a bit higher on the wall, if 328 00:18:02,840 --> 00:18:05,000 Speaker 2: you know what I mean. So he's not in such 329 00:18:05,040 --> 00:18:07,679 Speaker 2: a deep squad. He's kind of in a partial squat, 330 00:18:07,920 --> 00:18:11,399 Speaker 2: halfway between being upright and being in that position that 331 00:18:11,480 --> 00:18:15,360 Speaker 2: I described. But even for someone who's eighty five being 332 00:18:15,400 --> 00:18:17,760 Speaker 2: in something of a wall squad, even if it's like 333 00:18:17,800 --> 00:18:21,399 Speaker 2: a half wall squad, that's a good place to start. Okay, 334 00:18:21,480 --> 00:18:24,439 Speaker 2: So we've got the balance stuff, the stairs, the hills, 335 00:18:24,960 --> 00:18:28,280 Speaker 2: the backward walking, the wall squad. Next one, I literally 336 00:18:28,320 --> 00:18:30,280 Speaker 2: have one of these, and my dad has one. I 337 00:18:30,320 --> 00:18:33,080 Speaker 2: took him up one two months ago, which is just 338 00:18:33,800 --> 00:18:36,200 Speaker 2: a rubber ball or a tennis ball you can use 339 00:18:37,280 --> 00:18:40,639 Speaker 2: to squeeze and you go, well, what's that about. Well, 340 00:18:40,760 --> 00:18:44,240 Speaker 2: we know that there's an absolute. There's research in fact 341 00:18:44,280 --> 00:18:49,520 Speaker 2: correlating stronger grip strength with longevity and not only a lifespan, 342 00:18:49,600 --> 00:18:53,280 Speaker 2: but also health span. Now we're not saying that just 343 00:18:53,440 --> 00:18:56,399 Speaker 2: including squeezing a ball into your program is going to 344 00:18:56,440 --> 00:18:59,359 Speaker 2: make you live ten years longer, but we do know 345 00:18:59,400 --> 00:19:03,120 Speaker 2: that there is a correlation between that because generally, when 346 00:19:03,160 --> 00:19:05,640 Speaker 2: someone's stronger in the grip, they're stronger in the forearms, 347 00:19:05,640 --> 00:19:07,920 Speaker 2: they're stronger in the body, and so on. So there, 348 00:19:08,680 --> 00:19:12,640 Speaker 2: whether or not that is causal or you know, causation 349 00:19:12,760 --> 00:19:17,080 Speaker 2: or correlation, I'm pretty sure it's correlation more than it 350 00:19:17,160 --> 00:19:19,639 Speaker 2: is causation. In other words, a strong grip doesn't make 351 00:19:19,720 --> 00:19:23,679 Speaker 2: you live twenty years longer, but definitely you know that. 352 00:19:23,840 --> 00:19:26,879 Speaker 2: Really easy, Just grab a ball, squeeze it in, hold 353 00:19:26,920 --> 00:19:29,760 Speaker 2: it as hard as you can for three seconds, let 354 00:19:29,800 --> 00:19:32,919 Speaker 2: it go. I'm doing it right now in my office. 355 00:19:32,960 --> 00:19:34,840 Speaker 2: I'm doing this squeezing movement. 356 00:19:34,920 --> 00:19:35,679 Speaker 1: It's hilarious. 357 00:19:37,040 --> 00:19:39,720 Speaker 2: So squeeze the ball for two or three seconds, let 358 00:19:39,720 --> 00:19:43,159 Speaker 2: it go. Squeeze it two or three seconds, hold let 359 00:19:43,240 --> 00:19:46,040 Speaker 2: it go. Do that five times each hand. Now, even 360 00:19:46,040 --> 00:19:48,080 Speaker 2: if you can only squeeze a little bit, whatever, you 361 00:19:48,080 --> 00:19:50,320 Speaker 2: can do one hundred percent for you is one hundred percent. 362 00:19:51,119 --> 00:19:54,320 Speaker 2: Your maximum squeeze might be someone else's easy squeeze or 363 00:19:54,400 --> 00:19:59,399 Speaker 2: vice versa. But what we do is when we do that, 364 00:19:59,640 --> 00:20:04,040 Speaker 2: where increasing grip strength, hand strength in general, forearm strength, 365 00:20:05,440 --> 00:20:08,919 Speaker 2: and certainly you know it's a very easy thing to 366 00:20:08,920 --> 00:20:10,359 Speaker 2: do with some pretty good benefits. 367 00:20:11,040 --> 00:20:13,880 Speaker 1: Speaking of balls, number six is bouncing the ball. Now. 368 00:20:13,960 --> 00:20:17,160 Speaker 2: One of my favorite sayings is we don't stop playing 369 00:20:17,200 --> 00:20:20,560 Speaker 2: because we grow old. We grow old because we stop playing, 370 00:20:20,600 --> 00:20:23,359 Speaker 2: which I think George Bernard sure said. So I'm definitely 371 00:20:23,440 --> 00:20:27,520 Speaker 2: not taking credit for that, but you know it seems funny. 372 00:20:27,520 --> 00:20:30,479 Speaker 2: But the ball that I told you that I squeeze, 373 00:20:30,520 --> 00:20:35,439 Speaker 2: it's a yellow rubber ball. And I often, probably sixty 374 00:20:35,480 --> 00:20:37,280 Speaker 2: or seventy percent of the time when I go walking, 375 00:20:37,320 --> 00:20:39,960 Speaker 2: I take that ball with me and I often just 376 00:20:40,040 --> 00:20:44,000 Speaker 2: walk five k's say, seven thousand steps just bouncing the ball. 377 00:20:44,520 --> 00:20:46,960 Speaker 2: I'll be listening to a podcast or listening to a 378 00:20:47,080 --> 00:20:49,840 Speaker 2: lecture that I need to for UNI. I'll be walking 379 00:20:50,400 --> 00:20:52,560 Speaker 2: and I just bounced the ball on the footpath in 380 00:20:52,560 --> 00:20:54,199 Speaker 2: front of me, or the dirt in front of me, 381 00:20:54,320 --> 00:20:57,040 Speaker 2: from hand to hand, so across in front of me, 382 00:20:58,119 --> 00:21:01,840 Speaker 2: right to left, bouncing off the ground in between left 383 00:21:01,840 --> 00:21:09,520 Speaker 2: to right, bouncing off the ground in between, and again balance, coordinate, coordination, 384 00:21:11,480 --> 00:21:16,240 Speaker 2: put your teeth in harps. Really easy to do, fun, 385 00:21:16,840 --> 00:21:21,240 Speaker 2: good for you, good for hand eye coordination, and something 386 00:21:21,280 --> 00:21:25,359 Speaker 2: that creates a positive effect. And also like it's fun. 387 00:21:25,800 --> 00:21:28,879 Speaker 2: I know it seems weird and people look at me sometimes. 388 00:21:30,200 --> 00:21:33,200 Speaker 2: In fact, a lady said to me recently that looks 389 00:21:33,280 --> 00:21:36,720 Speaker 2: like fun, and I said, I'm a twelve year old 390 00:21:36,840 --> 00:21:39,760 Speaker 2: trapped in a sixty one year old body, and she laughed, 391 00:21:39,800 --> 00:21:41,800 Speaker 2: I said, and she said something like we should all 392 00:21:41,840 --> 00:21:44,520 Speaker 2: be so twelve, you know, or something like that. I'm like, yeah, 393 00:21:44,520 --> 00:21:47,040 Speaker 2: it's fun, and you know, it's I don't know. 394 00:21:47,200 --> 00:21:47,439 Speaker 1: To me. 395 00:21:47,560 --> 00:21:49,399 Speaker 2: I get in a little bit of flow state. 396 00:21:49,560 --> 00:21:51,639 Speaker 1: Just walk bounce, walk, bounce, walk bounce. 397 00:21:53,000 --> 00:21:54,679 Speaker 2: So you can use the same ball that you do 398 00:21:54,760 --> 00:21:58,080 Speaker 2: for your ball squeeze. Number seven still includes the ball, 399 00:21:58,119 --> 00:22:02,080 Speaker 2: although it could be a different a different ball. And 400 00:22:02,160 --> 00:22:07,520 Speaker 2: this is really coordination and a little bit of mobility 401 00:22:07,600 --> 00:22:10,440 Speaker 2: and strength and balance, which is throwing and catching. 402 00:22:11,240 --> 00:22:13,040 Speaker 1: Most people don't throw. 403 00:22:12,880 --> 00:22:16,800 Speaker 2: A ball after they're about eighteen or not regularly, or 404 00:22:16,840 --> 00:22:22,280 Speaker 2: even fourteen or fifteen. So five hundred meters from where 405 00:22:22,320 --> 00:22:23,760 Speaker 2: I live and by the way, I'm not trying to 406 00:22:24,000 --> 00:22:26,439 Speaker 2: be self indulgent here. I'm just giving you examples, like 407 00:22:26,480 --> 00:22:28,120 Speaker 2: if you want to find a way to do this shit, 408 00:22:28,160 --> 00:22:28,639 Speaker 2: you'll do it. 409 00:22:28,800 --> 00:22:32,239 Speaker 1: You'll do it. And if you think, you know. 410 00:22:32,280 --> 00:22:34,679 Speaker 2: One of the challenges with this stuff is it doesn't 411 00:22:34,720 --> 00:22:41,720 Speaker 2: seem high tech, it doesn't seem like groundbreaking. But if 412 00:22:41,760 --> 00:22:45,720 Speaker 2: people just did this stuff, but they just don't like 413 00:22:45,800 --> 00:22:48,520 Speaker 2: if old people just squeeze the ball all the time. 414 00:22:48,640 --> 00:22:51,520 Speaker 2: If old people, and I mean that with complete respect 415 00:22:51,560 --> 00:22:54,440 Speaker 2: because I'm one of them, walk some stairs. If old 416 00:22:54,440 --> 00:22:56,800 Speaker 2: people did some not think about it and not do 417 00:22:56,880 --> 00:22:59,280 Speaker 2: it three times, then never do it again. If old 418 00:22:59,280 --> 00:23:01,800 Speaker 2: people just bound the ball or throw a ball right, 419 00:23:02,320 --> 00:23:04,240 Speaker 2: and it could be throwing it to another person. It 420 00:23:04,280 --> 00:23:06,359 Speaker 2: could be an underhand throw. It doesn't have to be 421 00:23:06,400 --> 00:23:09,840 Speaker 2: an arm over your head, external rotation of the shoulder, 422 00:23:10,400 --> 00:23:12,720 Speaker 2: you know, world champion throw. 423 00:23:12,920 --> 00:23:15,600 Speaker 1: It can be under arm catch, under arm catch. 424 00:23:16,520 --> 00:23:19,760 Speaker 2: So right where two blocks from where I live, there's 425 00:23:19,800 --> 00:23:22,680 Speaker 2: a small park on a corner, and in the middle 426 00:23:22,720 --> 00:23:25,280 Speaker 2: of that is like a half basketball court on one 427 00:23:25,320 --> 00:23:27,600 Speaker 2: side and like on the other side are half a 428 00:23:27,680 --> 00:23:30,639 Speaker 2: tennis court with a brick wall in the middle. And 429 00:23:30,680 --> 00:23:32,840 Speaker 2: so I just go on the tennis side, and I 430 00:23:33,040 --> 00:23:36,879 Speaker 2: just throw my ball at the wall. I throw with 431 00:23:36,960 --> 00:23:38,880 Speaker 2: one hand, I catch with the other. I throw great 432 00:23:38,920 --> 00:23:41,239 Speaker 2: with my left hand because I'm left handed, and I 433 00:23:41,280 --> 00:23:43,840 Speaker 2: throw shit with my right hand because I'm left handed. 434 00:23:44,720 --> 00:23:47,359 Speaker 2: But I throw whatever hand I throw with, I catch 435 00:23:47,400 --> 00:23:50,359 Speaker 2: with the other. I do that for about one hundred throws. 436 00:23:50,359 --> 00:23:54,760 Speaker 2: Then I keep doing my walk. Now again, like these 437 00:23:54,840 --> 00:23:59,000 Speaker 2: things that seem really simple and childish are so good 438 00:23:59,040 --> 00:24:02,280 Speaker 2: for your nervousness, so good for your balance, so good 439 00:24:02,359 --> 00:24:06,520 Speaker 2: for your hand eye coordination, so good for keeping you young. 440 00:24:07,960 --> 00:24:10,439 Speaker 1: But you know, we just need to get out and 441 00:24:10,440 --> 00:24:10,720 Speaker 1: do it. 442 00:24:11,080 --> 00:24:13,720 Speaker 2: My suggestion to you, if this is resonating, and if 443 00:24:13,720 --> 00:24:18,159 Speaker 2: you're forty five or older, maybe an idea for you. 444 00:24:18,240 --> 00:24:20,720 Speaker 2: Of course, you know you're going to do something or nothing. 445 00:24:20,760 --> 00:24:23,320 Speaker 2: That's okay, and that's up to you, of course, but 446 00:24:23,440 --> 00:24:25,639 Speaker 2: you might choose two, three, four of these and go, 447 00:24:25,760 --> 00:24:28,280 Speaker 2: I'm just going to start to do this. I'm going 448 00:24:28,359 --> 00:24:31,240 Speaker 2: to start to do some of this just because it's 449 00:24:31,280 --> 00:24:33,000 Speaker 2: easy to do and there's some real. 450 00:24:32,880 --> 00:24:33,480 Speaker 1: Value in it. 451 00:24:34,280 --> 00:24:35,480 Speaker 2: So the next one that I'm going to. 452 00:24:35,480 --> 00:24:36,440 Speaker 1: Share with you is. 453 00:24:39,119 --> 00:24:45,080 Speaker 2: It's it's this is more for older people, but it's 454 00:24:45,119 --> 00:24:47,919 Speaker 2: called I call it a clock step, and what it 455 00:24:48,040 --> 00:24:51,359 Speaker 2: is is so this is probably I mean, anyone can 456 00:24:51,440 --> 00:24:56,560 Speaker 2: do this, but especially for people who are say sixty plus. Now, 457 00:24:56,600 --> 00:24:58,960 Speaker 2: if you know someone who's sixty plus or seventy plus 458 00:24:59,040 --> 00:25:00,680 Speaker 2: or eighty plus, you can. 459 00:25:00,520 --> 00:25:01,520 Speaker 1: Get them to do this. 460 00:25:01,680 --> 00:25:04,760 Speaker 2: And this is a really good exercise. So let's you 461 00:25:04,840 --> 00:25:06,560 Speaker 2: need to have a little bit of an imagination. So 462 00:25:06,600 --> 00:25:08,080 Speaker 2: you're standing on the floor. You've got a little bit 463 00:25:08,119 --> 00:25:10,720 Speaker 2: of space around you. So where you are standing is 464 00:25:10,760 --> 00:25:14,960 Speaker 2: the middle of a clock, right, So remember this activity 465 00:25:14,960 --> 00:25:17,560 Speaker 2: is called clock step clock step. 466 00:25:17,480 --> 00:25:18,719 Speaker 1: So you're in the middle of the clock. 467 00:25:19,960 --> 00:25:24,480 Speaker 2: Then you are you step forward from the middle of 468 00:25:24,520 --> 00:25:27,199 Speaker 2: the clock, which on this clock that's on the ground. 469 00:25:27,480 --> 00:25:30,520 Speaker 2: So you're stepping up to twelve let's say, left foot 470 00:25:30,560 --> 00:25:33,679 Speaker 2: forward and then right foot and then back to the 471 00:25:33,680 --> 00:25:36,240 Speaker 2: middle of the clock. Left foot back, right foot back. Cool. 472 00:25:36,720 --> 00:25:38,560 Speaker 2: So you've just gone from twelve o'clock back to the 473 00:25:38,560 --> 00:25:41,280 Speaker 2: middle of clock. Now you go to nine o'clock on 474 00:25:41,320 --> 00:25:43,840 Speaker 2: the ground, which is to your left. So you step 475 00:25:43,880 --> 00:25:47,320 Speaker 2: out left foot to the nine, bring your right foot 476 00:25:47,480 --> 00:25:49,399 Speaker 2: to the nine, then step back to the middle of 477 00:25:49,440 --> 00:25:51,600 Speaker 2: the clock with your right foot, bring your left foot 478 00:25:51,600 --> 00:25:53,600 Speaker 2: in to meet you you're back in the middle of clock. 479 00:25:53,640 --> 00:25:56,200 Speaker 2: So now you've gone twelve o'clock, nine o'clock, and now 480 00:25:56,240 --> 00:25:58,320 Speaker 2: you step to your right, which as we look at 481 00:25:58,320 --> 00:25:59,960 Speaker 2: the ground, as we step to the right, that would 482 00:26:00,160 --> 00:26:03,000 Speaker 2: be our three o'clock on our clock. So we step 483 00:26:03,080 --> 00:26:05,320 Speaker 2: out to the right with our right foot leading this time, 484 00:26:05,400 --> 00:26:08,919 Speaker 2: not left, so and we step laterally, so in other words, 485 00:26:08,920 --> 00:26:09,960 Speaker 2: we step out. 486 00:26:09,800 --> 00:26:10,480 Speaker 1: To the side. 487 00:26:10,560 --> 00:26:15,000 Speaker 2: We don't, so we keep facing the twelve o'clock. So 488 00:26:15,040 --> 00:26:17,920 Speaker 2: we're facing straight ahead, but we're stepping to the right. 489 00:26:18,760 --> 00:26:20,920 Speaker 2: Take right foot out, bring left foot to meet right, 490 00:26:21,000 --> 00:26:24,000 Speaker 2: then bring left foot back into the center of the clock, 491 00:26:24,119 --> 00:26:26,480 Speaker 2: right foot back in, and now you know what we're 492 00:26:26,520 --> 00:26:28,480 Speaker 2: going to do. We're going to step back to the six. 493 00:26:28,560 --> 00:26:31,320 Speaker 2: We're going to keep facing forward, and now we're going 494 00:26:31,359 --> 00:26:33,480 Speaker 2: back to the six left foot, back to the six 495 00:26:33,640 --> 00:26:36,080 Speaker 2: right foot, and then back into the middle of the clock. 496 00:26:36,160 --> 00:26:39,359 Speaker 2: Right now, so it's just a four way kind of 497 00:26:39,400 --> 00:26:42,560 Speaker 2: step where we're going forwards, we're going sideways, left, sideways right, 498 00:26:42,600 --> 00:26:46,560 Speaker 2: and then we're going backwards. But even just doing twenty 499 00:26:46,560 --> 00:26:50,160 Speaker 2: of those, twenty of those is probably going to take 500 00:26:50,240 --> 00:26:55,160 Speaker 2: you two hundred seconds, So like once around the clock 501 00:26:55,320 --> 00:26:58,440 Speaker 2: is maybe ten seconds. I actually haven't timed it, but 502 00:26:58,480 --> 00:27:01,879 Speaker 2: I'm guessing summer in that now, two hundred and seconds 503 00:27:01,920 --> 00:27:04,080 Speaker 2: of that. Let's round it down to one eighty to 504 00:27:04,160 --> 00:27:05,080 Speaker 2: make it three minutes. 505 00:27:05,160 --> 00:27:07,080 Speaker 1: That's quite a bit of work. That's quite a bit 506 00:27:07,080 --> 00:27:07,480 Speaker 1: of work. 507 00:27:08,080 --> 00:27:10,879 Speaker 2: Some people might start with three, some people might start 508 00:27:10,880 --> 00:27:11,320 Speaker 2: with five. 509 00:27:11,480 --> 00:27:13,000 Speaker 1: Just start whereever you start. 510 00:27:14,119 --> 00:27:16,440 Speaker 2: And this is really good for like if you've got 511 00:27:16,480 --> 00:27:18,439 Speaker 2: a mom or a dad, or a grandma or a 512 00:27:18,440 --> 00:27:21,200 Speaker 2: grandpa or somebody, or it might even be you where 513 00:27:22,000 --> 00:27:24,000 Speaker 2: you know you've had a hip operation or you've got 514 00:27:24,000 --> 00:27:28,159 Speaker 2: some kind of balance issues, or I don't do this 515 00:27:28,240 --> 00:27:30,400 Speaker 2: at the moment because I probably am a little bit 516 00:27:31,440 --> 00:27:33,320 Speaker 2: to advance for that. But there'll be a time in 517 00:27:33,359 --> 00:27:36,879 Speaker 2: my life where I really probably you know, in the 518 00:27:36,960 --> 00:27:40,440 Speaker 2: not too distant future, where I incorporate that and if 519 00:27:40,440 --> 00:27:42,639 Speaker 2: you really then want to go, I want to do 520 00:27:42,680 --> 00:27:45,760 Speaker 2: a more advanced version of that. Will then when you 521 00:27:45,800 --> 00:27:47,800 Speaker 2: step to the point on the clock, you bend your 522 00:27:47,880 --> 00:27:50,720 Speaker 2: knee a little bit and you do almost like a lunge, 523 00:27:51,200 --> 00:27:53,880 Speaker 2: like a lunge where you step into it, you bend 524 00:27:53,880 --> 00:27:55,639 Speaker 2: your knee, then you bring your other foot forward. Now, 525 00:27:55,680 --> 00:27:58,359 Speaker 2: whether or not you're going to twelve or nine or 526 00:27:58,400 --> 00:28:01,239 Speaker 2: three or six o'clock on clock, you can still do 527 00:28:01,320 --> 00:28:04,840 Speaker 2: that same kind of knee bending lunch movement. Again, if 528 00:28:04,840 --> 00:28:07,400 Speaker 2: you're worried about any of this, clear it with your 529 00:28:07,400 --> 00:28:12,280 Speaker 2: physio or your exercise scientist or your exercise physiologist or 530 00:28:12,800 --> 00:28:15,560 Speaker 2: you know the appropriate health fitness professional. 531 00:28:15,680 --> 00:28:16,160 Speaker 1: Two to go. 532 00:28:17,400 --> 00:28:23,560 Speaker 2: The second one is the second last one is easy, 533 00:28:23,600 --> 00:28:27,199 Speaker 2: easy to explain, and relatively easy to execute depending on 534 00:28:27,240 --> 00:28:30,600 Speaker 2: how you do it. So the second last one is 535 00:28:30,720 --> 00:28:35,119 Speaker 2: just weighted walking, and so you can do it a 536 00:28:35,119 --> 00:28:37,960 Speaker 2: couple of ways. There are actually vests that you can buy, 537 00:28:38,000 --> 00:28:41,080 Speaker 2: but I'm trying to do this without any equipment for you. 538 00:28:41,160 --> 00:28:47,360 Speaker 2: But so I have two vests, two weighted vests or 539 00:28:47,400 --> 00:28:50,720 Speaker 2: two vests that I can put weight in. And the 540 00:28:51,240 --> 00:28:54,440 Speaker 2: weights that I have are three pounds. Don't ask me why, Well, 541 00:28:54,600 --> 00:28:57,800 Speaker 2: ask me why why? Because it's American, so it comes 542 00:28:57,800 --> 00:29:03,239 Speaker 2: in pounds. But I can put up to what is it? 543 00:29:03,280 --> 00:29:07,120 Speaker 2: I think it's one hundred. It's about one hundred. Goive 544 00:29:07,160 --> 00:29:09,720 Speaker 2: will take one hundred and forty pounds, which is about 545 00:29:10,200 --> 00:29:13,680 Speaker 2: sixty four kilograms, which is crazy in one of my vests. 546 00:29:13,720 --> 00:29:16,960 Speaker 2: Obviously I've done that like twice. It's hysterically hard. 547 00:29:17,440 --> 00:29:18,080 Speaker 1: I don't do that. 548 00:29:18,520 --> 00:29:20,760 Speaker 2: But what I often do is, which is for me 549 00:29:21,160 --> 00:29:25,080 Speaker 2: relatively easy. I put twenty kilos in one of my vests, 550 00:29:27,520 --> 00:29:30,600 Speaker 2: and so which is it's solid. But I can walk 551 00:29:30,920 --> 00:29:34,040 Speaker 2: with a twenty kilo pack or a twenty kilo kind 552 00:29:34,040 --> 00:29:38,440 Speaker 2: of vest, you know, relatively, I mean it's it's I'm working, 553 00:29:38,520 --> 00:29:41,320 Speaker 2: but I can do five ks with no real problems. 554 00:29:41,880 --> 00:29:46,320 Speaker 2: Now think about this. I go from my current weight 555 00:29:46,440 --> 00:29:48,520 Speaker 2: is eighty one kilos, I put on this vest and 556 00:29:48,560 --> 00:29:52,720 Speaker 2: now I'm now I weigh in inverted commas one hundred 557 00:29:52,720 --> 00:29:55,920 Speaker 2: and one kilos. So now the same guy with the 558 00:29:55,960 --> 00:29:58,800 Speaker 2: same lungs and the same strength, and the same bones 559 00:29:58,840 --> 00:30:05,000 Speaker 2: and skeleton and bone density is moving twenty more kilos. 560 00:30:05,040 --> 00:30:08,960 Speaker 2: You think twenty kilos as a percentage of eighty is 561 00:30:09,040 --> 00:30:12,920 Speaker 2: twenty five percent, right, as a percentage of eighty, twenty 562 00:30:13,000 --> 00:30:16,440 Speaker 2: extra kilos is twenty five percent. So even though it's 563 00:30:16,480 --> 00:30:19,920 Speaker 2: only twenty kilos more, it's twenty five percent more of 564 00:30:19,960 --> 00:30:22,760 Speaker 2: my body weight. So now I've increased my body weight 565 00:30:22,800 --> 00:30:24,520 Speaker 2: in inverted commas by twenty five percent. 566 00:30:24,920 --> 00:30:26,120 Speaker 1: So what does that do for me? 567 00:30:26,720 --> 00:30:30,080 Speaker 2: Well, that increases That makes my heart and lungs work faster, 568 00:30:30,480 --> 00:30:35,400 Speaker 2: so there's cardiovascular benefit, increases bone density because I'm carrying 569 00:30:35,480 --> 00:30:40,160 Speaker 2: more weight, increases strength, increases muscular injury. It's whole bunch 570 00:30:40,160 --> 00:30:42,840 Speaker 2: of stuff, right, And it also with me, it makes 571 00:30:42,880 --> 00:30:45,680 Speaker 2: me really activate my core, you know how the kids 572 00:30:45,720 --> 00:30:49,800 Speaker 2: say that. It really makes me make sure that all 573 00:30:49,800 --> 00:30:52,959 Speaker 2: of the muscles around my lower back and stomach, so 574 00:30:53,440 --> 00:30:55,880 Speaker 2: that whole kind of belt around your waist are really 575 00:30:55,920 --> 00:30:59,560 Speaker 2: switched on and activated. So core muscles, lower back, postural muscles. 576 00:31:00,960 --> 00:31:04,600 Speaker 2: Now you're all going, well, I don't have a fucking vest. 577 00:31:04,880 --> 00:31:05,960 Speaker 2: I'm like, I get you. 578 00:31:06,480 --> 00:31:06,760 Speaker 1: Now. 579 00:31:07,040 --> 00:31:08,400 Speaker 2: You could find. 580 00:31:10,720 --> 00:31:12,760 Speaker 1: You could not wouldn't be very comfortable, but you could walk. 581 00:31:12,760 --> 00:31:14,640 Speaker 2: With a couple of bricks, you could walk. I think 582 00:31:14,800 --> 00:31:17,400 Speaker 2: most of you are going to have somewhere a. 583 00:31:17,280 --> 00:31:21,600 Speaker 1: Backpack or you know. 584 00:31:21,840 --> 00:31:23,520 Speaker 2: Like one of the things I do is I walk 585 00:31:23,600 --> 00:31:27,400 Speaker 2: to the supermarket sometimes where I will buy maybe ten 586 00:31:27,480 --> 00:31:30,920 Speaker 2: kilos of groceries and I walk down without them obviously 587 00:31:30,960 --> 00:31:32,840 Speaker 2: walk back with them. So I've done a ten kilo 588 00:31:33,000 --> 00:31:36,000 Speaker 2: carry back from the and it's a bit uncomfortable, and 589 00:31:36,040 --> 00:31:37,880 Speaker 2: I've got more weight in one hand than the other 590 00:31:37,960 --> 00:31:41,080 Speaker 2: and this, but all of that discomfort and that imbalance 591 00:31:41,240 --> 00:31:44,960 Speaker 2: means I've got to work harder. I've got to work harder. So, 592 00:31:45,120 --> 00:31:48,040 Speaker 2: if per chance you have a backpack, if not, maybe 593 00:31:48,080 --> 00:31:50,120 Speaker 2: you want to buy a real cheap one from somewhere 594 00:31:50,240 --> 00:31:53,560 Speaker 2: target ten dollars one and put some weight in there. 595 00:31:53,680 --> 00:31:55,440 Speaker 2: You don't have to put in I would start with 596 00:31:55,720 --> 00:31:59,520 Speaker 2: five kilos. And again I probably shouldn't say that. It 597 00:31:59,560 --> 00:32:02,880 Speaker 2: depends on who we are, but most people that I 598 00:32:02,960 --> 00:32:05,640 Speaker 2: know that would do this. You can probably start with 599 00:32:05,680 --> 00:32:07,680 Speaker 2: five kilos. If you're a bit fitter and stronger, you 600 00:32:07,720 --> 00:32:10,560 Speaker 2: can start with ten. And also the other benefit is 601 00:32:10,600 --> 00:32:13,720 Speaker 2: because you're moving more weight because you're you know, like 602 00:32:13,800 --> 00:32:17,160 Speaker 2: for example, this is bro science what I'm about to 603 00:32:17,200 --> 00:32:19,880 Speaker 2: share with you, but I want to give you an example. 604 00:32:20,360 --> 00:32:24,800 Speaker 2: Say when I walk, Let's say when I walk five kilometers. 605 00:32:25,240 --> 00:32:25,760 Speaker 1: Let's say I. 606 00:32:25,720 --> 00:32:29,840 Speaker 2: Walk for an hour, and let's say I'm walking at 607 00:32:29,880 --> 00:32:34,440 Speaker 2: five kilometers an hour, so that's my average speed. And 608 00:32:34,640 --> 00:32:39,160 Speaker 2: let's say hypothetically I expend four hundred calories in that 609 00:32:39,280 --> 00:32:41,080 Speaker 2: five kilometer slash one hour. 610 00:32:41,360 --> 00:32:42,520 Speaker 1: Four hundred calories. 611 00:32:43,000 --> 00:32:48,280 Speaker 2: Now, how many calories I expend depends on, in other words, 612 00:32:48,360 --> 00:32:52,040 Speaker 2: how much energy I burn depends on how much I weigh. 613 00:32:52,720 --> 00:32:54,360 Speaker 1: One two how. 614 00:32:54,200 --> 00:32:59,960 Speaker 2: Efficiently or inefficiently I walk. Interestingly, the more inn ficial 615 00:33:00,840 --> 00:33:05,240 Speaker 2: or biomechanically inefficient I am, the greater the energy expenditure, 616 00:33:06,720 --> 00:33:09,520 Speaker 2: whether or not I'm walking on a really firm surface 617 00:33:09,680 --> 00:33:12,200 Speaker 2: or a soft surface. Like you know that walking on 618 00:33:12,320 --> 00:33:15,840 Speaker 2: sand is much harder than walking on a hard surface, 619 00:33:15,920 --> 00:33:20,440 Speaker 2: So thirty minutes of soft sand walking is exponentially harder 620 00:33:20,480 --> 00:33:23,440 Speaker 2: than thirty minutes of walking around suburbia on a footpath. 621 00:33:25,800 --> 00:33:28,120 Speaker 2: So and then I guess the last one. There's probably 622 00:33:28,160 --> 00:33:30,240 Speaker 2: another one that I can't think of. But the last 623 00:33:30,240 --> 00:33:32,960 Speaker 2: one that I can think of is whether or not 624 00:33:33,040 --> 00:33:37,360 Speaker 2: you're walking on an incline or flat or stairs or hills, 625 00:33:37,600 --> 00:33:42,480 Speaker 2: or that's a variable too. But back to me going, 626 00:33:42,600 --> 00:33:45,120 Speaker 2: Let's say the variable that I change is I'm now 627 00:33:45,160 --> 00:33:50,240 Speaker 2: twenty kilos heavier. Well, I'm going to expend I don't 628 00:33:50,280 --> 00:33:53,080 Speaker 2: know the exact number, but I would tell you that 629 00:33:53,160 --> 00:33:59,640 Speaker 2: I'm going to expend a significantly greater number of calories 630 00:34:00,200 --> 00:34:04,760 Speaker 2: more energy doing the same walk five kilometers at the 631 00:34:04,760 --> 00:34:08,080 Speaker 2: same speed five kilometers per hour over the same time sixty. 632 00:34:07,720 --> 00:34:08,399 Speaker 1: Minutes one hour. 633 00:34:08,520 --> 00:34:12,120 Speaker 2: Right, doing the exact same thing but at a heavier 634 00:34:12,120 --> 00:34:16,360 Speaker 2: body weight in inverted commas. I'm going to increase energy 635 00:34:16,400 --> 00:34:20,680 Speaker 2: expenditure significantly, and also I'm going to get a much 636 00:34:20,719 --> 00:34:25,200 Speaker 2: greater cardiovascular benefit because my heart rate is going to 637 00:34:25,239 --> 00:34:30,279 Speaker 2: be up because I'm working much harder to mobilize one 638 00:34:30,400 --> 00:34:33,560 Speaker 2: hundred and one kilos not eighty one kilos. So a 639 00:34:33,640 --> 00:34:37,680 Speaker 2: range of benefits, but don't be me. You could start 640 00:34:37,719 --> 00:34:40,120 Speaker 2: with two ks, you could start with one K. Like 641 00:34:40,200 --> 00:34:44,520 Speaker 2: whatever you are carrying is an extra challenge that you 642 00:34:44,560 --> 00:34:47,640 Speaker 2: don't normally have, so think about that. And my last 643 00:34:47,680 --> 00:34:53,880 Speaker 2: one is the easiest thing. My caveat with this is 644 00:34:54,000 --> 00:34:58,040 Speaker 2: if you suffer from or deal with low blood pressure, 645 00:35:00,080 --> 00:35:04,920 Speaker 2: you might want to maybe give this a miss, or 646 00:35:05,080 --> 00:35:07,279 Speaker 2: if you're not sure if what I'm about to share 647 00:35:07,320 --> 00:35:10,839 Speaker 2: with you is you know, safe for you, or it's 648 00:35:10,880 --> 00:35:12,799 Speaker 2: definitely not a high risk thing by the way, but 649 00:35:13,000 --> 00:35:17,040 Speaker 2: still let's be sure check with your medical professional. And 650 00:35:17,080 --> 00:35:20,080 Speaker 2: that's just box breathing. And we've spoken about box breathing before. 651 00:35:21,520 --> 00:35:24,040 Speaker 2: And while this ain't going to make you run fast 652 00:35:24,120 --> 00:35:25,600 Speaker 2: or a jumphire, or it's not going to. 653 00:35:25,640 --> 00:35:26,360 Speaker 1: Make you jacked. 654 00:35:27,960 --> 00:35:30,640 Speaker 2: For those of you who overthink, for those of you 655 00:35:30,719 --> 00:35:35,239 Speaker 2: who deal with stress and anxiety and who struggle with 656 00:35:36,360 --> 00:35:44,720 Speaker 2: the internal chaos and turmoil. At times, this kind of concentrated, 657 00:35:44,920 --> 00:35:50,880 Speaker 2: focused breathing can be life changing, life changing, if not 658 00:35:52,000 --> 00:35:56,960 Speaker 2: state changing, in the moment. And so my protocol, so 659 00:35:57,080 --> 00:36:00,360 Speaker 2: box breathing is essentially we breathe in for a period 660 00:36:00,400 --> 00:36:04,600 Speaker 2: of time. Then once we fully breathe in, we hold 661 00:36:04,719 --> 00:36:07,560 Speaker 2: our breath for the same amount of time. Then we 662 00:36:07,680 --> 00:36:10,160 Speaker 2: breathe out for the same amount of time, and at 663 00:36:10,160 --> 00:36:13,360 Speaker 2: the end of that full exhalation, we hold our breath 664 00:36:13,400 --> 00:36:14,680 Speaker 2: for the same amount of time. 665 00:36:15,080 --> 00:36:16,320 Speaker 1: And then that's one box. 666 00:36:16,560 --> 00:36:20,560 Speaker 2: So in, hold out, hold, So we've kind of gone, 667 00:36:21,080 --> 00:36:24,560 Speaker 2: you know, around the square, so to speak. So for me, 668 00:36:24,760 --> 00:36:27,279 Speaker 2: I tend to do five to six seconds. I don't 669 00:36:27,360 --> 00:36:30,279 Speaker 2: sit there with a watch or a clock, but you know, 670 00:36:30,360 --> 00:36:34,560 Speaker 2: so for me it would be in I don't know why, 671 00:36:34,560 --> 00:36:37,560 Speaker 2: I'm demonstrating breathing, in, breathing and breathing, and then I 672 00:36:37,600 --> 00:36:39,120 Speaker 2: get to the end of that, I hold that for 673 00:36:39,280 --> 00:36:41,480 Speaker 2: five or six then I breathe out slowly five or 674 00:36:41,520 --> 00:36:43,759 Speaker 2: six and at the end of that exhalation, when you 675 00:36:43,840 --> 00:36:46,279 Speaker 2: really want to take a breath, you just hold. And 676 00:36:46,360 --> 00:36:50,360 Speaker 2: what that does is it activates our power sympathetic nervous system. 677 00:36:50,480 --> 00:36:53,359 Speaker 2: So the calm the farm, not the fight or flight 678 00:36:53,440 --> 00:37:00,560 Speaker 2: the other one. And typically typical symptoms lower heart rate, 679 00:37:01,320 --> 00:37:07,759 Speaker 2: more relaxed breathing, lower blood pressure, changes in biochemistry where 680 00:37:07,800 --> 00:37:11,480 Speaker 2: we now our body starts to produce calm chemicals, not 681 00:37:12,760 --> 00:37:16,520 Speaker 2: you know, the kind of stress chemicals, and it puts 682 00:37:16,600 --> 00:37:20,040 Speaker 2: us quite quickly, or it can put us quite quickly 683 00:37:20,080 --> 00:37:23,960 Speaker 2: in a much better space. So I recommend box breathing, 684 00:37:24,400 --> 00:37:27,040 Speaker 2: you know, once or twice a day, or. 685 00:37:27,040 --> 00:37:28,080 Speaker 1: As often as you need it. 686 00:37:28,120 --> 00:37:31,520 Speaker 2: But again, all of those things, so number one is balanced, 687 00:37:31,600 --> 00:37:33,440 Speaker 2: Number two is stare or he'll walking. 688 00:37:34,040 --> 00:37:35,319 Speaker 1: Number three is backward walking. 689 00:37:35,440 --> 00:37:38,520 Speaker 2: Number four as wall squats, Number four as ball squeeze, 690 00:37:38,840 --> 00:37:41,239 Speaker 2: So just grip strength stuff, bouncing the ball as number 691 00:37:41,280 --> 00:37:45,600 Speaker 2: six throwing catching. Number seven the clock step, remember standing 692 00:37:45,640 --> 00:37:49,600 Speaker 2: in the middle of the clock blah blah blah, weighted walking, 693 00:37:49,680 --> 00:37:53,200 Speaker 2: So exact same protocol. Just make yourself a bit heavier. 694 00:37:53,239 --> 00:37:56,880 Speaker 2: And the last one box breathing. Now I'm not going 695 00:37:56,960 --> 00:38:02,160 Speaker 2: to win an award for that program. It's not groundbreaking, 696 00:38:02,200 --> 00:38:05,640 Speaker 2: it's not revolutionary. But the truth is that most people 697 00:38:06,640 --> 00:38:12,360 Speaker 2: don't do any of that stuff ever, most people, well. 698 00:38:12,200 --> 00:38:13,440 Speaker 1: Not intentionally anyway. 699 00:38:14,120 --> 00:38:15,800 Speaker 2: So if you're a person and you want to start 700 00:38:15,840 --> 00:38:16,400 Speaker 2: to make. 701 00:38:18,080 --> 00:38:20,239 Speaker 1: I'm pretty sure you're a person. Let me say that again. 702 00:38:20,320 --> 00:38:22,160 Speaker 2: If you are a person who wants to make a 703 00:38:22,160 --> 00:38:26,200 Speaker 2: few changes, there might be something really simple in there 704 00:38:26,480 --> 00:38:27,000 Speaker 2: which is. 705 00:38:26,920 --> 00:38:28,640 Speaker 1: A kind of a stepping off point for you. 706 00:38:29,800 --> 00:38:32,959 Speaker 2: All right, team, Or or you might want to share 707 00:38:33,000 --> 00:38:35,880 Speaker 2: this with someone for whom you think it's relevant and 708 00:38:36,000 --> 00:38:42,640 Speaker 2: might be helpful. Love, your collective guts is see ya.