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Speaker 1: Hi, and welcome back to Bounce Forward with Meet Tippaul.

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Speaker 2: I'd like to acknowledge the traditional cust earnings of the

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Speaker 2: land on which I'm recording this podcast, the we're undering

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Speaker 2: people of the cooler nation.

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Speaker 1: I pay my respects to elders past and present.

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Speaker 2: Natasha contacted me with a great question High Tip would

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Speaker 2: love a question answered for your podcast.

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Speaker 1: Please do steps really matter?

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Speaker 2: If I eat well, work out most days twenty minutes,

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Speaker 2: but only do five thousand steps a day doesn't mean

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Speaker 2: I won't make any progress. So counting steps can be

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Speaker 2: really helpful and a meaningful way to stay active. But

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Speaker 2: how much it matters depends on really your personal health

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Speaker 2: and your fitness goals.

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Speaker 1: So there are a few really.

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Speaker 2: Strong benefits to counting your steps. So you've got increased

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Speaker 2: awareness of your overall activity levels. So you're tracking your steps,

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Speaker 2: it's making you more mindful of how active or in

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Speaker 2: active you are throughout the day, and it's easy to

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Speaker 2: underestimate your activity. Some days you get home and you're like, oh,

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Speaker 2: I've done so much today, and you look at your

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Speaker 2: steps as like four thousand and so it really does

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Speaker 2: give you measurable data to help you understand your daily

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Speaker 2: movement because sometimes we underestimate it big time.

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Speaker 1: Then you know, steps are really.

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Speaker 2: Great to encourage you to do more movement because if

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Speaker 2: you see your step count is lacking, it really motivates

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Speaker 2: you to walk more and maybe take the stairs instead

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Speaker 2: of the escalator.

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Speaker 1: And if you're close to your goal, you might want

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Speaker 1: to do a.

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Speaker 2: Couple of laps, a couple of stairs and try and

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Speaker 2: meet that target. And then I think the other benefit

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Speaker 2: is that it really promotes general health. You know, walking

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Speaker 2: is the easiest and the most accessible form of exercise,

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Speaker 2: so it's great for everyone, all levels of fitness, all

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Speaker 2: ability levels, and counting steps is a great way to

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Speaker 2: motivate you and you have your goal and you get

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Speaker 2: that cardiovascular health, that better mood than doorphins, and it

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Speaker 2: also improve your weight maintenance if that's where you're at.

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Speaker 1: And I'm a big fan of structure and goals.

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Speaker 2: So if you say, you know, often people say ten

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Speaker 2: thousand steps, great, if that's.

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Speaker 1: A benchmark, then go for it.

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Speaker 2: And you want to get those steps in every day,

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Speaker 2: that's fantastic and it can be a real gateway to

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Speaker 2: other fitness goals. So once you hit that ten thousand

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Speaker 2: steps goal. You might want to increase it to twelve

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Speaker 2: thousand steps or you know, but there are some things

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Speaker 2: to consider. Step counting isn't everything. Because I'm a very

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Speaker 2: active person, work out a lot, do exercise for a job,

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Speaker 2: and yet still some days I only get like seven

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Speaker 2: thousand steps in, and I do kick myself about that

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Speaker 2: and think, wow, where.

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Speaker 1: Did I go wrong?

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Speaker 2: I've been to active all day. But whilst it's a

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Speaker 2: great way to stay active, it's not the only metrics.

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Speaker 2: So you've got strength training right, you got your flexibility work,

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Speaker 2: You've got other forms of exercise that are really important

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Speaker 2: for your overall health.

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Speaker 1: And you know, it's not all about your steps.

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Speaker 2: It's about recompositioning your body so that you get more

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Speaker 2: of that lean muscle mass which is the fountain of youth,

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Speaker 2: and that steps don't measure that strength training at all, and.

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Speaker 1: That's really really important.

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Speaker 2: The other factor is that ten thousand steps can feel

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Speaker 2: really overwhelming.

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Speaker 1: It does to me.

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Speaker 2: I can't usually honestly hit ten thousand steps unless I

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Speaker 2: go for like a five k run and then keep

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Speaker 2: my watch going and then I get to ten thousand steps.

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Speaker 2: But I've also done a five k run right. So

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Speaker 2: I find, you know, being at home, working from home,

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Speaker 2: running a business, running after a toddler, I just don't

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Speaker 2: get to ten thousand a day. It's a really big goal,

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Speaker 2: so it can be demoralizing. So you do need to

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Speaker 2: be really aware of where you're setting your step goals

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Speaker 2: and what other activities you're doing. And then I'd always

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Speaker 2: say quality over quantity, So the intensity of your steps

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Speaker 2: matter to you. Can't just waddle around, right, A brisk

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Speaker 2: walk has more cardiovascular benefits than a slow, casual waddle.

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Speaker 2: So balance step counting with other forms of more intense movement.

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Speaker 1: It's very important.

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Speaker 2: When I was on The Biggest Loser, I got my

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Speaker 2: contestants to walk all the time because they were bigger.

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Speaker 2: It was really safe for them, really good for their joints,

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Speaker 2: and they walked off a lot of weight and it

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Speaker 2: really was a very very very effective way to lose

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Speaker 2: kilos and move shift some weight. So if you are

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Speaker 2: wanting to lose some weight but you have injuries, or

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Speaker 2: you are a little bit bigger and you're just getting

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Speaker 2: into exercise for the first time, walking is the best

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Speaker 2: place to start. And getting a step count like your

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Speaker 2: Apple watch or whatever device you're using to count your

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Speaker 2: steps is fantastic. Have that goal and make sure you

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Speaker 2: add in some incline, some stairs, some intensity into the

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Speaker 2: movement as well, and you will get a great result.

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Speaker 2: So yeah, in short steps can be useful tool, but

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Speaker 2: you've got to manage them with maintaining some intensity in

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Speaker 2: your activity levels and making sure that you have a

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Speaker 2: well rounded fitness approach. Mary dm me with a great question. Hey, tif,

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Speaker 2: I'm hoping you can help me learn a little bit.

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Speaker 2: I hear these words related to fitness, but what do

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Speaker 2: they actually mean? Can you help me unpack some more

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Speaker 2: fitness jargon? So the words that Mary was struggling with

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Speaker 2: were dynamic, static, unilateral versus bilateral movements, and neutral positions

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Speaker 2: or neutral spine. Really great fitness terms which are thrown

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Speaker 2: around a lot and are not really understood, I think.

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Speaker 2: So let's start with dynamic dynamic. In fitness, dynamic is

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Speaker 2: it references more movements that involve motion and engage multiple

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Speaker 2: muscle groups and joints, and dynamic exercises are often used

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Speaker 2: to improve your strength, your flexibility, coordination. Examples like lunges,

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Speaker 2: jumping jacks, star jumps, whatever you might call them, or

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Speaker 2: any exercise where the body is actively moving. And I

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Speaker 2: love dynamic movements for warmups for example, so dynamic stretches

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Speaker 2: like swinging your.

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Speaker 1: Legs or arm circles.

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Speaker 2: They're often used in warm up because it increases blood

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Speaker 2: flow and your mobility. So dynamics really important for getting

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Speaker 2: the body ready to work out, and they're great to

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Speaker 2: call upon these exercises and movements in warmups. Then you

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Speaker 2: have static, So static refers to exercises or stretches where

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Speaker 2: there is no movement and you're in like a fixed position,

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Speaker 2: and static movements are used to build endurance, strength, and

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Speaker 2: flexibility by holding a position for a certain amount of time.

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Speaker 2: And you might a lot of people you see at

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Speaker 2: the gym and they don't know any better, but they're

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Speaker 2: getting ready to work out and they're holding a static

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Speaker 2: stretch like a hamstring stretch for thirty seconds or you know,

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Speaker 2: and it's not the most effective way to get your

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Speaker 2: body ready for a workout. It can actually lead to injury.

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Speaker 2: You're not right, you haven't got the circulation, the muscles

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Speaker 2: aren't warm, So holding a stretch for thirty seconds can

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Speaker 2: be a little bit bad, but it's great after you

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Speaker 2: do the workout. Static stretching is fantastic to cool down,

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Speaker 2: but another static movement might be like holding a plank

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Speaker 2: because you're in that set position. So yeah, you always

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Speaker 2: want to go dynamic for warm ups and static for

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Speaker 2: cool downs. Then there's unilateral versus bilateral movements. So unilateral

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Speaker 2: refers to exercises that work one side of the body

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Speaker 2: at a time. This can help improve your balance, correct

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Speaker 2: muscle imbalances if there are any, and increases your core stability,

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Speaker 2: so think of single leg squats, lunges, or a one

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Speaker 2: armed dumbell row. Bilateral, on the other hand, refers to

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Speaker 2: exercises that work both sides of the body simultaneously, and

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Speaker 2: these exercises typically allow for greater strength development since both

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Speaker 2: limbs are working together. So think about your squats both

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Speaker 2: legs or bench press using both arms. Quite powerful movements,

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Speaker 2: so there's a real difference there, one side of the

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Speaker 2: body versus both. Then you hear neutral spine or a

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Speaker 2: neutral position a lot in things like pilates and yoga

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Speaker 2: even and the neutral spine position is the natural curvature

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Speaker 2: of the spine where the three curves your cervical, thoracic,

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Speaker 2: and lumbar are in alignment, and this position is essential

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Speaker 2: for really safe and effective movements in exercises, and it

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Speaker 2: minimizes stress on the spine and helps maintain really beautiful

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Speaker 2: good posture. So examples exercises like dead lifts or squats.

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Speaker 2: Maintaining a neutral spine means keeping your back straight, shoulders back,

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Speaker 2: pulvis in a neutral position to avoid rounding or over

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Speaker 2: extending the spine. It's really important. So neutral spine is

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Speaker 2: very important to understand. Now these terms can help you

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Speaker 2: perform exercises much more effectively. Mary, the takeaway today that

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Speaker 2: I want you to have is dynamic for warm up

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Speaker 2: and static for cool down. Really important there because I'm

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Speaker 2: positive you'll go to the gym and you'll see someone

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Speaker 2: holding a stretch before they start their workout and you'll

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Speaker 2: be like, ah, Tiff said, not to do that. You're

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Speaker 2: meant to do some leg swings or some mobility really

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Speaker 2: warm up the body gets the circulation moving and warm

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Speaker 2: up before you do your workout, not you know, hold

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Speaker 2: that position. So it's a number one mistake I see

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Speaker 2: in gyms a lot, and I hope that helps.

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Speaker 1: Mary. Thanks so much for listening to Bounce Forward.

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Speaker 2: I love having your company so please DM on Instagram

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Speaker 2: at tip Hale Underscore XO and let me know what

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Speaker 2: questions you'd love me to cover. Don't forget to rate

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Speaker 2: and review me on your podcast out Speak soon, Happy days,