1
00:00:00,800 --> 00:00:03,880
Speaker 1: Hello, Katie Wolvan three point sixty online at Mixed one

2
00:00:03,880 --> 00:00:05,200
Speaker 1: O four nine dot com.

3
00:00:05,920 --> 00:00:09,640
Speaker 2: Well, it is exercise right week, and it's time to

4
00:00:09,680 --> 00:00:12,280
Speaker 2: think about the amount of exercise and physical activity that

5
00:00:12,440 --> 00:00:15,880
Speaker 2: Territorians are getting into. And we did just catch up

6
00:00:15,920 --> 00:00:18,920
Speaker 2: with an elite swimmer who's obviously doing plenty of exercise

7
00:00:19,200 --> 00:00:22,040
Speaker 2: but joining us on the line to talk more about

8
00:00:22,079 --> 00:00:26,400
Speaker 2: exercise right week. It is the Palmerston Regional Hospital physiotherapist

9
00:00:26,800 --> 00:00:31,520
Speaker 2: in Peach. Sorry, Aaron Pecky, Good morning to you. Aaron, Sorry,

10
00:00:32,040 --> 00:00:35,600
Speaker 2: good morning, How are you very well? I do apologize

11
00:00:35,640 --> 00:00:39,000
Speaker 2: I was reading quickly then and mispronounced your whole name,

12
00:00:40,240 --> 00:00:45,400
Speaker 2: not you, Aaron. Tell us a little bit about exercise

13
00:00:45,560 --> 00:00:46,160
Speaker 2: right week.

14
00:00:47,280 --> 00:00:49,560
Speaker 1: Yeah, so it's I mean, it's I guess, a good

15
00:00:49,640 --> 00:00:52,519
Speaker 1: chance for just people to reflect on, you know, what

16
00:00:52,600 --> 00:00:55,160
Speaker 1: they're doing day to day and each week and making

17
00:00:55,200 --> 00:00:58,600
Speaker 1: sure they're getting out and moving their bodies. And you

18
00:00:58,640 --> 00:01:01,240
Speaker 1: know it doesn't always have to look like you know,

19
00:01:01,280 --> 00:01:03,680
Speaker 1: in our gym session five days a week. You know,

20
00:01:03,800 --> 00:01:07,000
Speaker 1: they show studies have shown that we get health benefits

21
00:01:07,000 --> 00:01:10,600
Speaker 1: from walking and you know, exercise as little as ten

22
00:01:10,600 --> 00:01:14,400
Speaker 1: minutes at a time. So yeah, even if it's even

23
00:01:14,440 --> 00:01:17,520
Speaker 1: if it looks yeah, like a bit too much, just

24
00:01:17,720 --> 00:01:19,679
Speaker 1: remembering that, Yeah, you can do little bits at a

25
00:01:19,680 --> 00:01:22,600
Speaker 1: time and you're still getting that those physical and mental

26
00:01:22,640 --> 00:01:25,320
Speaker 1: benefits of exercise and eron.

27
00:01:25,400 --> 00:01:29,000
Speaker 2: Does that change as well based on your age?

28
00:01:29,520 --> 00:01:33,120
Speaker 1: Oh look, I think, you know, I think it depends

29
00:01:33,160 --> 00:01:35,800
Speaker 1: on how much you you know, you do growing up,

30
00:01:35,920 --> 00:01:40,080
Speaker 1: you do through you know, your school and what's you know,

31
00:01:40,160 --> 00:01:43,360
Speaker 1: what I guess is normal for you to do. But

32
00:01:43,440 --> 00:01:45,559
Speaker 1: I guess as we get older, you know, I think

33
00:01:45,560 --> 00:01:50,000
Speaker 1: the expectation or the public guidelines of doing you know,

34
00:01:50,120 --> 00:01:53,720
Speaker 1: those ten thousand steps or an hour a day isn't

35
00:01:53,760 --> 00:01:56,240
Speaker 1: realistic for everyone. And you know, we want to acknowledge

36
00:01:56,240 --> 00:02:01,080
Speaker 1: that that's okay. And you know, like low impact exercise

37
00:02:01,240 --> 00:02:04,320
Speaker 1: such as walking or swimming. Yeah, like I said, for

38
00:02:04,360 --> 00:02:06,640
Speaker 1: as a little as ten minutes a day can be

39
00:02:06,720 --> 00:02:10,480
Speaker 1: so beneficial. And unfortunately, we do live really busy lives

40
00:02:10,560 --> 00:02:13,880
Speaker 1: and you know, we're busy with work or you know, kids,

41
00:02:13,919 --> 00:02:16,440
Speaker 1: and you know we may be in pain or have

42
00:02:16,480 --> 00:02:20,200
Speaker 1: other medical conditions. But I think it's you know, exercise

43
00:02:20,320 --> 00:02:22,919
Speaker 1: is the best preventative medicine we can do for our health.

44
00:02:23,000 --> 00:02:25,679
Speaker 1: You know, when we think about preventative medicine. We think

45
00:02:25,680 --> 00:02:28,800
Speaker 1: of you having a good night's sleep, drinking plenty of water,

46
00:02:28,919 --> 00:02:31,440
Speaker 1: and having a good diet. But studies have shown if

47
00:02:31,480 --> 00:02:34,560
Speaker 1: we only make one massive, you know, one difference to

48
00:02:34,760 --> 00:02:37,919
Speaker 1: our health, and that is exercise, you will get the best,

49
00:02:38,120 --> 00:02:39,600
Speaker 1: the best benefit I suppose.

50
00:02:39,840 --> 00:02:42,359
Speaker 2: Yeah, it's I mean, it's quite amazing when you think

51
00:02:42,360 --> 00:02:43,960
Speaker 2: of it like that. And I know for some people

52
00:02:44,040 --> 00:02:47,880
Speaker 2: it's it's a huge part of our lives. But for others,

53
00:02:47,919 --> 00:02:50,440
Speaker 2: like you touched on, you know, as they could have

54
00:02:50,600 --> 00:02:53,919
Speaker 2: a you know, pre existing injury or something that makes

55
00:02:53,919 --> 00:02:57,520
Speaker 2: it a little bit more difficult. You know, what are

56
00:02:57,600 --> 00:03:00,840
Speaker 2: some of the guidelines I guess for for different people

57
00:03:00,840 --> 00:03:02,840
Speaker 2: when it comes to the amount of time that we

58
00:03:02,919 --> 00:03:05,520
Speaker 2: should be trying to exercise, even if it is just

59
00:03:06,040 --> 00:03:09,360
Speaker 2: a nice low impact swim or a you know, a

60
00:03:09,400 --> 00:03:10,680
Speaker 2: stroll down the beach.

61
00:03:11,680 --> 00:03:15,080
Speaker 1: Yeah, I mean, I guess essentially more is better, but

62
00:03:15,200 --> 00:03:17,959
Speaker 1: they've done studies to show that that I guess, rate

63
00:03:18,040 --> 00:03:20,800
Speaker 1: of return or those benefits of health, you know, start

64
00:03:20,800 --> 00:03:23,040
Speaker 1: to decline after half an hour. So half an hour

65
00:03:23,160 --> 00:03:26,359
Speaker 1: is that you know, that really good little sweet spot

66
00:03:26,360 --> 00:03:28,359
Speaker 1: of amount of exercise. And you know, if you think

67
00:03:28,360 --> 00:03:31,360
Speaker 1: about your day and you're breaking up your day, how

68
00:03:31,440 --> 00:03:34,000
Speaker 1: much you spend at work and that sort of thing.

69
00:03:34,040 --> 00:03:37,080
Speaker 1: I guess half an hour really isn't that much, you know,

70
00:03:37,280 --> 00:03:41,200
Speaker 1: a face of a day, but yeah, half an hour

71
00:03:41,280 --> 00:03:45,880
Speaker 1: is the recommended volume. But again, like it's sometimes not

72
00:03:45,920 --> 00:03:48,960
Speaker 1: realistic for people to move their bodies or exercise for

73
00:03:48,960 --> 00:03:51,960
Speaker 1: half an hour. So there has been benefits to show that,

74
00:03:52,840 --> 00:03:56,400
Speaker 1: you know, you can get improvements and health benefits from

75
00:03:56,560 --> 00:03:58,800
Speaker 1: ten minutes at a time and breaking it up doing

76
00:03:58,840 --> 00:04:01,080
Speaker 1: ten minutes, ten minutes, ten minut Yeah, that's a.

77
00:04:01,000 --> 00:04:03,800
Speaker 2: Good idea and Aaron I spots you know, we think

78
00:04:03,840 --> 00:04:05,400
Speaker 2: of the way that it's going to help us in

79
00:04:05,520 --> 00:04:08,720
Speaker 2: terms of you know, things like diabetes, high blood pressure,

80
00:04:09,040 --> 00:04:13,280
Speaker 2: osteoarthritis and some cancers. But it's also really good for

81
00:04:13,360 --> 00:04:15,080
Speaker 2: your mental health as well, isn't it.

82
00:04:15,520 --> 00:04:18,680
Speaker 1: Absolutely Yeah, So I work in the pain health service

83
00:04:18,720 --> 00:04:21,599
Speaker 1: at the Palmerston Hospital and yeah, we teach it, like

84
00:04:21,720 --> 00:04:23,960
Speaker 1: we advise it. Exercise is honestly the best thing you

85
00:04:24,000 --> 00:04:26,360
Speaker 1: can do for your like, yeah, not only your physical health,

86
00:04:26,360 --> 00:04:29,120
Speaker 1: but your mental health as well. We get a huge

87
00:04:29,160 --> 00:04:32,280
Speaker 1: increase in the like I guess the happy hormones or

88
00:04:32,279 --> 00:04:34,760
Speaker 1: the chemicals in the brain that make us feel good,

89
00:04:34,800 --> 00:04:39,080
Speaker 1: so our endorphins serotonin when we do exercise and we

90
00:04:39,120 --> 00:04:42,919
Speaker 1: get that sense of I guess achievement. But yeah, you know,

91
00:04:43,000 --> 00:04:45,799
Speaker 1: like more energy output during the day, we can sleep better,

92
00:04:46,839 --> 00:04:49,680
Speaker 1: help us stress management, we can you know, I guess

93
00:04:49,720 --> 00:04:53,280
Speaker 1: it improves our focus and our memory as well when

94
00:04:53,279 --> 00:04:54,279
Speaker 1: we get all those things.

95
00:04:54,480 --> 00:04:59,000
Speaker 2: Yeah, I love exercise. I'm a bit exercise crazy. I

96
00:04:59,040 --> 00:05:01,000
Speaker 2: hate it when I miss on a runner. If I'm

97
00:05:01,040 --> 00:05:03,240
Speaker 2: having a bad day, I'm like, oh, go for a jog.

98
00:05:04,400 --> 00:05:07,039
Speaker 1: Yeah. Yeah. And after a few days, you know, Yeah,

99
00:05:07,080 --> 00:05:10,000
Speaker 1: if you are in a good routine of doing exercises, yeah,

100
00:05:10,000 --> 00:05:12,400
Speaker 1: it's great. And you know, you can certainly start to

101
00:05:12,400 --> 00:05:15,040
Speaker 1: feel your energy levels drop after a few days if

102
00:05:15,080 --> 00:05:18,240
Speaker 1: you don't. You know, if you don't your routine, I

103
00:05:18,279 --> 00:05:19,240
Speaker 1: guess yeah.

104
00:05:19,279 --> 00:05:22,040
Speaker 2: And Aaron, is there I mean for some people listening though,

105
00:05:22,080 --> 00:05:24,680
Speaker 2: they'll be thinking, oh, look, I'm just really struggling to

106
00:05:24,720 --> 00:05:27,159
Speaker 2: sort of take that first step or just get into it.

107
00:05:27,200 --> 00:05:30,240
Speaker 2: I'm struggling to sort of find the motivation or know

108
00:05:30,440 --> 00:05:33,080
Speaker 2: where to start. I mean, is there is there a

109
00:05:33,080 --> 00:05:35,880
Speaker 2: website or somewhere where people can go to maybe just

110
00:05:35,880 --> 00:05:37,960
Speaker 2: get a bit more info, give them a bit of

111
00:05:38,000 --> 00:05:40,960
Speaker 2: inspiration or what would you recommend to anybody that's feeling

112
00:05:41,000 --> 00:05:41,400
Speaker 2: that way.

113
00:05:42,320 --> 00:05:44,599
Speaker 1: Yeah, definitely, And like I said, it doesn't have to

114
00:05:44,640 --> 00:05:46,760
Speaker 1: be it doesn't have to be you know, an hour

115
00:05:46,800 --> 00:05:48,559
Speaker 1: at the gym, but a gym is a nice place

116
00:05:48,560 --> 00:05:51,240
Speaker 1: to start. But even something as easy as you know,

117
00:05:51,320 --> 00:05:53,960
Speaker 1: letting the kids ride the bike and you walk behind them,

118
00:05:54,120 --> 00:05:58,040
Speaker 1: or yeah, you know, trying to walk as much as

119
00:05:58,040 --> 00:06:00,400
Speaker 1: you can, or you know, parking your car a little

120
00:06:00,400 --> 00:06:03,520
Speaker 1: bit further away and getting those extra you know, ten minutes,

121
00:06:03,560 --> 00:06:06,080
Speaker 1: you know, ten minutes of walking, a few extra steps in,

122
00:06:07,000 --> 00:06:09,360
Speaker 1: just little things that you can change as you can

123
00:06:09,400 --> 00:06:14,039
Speaker 1: make day to day that like the public government websites

124
00:06:14,080 --> 00:06:17,679
Speaker 1: on exercising right have have lots of good recommendations. But again,

125
00:06:18,200 --> 00:06:20,279
Speaker 1: lots of people, I guess have been told in the

126
00:06:20,320 --> 00:06:23,440
Speaker 1: past if they've had scans done and they've got arthritis

127
00:06:23,720 --> 00:06:26,240
Speaker 1: or changes in their bodies, there might be a bit

128
00:06:26,279 --> 00:06:31,360
Speaker 1: of fear around exercising, and they're perfectly normal, but I guess,

129
00:06:31,480 --> 00:06:33,880
Speaker 1: you know, there's a lot of advice getting thrown around

130
00:06:33,960 --> 00:06:36,760
Speaker 1: that you know, exercise for arthritis in your in your

131
00:06:36,839 --> 00:06:40,360
Speaker 1: knees or in your back is bad and further going

132
00:06:40,400 --> 00:06:43,480
Speaker 1: to degrade our bodies is just is outdated advice and

133
00:06:43,560 --> 00:06:46,520
Speaker 1: just simply not true. You know, like impact that we

134
00:06:46,560 --> 00:06:48,920
Speaker 1: get from walking through our joints is just so good

135
00:06:48,960 --> 00:06:51,839
Speaker 1: for the blood flow and doing health and actually those

136
00:06:51,839 --> 00:06:55,440
Speaker 1: exercises can help prevent cartilage damage caused by US riders.

137
00:06:55,520 --> 00:06:59,599
Speaker 1: So having a health professional to talk to and just

138
00:06:59,640 --> 00:07:03,080
Speaker 1: give you confidence and maybe working out a program that's

139
00:07:03,160 --> 00:07:06,800
Speaker 1: right for you and right for your medical conditions or

140
00:07:07,200 --> 00:07:08,599
Speaker 1: you know, if you're in a lot of pain, it

141
00:07:08,680 --> 00:07:11,760
Speaker 1: might just be yeah, getting some confidence to just start small.

142
00:07:11,800 --> 00:07:13,800
Speaker 1: And that's okay, Oh good stuff.

143
00:07:13,800 --> 00:07:16,200
Speaker 2: Well erin, it's been lovely speaking to you this morning,

144
00:07:16,640 --> 00:07:20,760
Speaker 2: Palmerston Regional Hospital physiotherapist. We really appreciate you coming on

145
00:07:21,040 --> 00:07:24,559
Speaker 2: and telling us a little bit more about exercise right week.

146
00:07:24,960 --> 00:07:27,520
Speaker 1: No worry, thank you, have a great day.

147
00:07:27,640 --> 00:07:28,960
Speaker 2: Thanks so much for your time.

148
00:07:29,720 --> 00:07:30,120
Speaker 1: Thank you.

149
00:07:30,680 --> 00:07:33,960
Speaker 2: That is Aaron Pecky there and she is the Palmiston

150
00:07:34,040 --> 00:07:37,720
Speaker 2: Regional Hospital physiotherapist. And as you heard, it is exercise

151
00:07:37,880 --> 00:07:40,440
Speaker 2: right week, and it is that time really to think

152
00:07:40,480 --> 00:07:43,360
Speaker 2: about the amount of exercise and physical activity that we're

153
00:07:43,360 --> 00:07:46,520
Speaker 2: all getting into. I know that it can be difficult

154
00:07:46,920 --> 00:07:50,840
Speaker 2: to get into that healthy sort of lifestyle, especially if

155
00:07:50,840 --> 00:07:53,520
Speaker 2: you've had an injury, or especially if you know, if

156
00:07:53,520 --> 00:07:55,680
Speaker 2: you're going through a bit of a difficult time. But

157
00:07:55,800 --> 00:07:58,600
Speaker 2: I you know, I certainly would highly recommend getting out there,

158
00:07:58,640 --> 00:08:00,880
Speaker 2: even just going for a bit of a war walk

159
00:08:00,920 --> 00:08:03,280
Speaker 2: along the beach, or like Aaron said, you know, if

160
00:08:03,280 --> 00:08:05,360
Speaker 2: you've got young ones taking him out for a bike

161
00:08:05,440 --> 00:08:07,520
Speaker 2: ride or something and heading out with them. That fresh

162
00:08:07,520 --> 00:08:10,640
Speaker 2: air and just getting out and about, I think is

163
00:08:10,680 --> 00:08:14,160
Speaker 2: always a great circuit breaker when it comes to mentally

164
00:08:14,200 --> 00:08:15,480
Speaker 2: feeling a bit better. Also