WEBVTT - #1925 We Grow Old Because We Stop Playing - Harps 0:00:00.560 --> 0:00:03.600 I get a team. I hope you're bloody great. It's me. 0:00:03.840 --> 0:00:06.000 So today I want to do something different. It's very different. 0:00:06.000 --> 0:00:08.640 I've never done a podcast like this before. So I'm 0:00:08.640 --> 0:00:10.240 going to say up front, some of you this will 0:00:10.280 --> 0:00:13.080 be interesting. Some of you we will be relevant. 0:00:15.120 --> 0:00:16.680 For some of you it might. 0:00:16.760 --> 0:00:22.119 Just be an interesting listen because you are a trainer, 0:00:22.200 --> 0:00:24.520 or you are an exercise physiologist, or you are a 0:00:24.520 --> 0:00:28.320 group exercise teacher, or you work with older people who 0:00:28.600 --> 0:00:31.440 or you work in the health wellness space more broadly. 0:00:33.400 --> 0:00:35.680 But I just want to give you some ideas. I 0:00:35.720 --> 0:00:39.199 want to share some ideas and thoughts and exercises and 0:00:39.240 --> 0:00:45.120 activities which I believe are really really underutilized and I 0:00:45.240 --> 0:00:57.920 believe are potentially powerful, helpful and potentially transformational additions to 0:00:58.160 --> 0:01:01.000 anyone's kind of day. So one of the things that 0:01:01.400 --> 0:01:05.640 happens is as we get older, quite often and quite obviously, 0:01:06.480 --> 0:01:08.080 we tend to stop doing a lot of things that 0:01:08.120 --> 0:01:09.880 we did when we were kids. You know, running and 0:01:09.920 --> 0:01:12.640 playing and moving in lots of directions and climbing shit 0:01:12.760 --> 0:01:15.880 and jumping shit, and you know, playing with balls and 0:01:15.920 --> 0:01:19.200 throwing balls and catching balls and just a lot of 0:01:19.280 --> 0:01:23.920 incidental fun based stuff that we did for no reason 0:01:24.080 --> 0:01:26.920 other than just to hang out with our friends or 0:01:26.959 --> 0:01:27.920 to have fun. 0:01:27.800 --> 0:01:31.240 Or to move or to. 0:01:30.400 --> 0:01:32.240 You know, whatever it was. But we don't do that 0:01:32.280 --> 0:01:35.240 when we get older. And while I understand why we 0:01:35.280 --> 0:01:39.120 don't do that, it would actually be great for us 0:01:39.680 --> 0:01:43.920 if we did maintain a level of I don't need 0:01:43.959 --> 0:01:47.360 to do this, but I'm gonna do this activity, a 0:01:47.480 --> 0:01:50.720 level of fun, a level of play into our day 0:01:50.760 --> 0:01:53.040 to day kind of operating system. 0:01:53.960 --> 0:01:56.200 So, I mean, you all know that I'm going. 0:01:56.120 --> 0:01:59.160 To advocate for strength training for older people and for 0:01:59.360 --> 0:02:03.280 you know, lifting and doing some pilarates or doing some 0:02:03.360 --> 0:02:06.200 body weight stuff, and doesn't matter where the environment is. 0:02:06.280 --> 0:02:09.560 And you know, walking every day, you know, ten thousand 0:02:09.600 --> 0:02:11.679 steps give or take something like that. 0:02:12.000 --> 0:02:14.120 You know all of that stuff. So today is not 0:02:14.160 --> 0:02:14.680 going to be that. 0:02:15.840 --> 0:02:22.800 Today's me suggesting some or giving you some movement options, 0:02:23.760 --> 0:02:27.000 some options for your body. None of them are particularly 0:02:27.040 --> 0:02:29.799 hard at all. I had a look at the list. 0:02:29.840 --> 0:02:32.919 I've got ten things on my list. My dad could 0:02:33.000 --> 0:02:34.720 do these. I'm not saying it could do all of 0:02:34.800 --> 0:02:38.680 them brilliantly. But Ron is somewhat restricted at the moment, 0:02:38.760 --> 0:02:40.920 and he's eighty five he's eighty six in a week 0:02:41.000 --> 0:02:44.160 or two in fact, next week July four, Happy birthday, 0:02:44.160 --> 0:02:49.720 old fella next week as I record this, And there's 0:02:49.760 --> 0:02:51.280 just a lot of stuff that we can do to 0:02:51.440 --> 0:02:56.680 maintain function as we get older, but we tend not 0:02:56.800 --> 0:03:00.840 to do a lot of really easy to do things 0:03:01.040 --> 0:03:02.120 just because. 0:03:02.600 --> 0:03:04.880 I don't know, just because that's what life dictates, that's 0:03:04.919 --> 0:03:05.560 where we're at. 0:03:07.200 --> 0:03:10.920 So by introducing some of this stuff, or all of 0:03:10.960 --> 0:03:13.120 this stuff, like I've said, there's ten things, it might 0:03:13.160 --> 0:03:15.360 be one, might be two, three, four or five. It 0:03:15.360 --> 0:03:17.120 could be the whole lot. None of them are hard. 0:03:17.200 --> 0:03:21.280 Like I said, Now, let me just preface this by saying, 0:03:21.280 --> 0:03:25.120 of course, this is not a personal prescription or program. 0:03:25.639 --> 0:03:28.320 If you are worried about any of these from a 0:03:28.520 --> 0:03:34.440 health or a safety perspective, for you, see your doctor, 0:03:34.520 --> 0:03:37.720 see your exercise physiologist, or your trainer, or probably a 0:03:37.760 --> 0:03:39.720 doctor and say, look, this is some of the stuff 0:03:39.760 --> 0:03:42.760 I heard might not be a bad idea to incorporate 0:03:42.800 --> 0:03:43.880 into my day to day. 0:03:43.960 --> 0:03:46.720 What do you think some of you will know? 0:03:46.800 --> 0:03:48.800 You probably don't need to go to that length because 0:03:48.840 --> 0:03:53.840 none of this is particularly intense or difficult or complicated 0:03:54.600 --> 0:04:01.240 or requires an immense amount of skill or conditioning. So 0:04:01.320 --> 0:04:04.120 without further ado, here are the ten things that I 0:04:04.200 --> 0:04:11.120 reckon are great, free, relatively easy to do, don't require 0:04:11.120 --> 0:04:17.320 any special equipment, don't require a special exercise outfit, but 0:04:18.200 --> 0:04:28.680 done consistently, can really make a significant physiological functional shift. 0:04:29.000 --> 0:04:32.200 And not just physiological and functional from movement point of view, 0:04:32.240 --> 0:04:35.279 but also psychological and emotional, because we know when we 0:04:35.400 --> 0:04:37.920 change our body, when we get a bit fitter and 0:04:37.960 --> 0:04:39.560 a bit stronger, and a bit healthier, and a bit 0:04:39.600 --> 0:04:41.400 more balance and a bit more all of those things, 0:04:41.480 --> 0:04:43.719 we get a bit more confidence, and we get a 0:04:43.720 --> 0:04:47.360 bit more joy. So it's this stuff is of course 0:04:47.400 --> 0:04:53.880 it's in essence it's addressing physiology, but it kind of 0:04:54.480 --> 0:04:56.640 there's a flow on effect to our mind and our 0:04:56.640 --> 0:04:59.839 emotions and our day to day states. So that's really 0:05:00.080 --> 0:05:04.400 portner as well. So the first thing I'm suggesting that 0:05:04.720 --> 0:05:06.839 you do, if you're interested in trying this, is just 0:05:06.920 --> 0:05:10.640 some real basic balance stuff. One of the things that 0:05:10.680 --> 0:05:13.440 happens as we get older is we lose balance. One 0:05:13.480 --> 0:05:17.159 of the biggest challenges and dangers and problems for people 0:05:17.279 --> 0:05:22.680 over seventy is what's commonly referred to as age related falls, 0:05:22.720 --> 0:05:27.400 and people fall for a couple of reasons. But one 0:05:27.400 --> 0:05:29.320 of the reasons. One of the reasons is they don't 0:05:29.320 --> 0:05:31.720 have enough muscle, They don't have enough strength to recover 0:05:31.800 --> 0:05:35.960 if they trip. But also another really crucial factor is 0:05:36.000 --> 0:05:39.479 they just their balance as shit. Their balance is not 0:05:39.600 --> 0:05:43.320 what it once was. And so we know that at 0:05:43.360 --> 0:05:46.080 any age, even my dad's age eighty five turn in 0:05:46.120 --> 0:05:50.480 eighty six, my dad can still improve strength and balance 0:05:50.520 --> 0:05:54.800 and coordination and you know, europic endurance and muscular endurance 0:05:54.839 --> 0:05:57.520 given the right stimuli doing things the right way. He's 0:05:57.560 --> 0:05:59.280 not going to make the Olympic team. He's not going 0:05:59.320 --> 0:06:02.120 to run a sub you know, four minute mile, is 0:06:02.160 --> 0:06:04.640 not going to bench press his own body weight anytime soon. 0:06:04.760 --> 0:06:09.560 But what we know is that bodies are adaptable. And 0:06:09.760 --> 0:06:12.279 if we go from doing nothing to like, if you 0:06:12.320 --> 0:06:16.599 go from doing no balance work and then you introduce two, three, four, 0:06:16.680 --> 0:06:20.560 five minutes a day of balance work, all things being equal, 0:06:20.600 --> 0:06:23.800 you're going to see an improvement. It's not high risk, 0:06:23.880 --> 0:06:28.480 it's not dangerous, it's not there's not too much exertion. 0:06:29.480 --> 0:06:31.320 So when I say balance. 0:06:31.080 --> 0:06:34.960 I'm suggesting you start with something like this, just standing 0:06:34.960 --> 0:06:37.920 on one foot and you might want to do this 0:06:38.000 --> 0:06:42.000 initially near a bench or near something, eyes open by 0:06:42.000 --> 0:06:46.200 the way, eyes open facing the bench, where if you 0:06:46.240 --> 0:06:48.159 feel like you're going to fall or over balance, you 0:06:48.200 --> 0:06:51.720 can catch yourself, you can grab yourself. So my suggestion is, 0:06:52.960 --> 0:06:55.080 you know, obviously one foot a time, one foot off 0:06:55.080 --> 0:06:59.400 the ground, one on the ground, one off the ground, 0:06:59.600 --> 0:07:03.440 and maybe installments of ten seconds. Start with ten seconds, 0:07:03.440 --> 0:07:05.440 build up to fifteen and build up to thirty, build 0:07:05.520 --> 0:07:09.720 up to maybe build up maybe to a minute. And 0:07:09.840 --> 0:07:11.480 you might want to have your hands on your hips. 0:07:11.520 --> 0:07:13.239 You might want to have them out to the side. 0:07:13.320 --> 0:07:17.560 It probably doesn't matter too much. Typically you'll find it 0:07:17.640 --> 0:07:20.040 a bit easier if your hands are not on your 0:07:20.080 --> 0:07:22.520 hips but rather out to the side, because it allows 0:07:22.520 --> 0:07:24.480 you to adjust and adapt and correct. 0:07:24.200 --> 0:07:24.720 A little bit. 0:07:25.040 --> 0:07:27.240 Now, I know this seems like as I'm saying this, 0:07:27.360 --> 0:07:32.040 I'm like, this is so bloody fundamental. Do I really 0:07:32.080 --> 0:07:34.600 need tell to tell people how to do this? And 0:07:34.680 --> 0:07:37.280 probably not, I probably don't need to tell you how 0:07:37.320 --> 0:07:40.440 to do it, But just the idea of saying, you know, 0:07:40.480 --> 0:07:44.080 what if I incorporated three million, three minutes of balance 0:07:44.240 --> 0:07:46.880 a day, so I did you know, right leg, left leg? 0:07:47.400 --> 0:07:49.960 I'm just muck around like that, and I do three 0:07:50.000 --> 0:07:52.040 minutes a day, that's twenty one minutes a week of 0:07:52.280 --> 0:07:54.960 balance stuff. If I do it every day, that's twenty 0:07:55.000 --> 0:07:59.960 one minutes a week. I'm investing into training my muscles 0:08:00.240 --> 0:08:03.400 and my nervous system in a new and different way 0:08:03.840 --> 0:08:09.240 to improve a really important component of fitness and mobility, 0:08:09.520 --> 0:08:13.440 which is balance. And then you'll find, you know, maybe 0:08:13.440 --> 0:08:15.040 you get to the point where you can do thirty 0:08:15.080 --> 0:08:19.000 seconds really easily and it's not a challenge, then you 0:08:19.080 --> 0:08:23.480 might want to try again stand close to something that 0:08:23.560 --> 0:08:25.960 you can grab, but you might want to try with 0:08:26.040 --> 0:08:29.280 your eyes closed, and that kind of that makes it 0:08:29.320 --> 0:08:34.120 a whole new ball game. So I'm suggesting balance stuff, 0:08:34.679 --> 0:08:37.120 you know, even like for those of you who are 0:08:38.080 --> 0:08:41.040 you know, relatively fit, strong, functional, you might go Craig, 0:08:41.120 --> 0:08:43.160 That's that's like too easy for me. 0:08:43.600 --> 0:08:44.559 I'm going to go cool. 0:08:45.120 --> 0:08:48.480 So what like, for example, I do is quite often 0:08:49.200 --> 0:08:52.320 let's say I'm washing dishes. I might think this is bullshit. 0:08:52.360 --> 0:08:55.559 This is one hundred percent true. If I'm washing the dishes, 0:08:55.640 --> 0:08:57.400 I will see if I can wash all of the 0:08:57.440 --> 0:09:00.640 dishes on one foot, and then I'll dry all of 0:09:00.679 --> 0:09:03.680 the dishes on the other foot, so I might be 0:09:03.800 --> 0:09:08.400 doing a task. Sometimes I'm currently sitting at my desk, 0:09:08.480 --> 0:09:10.320 but it's a stand up desk, so it comes up 0:09:10.320 --> 0:09:14.560 and down. Some days, I'm doing a podcast where I'm 0:09:14.640 --> 0:09:17.880 chatting to someone and I'm standing, not sitting, and I 0:09:17.920 --> 0:09:20.520 will just swap feet. I'll stand on one foot for 0:09:20.679 --> 0:09:23.080 as long as I can, and then I'll stand on 0:09:23.120 --> 0:09:25.679 the other foot. I'm still present, I'm still having the conversation. 0:09:25.800 --> 0:09:29.000 No one knows what I'm doing, but I'm working my 0:09:29.040 --> 0:09:32.680 nervous system and my muscular system, and I'm improving or 0:09:32.720 --> 0:09:35.960 working on my balance while I'm doing something else. And yes, 0:09:36.000 --> 0:09:38.200 that would equate to a man multitasking. 0:09:39.720 --> 0:09:40.360 You welcome. 0:09:41.800 --> 0:09:44.079 The next one, which is a no brainer, is stair 0:09:44.160 --> 0:09:47.600 walking or maybe a light jog, depending on where you're at. 0:09:47.640 --> 0:09:51.320 Stairs are great walking upstairs one at a time or 0:09:51.360 --> 0:09:55.120 maybe two at a time. I have stairs in my house. 0:09:55.200 --> 0:09:57.959 I probably walk up and downstairs twenty times a day. 0:09:58.000 --> 0:10:01.480 You think about that over seven days, that's one hundred 0:10:01.520 --> 0:10:04.720 and forty times a week. I'm climbing stairs. And that's 0:10:04.760 --> 0:10:09.040 obviously not part of my exercise program. That's incidental, but 0:10:09.200 --> 0:10:11.840 one of the by products of me climbing stairs one 0:10:11.880 --> 0:10:14.240 hundred and forty times. It's probably more, it's probably two 0:10:14.280 --> 0:10:16.680 hundred times a week. I'm up and down the stairs 0:10:16.760 --> 0:10:20.840 all day because I work from home as well. But 0:10:21.520 --> 0:10:25.640 one of the byproducts or benefits for me having been doing, 0:10:25.800 --> 0:10:28.120 you know, two hundred flights of stairs every week of 0:10:28.120 --> 0:10:30.120 my life for the last thirty years or so that 0:10:30.160 --> 0:10:33.000 I've been living where I currently live, is that my 0:10:33.120 --> 0:10:35.760 legs are actually really quite strong. So I've got quite 0:10:35.800 --> 0:10:39.080 strong quads, quite strong butt, sorry to tell you that, 0:10:39.240 --> 0:10:42.679 and quite good muscular endurance because I'm getting up and 0:10:42.720 --> 0:10:45.880 down the stairs all the time. Now that's before I 0:10:45.920 --> 0:10:48.720 even train my legs in the gym. But what we 0:10:48.840 --> 0:10:51.720 know also when you're obviously when you're going up a step, 0:10:51.800 --> 0:10:54.320 you're stepping with one foot ones remaining them bringing up 0:10:54.320 --> 0:10:56.640 the other one. So there's an element of balance as well. 0:10:57.840 --> 0:11:00.000 So if you can walk up the stairs, for those 0:11:00.120 --> 0:11:03.120 of you can walk up the stairs without holding onto 0:11:03.160 --> 0:11:05.480 a railing or a rail, I should say, if you 0:11:05.559 --> 0:11:09.840 need to do. But walking up stairs and downstairs is 0:11:09.880 --> 0:11:13.400 great for strength, great for a bit of muscular endurance, 0:11:13.440 --> 0:11:15.560 great for aerobic endurance, and if you want to up 0:11:15.559 --> 0:11:18.559 the intensity of course, you can step two steps at 0:11:18.559 --> 0:11:19.200 a time, you. 0:11:19.080 --> 0:11:22.480 Can vary the speed, you can do more volume. But 0:11:22.679 --> 0:11:23.959 even you know. 0:11:24.120 --> 0:11:30.199 Consciously doing five minutes a day where it's not incidental, 0:11:30.320 --> 0:11:33.200 it's intentional. Or it could be a hill, it could 0:11:33.240 --> 0:11:39.319 be a ramp. There's a ramp right near me which 0:11:39.360 --> 0:11:43.400 is about eighty meters up, and I quite often I 0:11:43.440 --> 0:11:45.200 walk down to the bottom of that ramp and I 0:11:45.320 --> 0:11:47.000 run up the ramp and I do that. You know, 0:11:47.040 --> 0:11:49.600 I don't sprint up, but again I might do that 0:11:49.640 --> 0:11:52.800 five times, and that down and up the eighty meter 0:11:52.920 --> 0:11:55.600 ramp might be sixty let's be honest, but it's really steep. 0:11:55.679 --> 0:11:56.600 It's really steep. 0:11:59.080 --> 0:12:02.040 And I do that five times every time I walk 0:12:02.120 --> 0:12:04.880 past it, and that probably takes me in total four minutes. 0:12:04.920 --> 0:12:08.680 So things like where we are actually carrying our body 0:12:08.720 --> 0:12:11.720 weight uphill, be that you know, on a ramp or 0:12:11.760 --> 0:12:17.120 an actual hill or stairs, greatful lower body strength, great fitness, 0:12:17.160 --> 0:12:21.280 of course, you know, essentially pretty easy to execute. 0:12:22.280 --> 0:12:23.880 And if you are older and more. 0:12:23.720 --> 0:12:26.800 Frail and with worse balance, do it, but do it 0:12:26.880 --> 0:12:29.560 slower and more carefully and hold on to the rail, 0:12:29.600 --> 0:12:33.120 and you might graduate to no rail and more reps 0:12:33.200 --> 0:12:36.720 or more stairs and a quicker speed over time. Number 0:12:36.760 --> 0:12:40.080 three on my list is which I've spoken about once 0:12:40.160 --> 0:12:45.240 or twice, is backward walking. Now, of course, when I 0:12:45.240 --> 0:12:48.280 say walking backwards, this can be fraught with danger. I'm 0:12:48.320 --> 0:12:52.520 suggesting you don't do it, you know, in Chapel Street 0:12:52.520 --> 0:12:54.600 in Melbourne, or you don't do it in the middle 0:12:54.600 --> 0:12:59.280 of people or a crowd. Of course, I would suggest 0:12:59.400 --> 0:13:01.880 that if you want to try a bit of backward walking, 0:13:02.760 --> 0:13:03.959 go slowly to start. 0:13:04.120 --> 0:13:07.240 Do it on grass. The reason that I love. 0:13:07.640 --> 0:13:10.800 I actually really love backward walking. I do that probably 0:13:10.800 --> 0:13:12.520 a couple of times a week because I walk past 0:13:12.559 --> 0:13:16.559 and oval and the oval that I walk past, I 0:13:16.760 --> 0:13:19.240 try to walk from goal, well, I don't I walk, 0:13:19.360 --> 0:13:19.840 not try to. 0:13:20.000 --> 0:13:22.160 I walk from gold to goal up and back. 0:13:22.960 --> 0:13:24.920 So I guess goal to goal up and back is 0:13:24.960 --> 0:13:28.720 maybe three hundred meters maybe a bit more. Where I 0:13:28.760 --> 0:13:31.480 walk backwards the whole way, and so there's nothing around me. 0:13:31.559 --> 0:13:35.640 I can't trip over anything. There's over grass, there's grass 0:13:35.880 --> 0:13:40.000 I'm walking on. I should say what's over grass? And 0:13:40.880 --> 0:13:43.680 I guess you know. The beauty of this is that 0:13:44.720 --> 0:13:47.360 you know, when you think about when we walk, obviously 0:13:47.400 --> 0:13:50.920 we're always are generally moving in a forward direction most 0:13:50.960 --> 0:13:54.160 of the time now and then laterally, but generally we 0:13:54.280 --> 0:13:57.319 don't step sideway as much. We don't step to the 0:13:57.440 --> 0:14:00.960 right or to the left much. In terms of the 0:14:00.960 --> 0:14:03.720 total steps that we take per day, for most of us, 0:14:04.360 --> 0:14:06.720 very close to one hundred percent of those steps would 0:14:06.720 --> 0:14:11.600 be taken moving forward, obviously, But what is great for 0:14:12.080 --> 0:14:14.760 our us, I'm going to be honest, our glut sclop 0:14:14.840 --> 0:14:18.120 medius and all of those muscles around our bum in 0:14:18.160 --> 0:14:23.120 our bum and our hamstrings, even lower back muscles. What's 0:14:23.200 --> 0:14:26.720 great is backward walking because we're getting a bit of 0:14:26.760 --> 0:14:32.600 strength through that kind of posterior area or that posterior 0:14:32.720 --> 0:14:35.600 chain of muscles some people call it, where it is 0:14:35.680 --> 0:14:39.120 quite often compared to the muscles on the front quads 0:14:39.240 --> 0:14:43.600 hip flexes, all of that quite weak. So backward walking 0:14:43.680 --> 0:14:47.480 is great. Also, backward walking is something that is recommended 0:14:47.560 --> 0:14:50.840 by a lot of physios and a lot of EPs 0:14:52.000 --> 0:14:56.440 for alleviating back pain. And I have had a history 0:14:56.440 --> 0:14:59.240 of back pain, and since I've started it's not to 0:14:59.240 --> 0:15:01.400 say that you can if you do backward walking you'll 0:15:01.400 --> 0:15:03.880 never have back paint again. But for me it's been 0:15:03.920 --> 0:15:06.360 a game changer and so I've probably been doing it 0:15:06.440 --> 0:15:09.880 consistently for about three years and I've really had no 0:15:10.040 --> 0:15:15.720 significant back issues. Well, I have had zero significant back 0:15:15.760 --> 0:15:18.520 issues over that time. Whether or not that's coincidence, whether 0:15:18.560 --> 0:15:21.920 that's correlation or causation, who the fuck knows, but I'm 0:15:21.960 --> 0:15:24.000 going to keep doing it. Number four is what we 0:15:24.040 --> 0:15:27.200 call a wall squad. Now, this is when you probably 0:15:27.200 --> 0:15:29.960 know what it is. It's like you put your back 0:15:29.960 --> 0:15:33.320 against the wall, preferably probably not a probably not a 0:15:34.320 --> 0:15:36.640 plaster wall, unless you're sure it's in front of a 0:15:36.680 --> 0:15:42.040 stud Probably you know, something quite sturdy, and then you 0:15:42.120 --> 0:15:46.160 slide your torso your upper body down the wall until 0:15:46.320 --> 0:15:48.720 your legs are bent at the knees and they are 0:15:48.760 --> 0:15:51.120 in a right angle position or a ninety degree position 0:15:51.120 --> 0:15:55.960 at the knees. So you're now supporting your body weight 0:15:56.080 --> 0:15:56.920 against the wall. 0:15:56.960 --> 0:15:58.000 So you're leaning so. 0:15:58.000 --> 0:16:00.880 Your upper body and the top of your is leaning 0:16:00.920 --> 0:16:04.040 against the wall. Your head is also against the wall. 0:16:04.920 --> 0:16:07.880 Notice that your head is also against the wall, shoulders 0:16:07.920 --> 0:16:10.320 against the wall, back pressed against the wall, top of 0:16:10.320 --> 0:16:13.280 your bum against the wall, and then your legs are 0:16:13.320 --> 0:16:15.520 at right angles in front of you, your feet are 0:16:15.520 --> 0:16:17.880 on the ground, your knees are bent to ninety degrees 0:16:18.640 --> 0:16:22.480 and you are just holding yourself there. Now, the way 0:16:22.520 --> 0:16:24.960 that people do this, which makes it easier, which we 0:16:25.000 --> 0:16:29.040 don't want is Oh. Also, by the way, I just thought, 0:16:29.120 --> 0:16:33.360 how much backward walking in three to five minutes whenever 0:16:33.360 --> 0:16:35.240 you get a chance to do it in terms of. 0:16:35.240 --> 0:16:37.760 Volume wall squat. 0:16:37.880 --> 0:16:40.680 So what you'll see a lot of people do is 0:16:41.600 --> 0:16:44.400 their lower leg instead of it going straight down to 0:16:44.440 --> 0:16:48.160 the ground vertically, they have their feet way forward, which 0:16:48.200 --> 0:16:51.680 means it's the knee. The back of the knee joint 0:16:51.720 --> 0:16:53.480 is not at a right angle, not at a ninety 0:16:53.520 --> 0:16:57.040 degree angle. It's at a more obtuse or a bigger angle, 0:16:57.960 --> 0:17:00.240 which takes the pressure off the odds. 0:17:00.280 --> 0:17:00.880 We don't want that. 0:17:00.920 --> 0:17:03.240 We want we want your need to be right angles, 0:17:03.880 --> 0:17:07.240 your feet flat on the ground, and everything else against 0:17:07.240 --> 0:17:12.360 the wall. Now, what what does this do? It builds strength, 0:17:12.520 --> 0:17:16.640 It builds lower body strength. And it's a static contraction. 0:17:16.840 --> 0:17:22.240 So your muscles are not you know, increasing or decreasing 0:17:22.320 --> 0:17:23.639 in length through the movement. 0:17:24.440 --> 0:17:25.320 They're just static. 0:17:26.640 --> 0:17:29.960 So there's no eccentric or concentric contraction. There's just a 0:17:30.000 --> 0:17:35.840 static hold. Now you might start with fifteen seconds and 0:17:35.920 --> 0:17:38.040 go fuck with your fuck, that's pretty hard. Cool start 0:17:38.080 --> 0:17:40.120 at fifty you might start at six seconds, you might 0:17:40.200 --> 0:17:41.320 start at three minutes. 0:17:41.520 --> 0:17:41.840 I mean. 0:17:42.920 --> 0:17:46.680 But also if this is for you potentially dangerous, don't 0:17:46.720 --> 0:17:48.520 know who you are, I don't know what your current 0:17:48.600 --> 0:17:52.840 level of function is, then maybe don't do it. Having 0:17:52.920 --> 0:17:55.000 said that, like if I was going to get my 0:17:55.119 --> 0:17:57.600 dad to do this exercise I'm describing to you now, 0:17:58.359 --> 0:18:00.840 instead of his legs being at right angles, I would 0:18:00.840 --> 0:18:02.800 have his bum a bit higher on the wall, if 0:18:02.840 --> 0:18:05.000 you know what I mean. So he's not in such 0:18:05.040 --> 0:18:07.679 a deep squad. He's kind of in a partial squat, 0:18:07.920 --> 0:18:11.399 halfway between being upright and being in that position that 0:18:11.480 --> 0:18:15.360 I described. But even for someone who's eighty five being 0:18:15.400 --> 0:18:17.760 in something of a wall squad, even if it's like 0:18:17.800 --> 0:18:21.399 a half wall squad, that's a good place to start. Okay, 0:18:21.480 --> 0:18:24.439 So we've got the balance stuff, the stairs, the hills, 0:18:24.960 --> 0:18:28.280 the backward walking, the wall squad. Next one, I literally 0:18:28.320 --> 0:18:30.280 have one of these, and my dad has one. I 0:18:30.320 --> 0:18:33.080 took him up one two months ago, which is just 0:18:33.800 --> 0:18:36.200 a rubber ball or a tennis ball you can use 0:18:37.280 --> 0:18:40.639 to squeeze and you go, well, what's that about. Well, 0:18:40.760 --> 0:18:44.240 we know that there's an absolute. There's research in fact 0:18:44.280 --> 0:18:49.520 correlating stronger grip strength with longevity and not only a lifespan, 0:18:49.600 --> 0:18:53.280 but also health span. Now we're not saying that just 0:18:53.440 --> 0:18:56.399 including squeezing a ball into your program is going to 0:18:56.440 --> 0:18:59.359 make you live ten years longer, but we do know 0:18:59.400 --> 0:19:03.120 that there is a correlation between that because generally, when 0:19:03.160 --> 0:19:05.640 someone's stronger in the grip, they're stronger in the forearms, 0:19:05.640 --> 0:19:07.920 they're stronger in the body, and so on. So there, 0:19:08.680 --> 0:19:12.640 whether or not that is causal or you know, causation 0:19:12.760 --> 0:19:17.080 or correlation, I'm pretty sure it's correlation more than it 0:19:17.160 --> 0:19:19.639 is causation. In other words, a strong grip doesn't make 0:19:19.720 --> 0:19:23.679 you live twenty years longer, but definitely you know that. 0:19:23.840 --> 0:19:26.879 Really easy, Just grab a ball, squeeze it in, hold 0:19:26.920 --> 0:19:29.760 it as hard as you can for three seconds, let 0:19:29.800 --> 0:19:32.919 it go. I'm doing it right now in my office. 0:19:32.960 --> 0:19:34.840 I'm doing this squeezing movement. 0:19:34.920 --> 0:19:35.679 It's hilarious. 0:19:37.040 --> 0:19:39.720 So squeeze the ball for two or three seconds, let 0:19:39.720 --> 0:19:43.159 it go. Squeeze it two or three seconds, hold let 0:19:43.240 --> 0:19:46.040 it go. Do that five times each hand. Now, even 0:19:46.040 --> 0:19:48.080 if you can only squeeze a little bit, whatever, you 0:19:48.080 --> 0:19:50.320 can do one hundred percent for you is one hundred percent. 0:19:51.119 --> 0:19:54.320 Your maximum squeeze might be someone else's easy squeeze or 0:19:54.400 --> 0:19:59.399 vice versa. But what we do is when we do that, 0:19:59.640 --> 0:20:04.040 where increasing grip strength, hand strength in general, forearm strength, 0:20:05.440 --> 0:20:08.919 and certainly you know it's a very easy thing to 0:20:08.920 --> 0:20:10.359 do with some pretty good benefits. 0:20:11.040 --> 0:20:13.880 Speaking of balls, number six is bouncing the ball. Now. 0:20:13.960 --> 0:20:17.160 One of my favorite sayings is we don't stop playing 0:20:17.200 --> 0:20:20.560 because we grow old. We grow old because we stop playing, 0:20:20.600 --> 0:20:23.359 which I think George Bernard sure said. So I'm definitely 0:20:23.440 --> 0:20:27.520 not taking credit for that, but you know it seems funny. 0:20:27.520 --> 0:20:30.479 But the ball that I told you that I squeeze, 0:20:30.520 --> 0:20:35.439 it's a yellow rubber ball. And I often, probably sixty 0:20:35.480 --> 0:20:37.280 or seventy percent of the time when I go walking, 0:20:37.320 --> 0:20:39.960 I take that ball with me and I often just 0:20:40.040 --> 0:20:44.000 walk five k's say, seven thousand steps just bouncing the ball. 0:20:44.520 --> 0:20:46.960 I'll be listening to a podcast or listening to a 0:20:47.080 --> 0:20:49.840 lecture that I need to for UNI. I'll be walking 0:20:50.400 --> 0:20:52.560 and I just bounced the ball on the footpath in 0:20:52.560 --> 0:20:54.199 front of me, or the dirt in front of me, 0:20:54.320 --> 0:20:57.040 from hand to hand, so across in front of me, 0:20:58.119 --> 0:21:01.840 right to left, bouncing off the ground in between left 0:21:01.840 --> 0:21:09.520 to right, bouncing off the ground in between, and again balance, coordinate, coordination, 0:21:11.480 --> 0:21:16.240 put your teeth in harps. Really easy to do, fun, 0:21:16.840 --> 0:21:21.240 good for you, good for hand eye coordination, and something 0:21:21.280 --> 0:21:25.359 that creates a positive effect. And also like it's fun. 0:21:25.800 --> 0:21:28.879 I know it seems weird and people look at me sometimes. 0:21:30.200 --> 0:21:33.200 In fact, a lady said to me recently that looks 0:21:33.280 --> 0:21:36.720 like fun, and I said, I'm a twelve year old 0:21:36.840 --> 0:21:39.760 trapped in a sixty one year old body, and she laughed, 0:21:39.800 --> 0:21:41.800 I said, and she said something like we should all 0:21:41.840 --> 0:21:44.520 be so twelve, you know, or something like that. I'm like, yeah, 0:21:44.520 --> 0:21:47.040 it's fun, and you know, it's I don't know. 0:21:47.200 --> 0:21:47.439 To me. 0:21:47.560 --> 0:21:49.399 I get in a little bit of flow state. 0:21:49.560 --> 0:21:51.639 Just walk bounce, walk, bounce, walk bounce. 0:21:53.000 --> 0:21:54.679 So you can use the same ball that you do 0:21:54.760 --> 0:21:58.080 for your ball squeeze. Number seven still includes the ball, 0:21:58.119 --> 0:22:02.080 although it could be a different a different ball. And 0:22:02.160 --> 0:22:07.520 this is really coordination and a little bit of mobility 0:22:07.600 --> 0:22:10.440