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Speaker 1: It's doctor Amantha imbehere from How I Work. I am

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Speaker 1: currently doing a collaboration with doctor Justin Coulson, the host

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Speaker 1: of Parental Guidance and also from the Happy Families podcast.

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Speaker 1: In the last two episodes, we spoke about how to

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Speaker 1: get a better night's sleep, and last week we spoke

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Speaker 1: all about work life balance. Today we'll be delving into

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Speaker 1: physical health and some easy and practical ways we can

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Speaker 1: all build more movement into our lives.

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Speaker 2: Amantha, this is an area that I know you are

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Speaker 2: so passionate about. I've got a bit of skin in

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Speaker 2: the game as well. I've made no secret of the

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Speaker 2: fact that I love to bike, ride, I love to surf.

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Speaker 2: Anyone who's followed me for any length of time knows

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Speaker 2: that stuff. But you've dived into the research, and what

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Speaker 2: I'd love to hear you share is what you've found

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Speaker 2: in terms of research benefits for physical activity, just the summary.

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Speaker 3: What do we know overall?

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Speaker 1: Well, we know that it's probably the biggest lever we

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Speaker 1: can pull to live a longer and healthier and happier life.

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Speaker 1: So it certainly helps with physical health, that's not surprising.

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Speaker 1: But it also helps massively with mental health and certainly.

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Speaker 1: There's some research that I've read that has compared the

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Speaker 1: impact of regular exercise, cardiovascular exercise specifically, and they've compared

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Speaker 1: that to antidepressant medication and the results in terms of

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Speaker 1: reducing symptoms for depression are pretty much on par which

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Speaker 1: I think is quite amazing. So the effects of medication

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Speaker 1: without any of the side effects.

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Speaker 2: So I came across a brand new study. In fact,

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Speaker 2: I mentioned it on one of my podcasts a little

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Speaker 2: over a month ago. University of South Australia. They did

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Speaker 2: a huge meta analysis where they studied all the studies,

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Speaker 2: something like ninety plus studies with one hundred and twenty

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Speaker 2: thousand participants, and they published in the British Medical Journal.

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Speaker 2: I think that they said that exercise, physical exercise, even

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Speaker 2: in the short term, like within the first week or so,

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Speaker 2: can be one and a half times more effective than psychopharmacology,

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Speaker 2: and one and a half times more effective than sitting

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Speaker 2: down on the couch and telling somebody about your problems.

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Speaker 3: Like it's that, it's that profoundly powerful.

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Speaker 2: The thing is, when I think about a conversation like this,

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Speaker 2: I'm a keen cyclist. I'm awake at four o'clock several

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Speaker 2: mornings a week so that I can ride my bike,

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Speaker 2: or I go surfing when the serf's on.

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Speaker 3: You love the gym, you love to be fit.

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Speaker 2: I mean, this is something that you've been really clear

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Speaker 2: about on your podcast for a long time now. Not

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Speaker 2: everybody feels the same way that you and I feel

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Speaker 2: about moving their bodies. I mean, we all know we're

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Speaker 2: supposed to do it. But if you say to somebody,

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Speaker 2: why don't you sign up for yoga or pilates, or

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Speaker 2: go to the gym and pump some waves, or go

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Speaker 2: on a bike ride, see if you can ride twenty

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Speaker 2: k's or sign up for that five k or ten

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Speaker 2: k fun run, go and do park run on a

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Speaker 2: Saturday morning. And sometimes people will say, no, I don't

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Speaker 2: like exercise. It doesn't feel nice, and I don't have

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Speaker 2: time to sign up for a class or do that

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Speaker 2: thing every day. In your research, what have you found

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Speaker 2: in terms of the necessity that we are exercising frequently

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Speaker 2: and intensely and having that structured kind of exercise.

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Speaker 3: Is it important? Does it work at there other ways

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Speaker 3: around this?

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Speaker 1: Well, I've got a couple of strategies that I think

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Speaker 1: might help. Firstly, if you look at the exercise guidelines

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Speaker 1: from the government or from the World Health Organization, they

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Speaker 1: say that we should be doing I think up to

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Speaker 1: one hundred and fifty minutes of moderate intensity exercise every week.

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Speaker 1: And I imagine, you know, people listening to this, they're busy,

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Speaker 1: and if they don't have a regular exercise routine right now,

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Speaker 1: that's a huge ask to go. You need to find

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Speaker 1: one hundred and fifty extra minutes in your week to

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Speaker 1: move your body.

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Speaker 2: Oh, I've got a question about that. Though that's two

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Speaker 2: and a half hours across seven days. It's not a

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Speaker 2: huge amount of time, so that's not a question as

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Speaker 2: a statement, But what's moderate intensity?

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Speaker 3: What does that actually mean?

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Speaker 1: Modern intensity means where let's say you're going on a

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Speaker 1: fast walk, so you can still have a conversation, but

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Speaker 1: you're a bit huffy and puffy. I would say it

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Speaker 1: is a good definition of moderate intensity, but you're right, like,

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Speaker 1: if you break it down over seven days, it's not

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Speaker 1: that much. But still I feel like it's a big

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Speaker 1: hurdle to a lot of people developing a regularly team.

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Speaker 1: But there's some really exciting research that came out earlier

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Speaker 1: this year into a concept called VILPA, so that is

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Speaker 1: an acronym that stands for vigorous. Yeah, it's cool. It's

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Speaker 1: vigorous intermittent lifestyle physical activity. So this is so VILPA.

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Speaker 1: Might be you're walking to the train station and you

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Speaker 1: can see the train at the platform, you are not

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Speaker 1: at the platform, so you sprint for a minute to

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Speaker 1: get to the platform. It might be you're playing chasing

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Speaker 1: with your kids in the backyard and you do a

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Speaker 1: quick sprint to get to them. Those sorts of things.

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Speaker 1: So VILPA is typically bounce of intense activity that have

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Speaker 1: just woven into our day to day kind of choices

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Speaker 1: that we make. It might last for a minute or two,

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Speaker 1: and what we know is that if you do just

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Speaker 1: three or four minutes of VILPA per day, that's been

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Speaker 1: associated with a forty percent reduction in all cause mortality,

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Speaker 1: which basically means death from any cause, which is pretty

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Speaker 1: amazing compared to not building any kind of VILPA into

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Speaker 1: your day and just kind of going about your day

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Speaker 1: fairly setentry.

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Speaker 3: That's astonishing. Forty percent is a really big number. Are

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Speaker 3: you familiar with the idea of a blue zone, a

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Speaker 3: blue zone.

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Speaker 1: Like in terms of exercise intensity.

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Speaker 2: The blue zone in terms of aging longevity and health.

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Speaker 2: So I wish I could remember the book that I

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Speaker 2: read about it in There's been a whole lot of

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Speaker 2: research done. There are certain communities around the world where

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Speaker 2: people live much longer than most humans live, and they

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Speaker 2: live much more actively and happily. They're well being is high.

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Speaker 2: It's not that they're living longer and dying longer. They're

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Speaker 2: actually living longer and then dying quickly of natural causes

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Speaker 2: when their body says, okay, I'm actually done now, rather

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Speaker 2: than having this long term decades of medication as we

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Speaker 2: slowly pass away.

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Speaker 3: In a nursing home.

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Speaker 2: These blue zones, there's just certain communities, like I remember

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Speaker 2: reading about one in Japan where the average age that

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Speaker 2: people live to is.

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Speaker 3: Somewhere around about one hundred to one hundred and five.

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Speaker 2: And what the research was suggesting was, I guess it

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Speaker 2: ties in with this vulpa thing. They don't sit on couches.

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Speaker 2: They get on and off the floor like twenty or

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Speaker 2: thirty times a day when they're walking, and then they

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Speaker 2: sit down. They sit down on the ground, and then

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Speaker 2: they have to do the extra work getting from the

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Speaker 2: ground instead of getting off the couch. A totally different

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Speaker 2: amount of effort, even the way they use the bathroom.

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Speaker 2: So we've got these very comfortable well I don't know

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Speaker 2: how comfortable you do is, but they're more comfortable than

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Speaker 2: having to squat over a hole. I guess what I'm saying.

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Speaker 2: But that requires the use of leg muscles, and so

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Speaker 2: I don't know if it's the same as vigorous, intimittent

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Speaker 2: last of physical activity. But there's this ongoing use of

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Speaker 2: the body, this physical activity, just regular daily movement. And

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Speaker 2: it made me think maybe we should get on the

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Speaker 2: floor with the kids more. Maybe we should go and

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Speaker 2: kick that foot you or throw that frisbee.

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Speaker 3: Or go for that walk along the beach. This is

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Speaker 3: what I'm getting from you.

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Speaker 2: If we want to live and work happy, then moving

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Speaker 2: our bodies matters, Amantha In. But you are known as

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Speaker 2: a productivity specialist. I mean, this is the sort of

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Speaker 2: thing that you do. So many parents, so many adults,

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Speaker 2: so many people will say, I really should exercise, But

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Speaker 2: I just I don't know. What would you say would

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Speaker 2: be useful to create an exercise habit, even if it's

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Speaker 2: only five or ten minutes a day, something really simple.

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Speaker 3: How do you build that habit?

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Speaker 1: Something that I have used a lot in my life.

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Speaker 1: Is a strategy called temptation bundling. So this is where

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Speaker 1: you think about the activity that you do not like doing,

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Speaker 1: and for a lot of people that is exercise. Most

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Speaker 1: people don't like riding on a bike justin I'm like

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Speaker 1: you who gets so much joy from it? Like, put

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Speaker 1: most people on an exercise bike and they are very unhappy.

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Speaker 1: So identify the type of exercise that maybe you want

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Speaker 1: to do, but then with temptation bundling, you pair it

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Speaker 1: with something that does bring you joy or does bring you.

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Speaker 3: Pleasure, like eating chocolate.

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Speaker 1: Like eating chocolate, but maybe not while you're on the

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Speaker 1: exercise bike. Let's go with another example. So this is

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Speaker 1: from my life justin. So I have an exercise bike

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Speaker 1: at home, but I do not like the exercise bike

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Speaker 1: right now. I'm very into slow jogging, but on rainy

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Speaker 1: days an exercise bike is preferable. But I don't like it.

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Speaker 1: And so what I do is I say to myself, Okay,

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Speaker 1: Like there are a few TV shows. Some TV shows

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Speaker 1: I like that I feel no guilt watching, like Succession,

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Speaker 1: but other TV shows I feel a major amount of

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Speaker 1: guilt watching, like The Bachelort, not.

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Speaker 3: The Israelian one.

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Speaker 1: It has to be the US. It's so trashy and I.

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Speaker 3: Used to think you were so great, and then you've

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Speaker 3: said that.

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Speaker 1: But but you can still think I'm great because I

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Speaker 1: don't let myself watch it unless I'm on the exercise bike.

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Speaker 1: So I am bundling this thing that brings me so

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Speaker 1: much guilty pleasure. But it's no longer guilty because I'm

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Speaker 1: on the exercise bike. It's just bringing me pleasure and

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Speaker 1: it's distracting me from the pain of the exercise bike.

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Speaker 1: So we can apply that to anything that we don't

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Speaker 1: like doing. So think about the unpleasurable activity. And today

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Speaker 1: we're obviously talking about exercise, you know, in the context

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Speaker 1: of physical health. But find something that you really love

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Speaker 1: that you can do with it, Like it might be

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Speaker 1: going for a walk and listening to your favorite podcast,

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Speaker 1: for example, and only letting yourself do that when you're walking,

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Speaker 1: which makes it even more pleasurable. The unpleasurable activity.

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Speaker 3: So this reminds me of two things.

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Speaker 2: It reminds me of the habit stacking principle, which I'm

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Speaker 2: sure you're very very familiar with. Rather than temptation bundling,

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Speaker 2: it's just Okay, I already do this thing all the time.

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Speaker 2: So every time I do this thing, I'm going to

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Speaker 2: do this other thing. I'm going to do some exercise.

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Speaker 2: I wish I could remember where I read it. It would

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Speaker 2: have been at least ten years ago now, but I

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Speaker 2: read in a book somebody was talking about the way

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Speaker 2: they habit stacked.

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Speaker 3: They wanted to do more push ups in their life,

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Speaker 3: but they could.

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Speaker 2: They just didn't want to do them in the morning,

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Speaker 2: and there was no other convenient time, And so they

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Speaker 2: made this commitment that every time they went to the

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Speaker 2: bathroom during the day, when they left the bathroom, they'd

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Speaker 2: find a place where it was hygienic enough to get

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Speaker 2: down on the floor and they would go and do.

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Speaker 3: Ten or twenty push ups.

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Speaker 2: And they're stacking an exercise habit on top of something

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Speaker 2: that they already do. It sort of fits in with

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Speaker 2: the temptation bubbling, but it's just a different take on it,

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Speaker 2: I guess. And I started doing that, and for a

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Speaker 2: little while I actually had a chest amanthe I and

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Speaker 2: then I let the habit go. But again, this exercise

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Speaker 2: it works, and I think I want to put in

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Speaker 2: another plug as well for nature as there's something about

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Speaker 2: being in nature that is both soothing and invigorating, and

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Speaker 2: researchers have found that it encourages pro social behavior in

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Speaker 2: kids and in adults, that feeling of awe and wonder.

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Speaker 2: And there's just something great about being up early, watching

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Speaker 2: the sunrise as you ride your bike along the coast

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Speaker 2: or through the mountains.

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Speaker 3: Sorry, I'm I'm getting on again.

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Speaker 2: Sorry about that, but these are these are kind of

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Speaker 2: my ideas. Last word, I guess if we really want

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Speaker 2: to help our family to be healthier, I'm thinking now

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Speaker 2: about the parents who are worried about their kids spending

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Speaker 2: too much time in front of screens and just not

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Speaker 2: building those good health habits that encourage physical wellness and exercise.

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Speaker 2: What else sort of springs to mind for you if

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Speaker 2: there was one more thing that you could throw up there.

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Speaker 1: Well, I think almost a combination of what we've been

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Speaker 1: talking about in terms of habit stacking, which I love

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Speaker 1: for people that want to know more about that. Bj

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Speaker 1: Fog wrote a book called Tiny Habits, who I think

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Speaker 1: was one of the first people to talk about habit

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Speaker 1: stacking in the public eye, but also temptation bundling. So,

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Speaker 1: for example, I'm sure that many people have kids that

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Speaker 1: like their devices and want to be playing more Minecraft

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Speaker 1: or more Roadblocks or something like that, or is that

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Speaker 1: just my daughter? Probably not, So you could say to them, okay,

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Speaker 1: you can do that, but give me ten squats or

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Speaker 1: ten push ups or ten burpies first, for example, and

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Speaker 1: every five minutes we're going to take a burpee break.

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Speaker 1: So incorporating it either through habits stacking, so it's like

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Speaker 1: that's the thing that you do before you can unlock

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Speaker 1: your screen time or building it in. I think both

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Speaker 1: those things could make getting your kids or encouraging your

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Speaker 1: kids to exercise an easier ask.

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Speaker 2: I love this and it's just problems with One more

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Speaker 2: quick thought from me, and that is if the kids

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Speaker 2: don't want to move their bodies, you know what is

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Speaker 2: so effective at getting them to move their bodies is

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Speaker 2: you moving yours and doing it with them? Just the

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Speaker 2: quality of connection. My kids are quite happy to go

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Speaker 2: for a walk with me. They're happy to go for

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Speaker 2: a run with me or a ride with me, so

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Speaker 2: long as I go slow enough. But even if I'm

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Speaker 2: just doing some physical activity, like recently did the beep

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Speaker 2: test in the backyard and the kids were like, oh,

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Speaker 2: wherein they just wanted to see how far they could

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Speaker 2: run and for what level they could get to. There's

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Speaker 2: something about connection and physical activity that is great for relationships.

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Speaker 2: It's great for the family, and it's great for our

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Speaker 2: well being.

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Speaker 1: I couldn't agree more. And I just want to share

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Speaker 1: one more anecdote on that. I mentioned that now my

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Speaker 1: cardiovascular exercise of choice is slow jogging. I've never been thought.

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Speaker 2: That I can't do slow jogging. If I'm going to run,

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Speaker 2: it's got to be fast for me.

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Speaker 1: I just want to avoid getting injured because I used

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Speaker 1: to do a bit of jogging, but I got injured.

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Speaker 1: And this was many years ago, and then I just

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Speaker 1: left that side of me behind. But then my daughter

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Speaker 1: has run club Thursday before school, and she's not a

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Speaker 1: mad keen runner, but she does voluntarily participate in run club,

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Speaker 1: and I thought, wouldn't it be great if I could

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Speaker 1: do that with her because they often look for parent

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Speaker 1: volunteers because they're running through the streets of the suburb

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Speaker 1: where the school's located. And so I did couch to

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Speaker 1: five k and I'm now like a runner or slash

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Speaker 1: slow jogger again, because I thought, wouldn't that be a

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Speaker 1: great connection opportunity once a week with my daughter to

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Speaker 1: participate in run club together, and now I can run

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Speaker 1: far enough that I can do that with her. Today's

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Speaker 1: episode of How I Work was produced by iHeartRadio. If

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Speaker 1: you would like more tips on how to live and

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