1
00:00:05,800 --> 00:00:06,120
Speaker 1: Today.

2
00:00:06,160 --> 00:00:08,320
Speaker 2: This is doctor Justin Colson, the founder of Happy Families

3
00:00:08,320 --> 00:00:10,160
Speaker 2: dot com, dot you, the host of the hit TV

4
00:00:10,200 --> 00:00:13,200
Speaker 2: show Parental Guidance Channel nine, and the author of a

5
00:00:13,200 --> 00:00:15,360
Speaker 2: whole bunch of books about how to make your family happier.

6
00:00:15,760 --> 00:00:17,560
Speaker 2: And Kylie, my wife, and I are the parents of

7
00:00:17,600 --> 00:00:20,920
Speaker 2: six kids. As you might have noticed on the Happy

8
00:00:20,920 --> 00:00:22,880
Speaker 2: Families podcast. For the last couple of weeks, I've been

9
00:00:22,960 --> 00:00:26,360
Speaker 2: joining forces in a really fun collaboration about how we

10
00:00:26,400 --> 00:00:29,840
Speaker 2: can get more balance, more health, more well being into

11
00:00:29,840 --> 00:00:33,200
Speaker 2: our lives. I've been joining with doctor Amantha im from

12
00:00:33,240 --> 00:00:36,320
Speaker 2: the How I Work podcast. We're going to do it

13
00:00:36,320 --> 00:00:38,200
Speaker 2: again today and again next week.

14
00:00:38,360 --> 00:00:38,720
Speaker 1: Today.

15
00:00:38,920 --> 00:00:42,920
Speaker 2: Our conversation censers around how we can be physically healthy

16
00:00:43,400 --> 00:00:49,479
Speaker 2: in our lives, in our families and at work. Amantha,

17
00:00:49,640 --> 00:00:51,120
Speaker 2: this is an area that I know you are so

18
00:00:51,240 --> 00:00:53,040
Speaker 2: passionate about. I've got a bit of skin in the

19
00:00:53,040 --> 00:00:55,560
Speaker 2: game as well. I've made no secret of the fact

20
00:00:55,560 --> 00:00:58,480
Speaker 2: that I love to bike, ride, I love to surf.

21
00:00:59,120 --> 00:01:01,920
Speaker 2: Anyone who's followed me for any length of time knows

22
00:01:01,960 --> 00:01:05,960
Speaker 2: that stuff. But you've dived into the research and what

23
00:01:06,000 --> 00:01:09,319
Speaker 2: I'd love to hear you share is what you've found

24
00:01:09,360 --> 00:01:14,360
Speaker 2: in terms of research benefits for physical activity, just the summary.

25
00:01:14,400 --> 00:01:18,119
Speaker 3: What do we know overall, Well, we know that it's

26
00:01:18,560 --> 00:01:22,080
Speaker 3: probably the biggest lever we can pull to live a

27
00:01:22,160 --> 00:01:27,560
Speaker 3: longer and healthier and happier life. So it certainly helps

28
00:01:27,600 --> 00:01:31,920
Speaker 3: with physical health, that's not surprising. But it also helps

29
00:01:32,240 --> 00:01:36,080
Speaker 3: massively with mental health. And certainly there's some research that

30
00:01:36,120 --> 00:01:41,440
Speaker 3: I've read that has compared the impact of regular exercise,

31
00:01:41,600 --> 00:01:47,760
Speaker 3: cardiovascular exercise specifically, and they've compared that to antidepressant medication

32
00:01:48,280 --> 00:01:53,280
Speaker 3: and the results in terms of reducing symptoms for depression

33
00:01:53,400 --> 00:01:57,800
Speaker 3: are pretty much on par which I think is quite amazing.

34
00:01:58,320 --> 00:02:01,480
Speaker 3: So the effects of medication without any of the side effects.

35
00:02:01,840 --> 00:02:03,640
Speaker 1: So I came across a brand new study.

36
00:02:03,640 --> 00:02:05,440
Speaker 2: In fact, I mentioned it on one of my podcasts

37
00:02:05,680 --> 00:02:06,680
Speaker 2: a little over a month ago.

38
00:02:07,360 --> 00:02:08,520
Speaker 1: University of South Australia.

39
00:02:08,560 --> 00:02:11,360
Speaker 2: They did a huge meta analysis where they study all

40
00:02:11,360 --> 00:02:14,560
Speaker 2: the studies, something like ninety plus studies with one hundred

41
00:02:14,560 --> 00:02:18,840
Speaker 2: and twenty thousand participants, and they published in the British

42
00:02:18,919 --> 00:02:23,400
Speaker 2: Medical Journal. I think that they said that exercise, physical exercise,

43
00:02:23,960 --> 00:02:25,919
Speaker 2: even in the short term, like within the first week

44
00:02:26,040 --> 00:02:29,800
Speaker 2: or so, can be one and a half times more

45
00:02:29,800 --> 00:02:32,480
Speaker 2: effective than psychopharmacology. And one and a half times more

46
00:02:32,480 --> 00:02:34,840
Speaker 2: effective than sitting down on the couch and telling somebody

47
00:02:34,840 --> 00:02:35,600
Speaker 2: about your problems.

48
00:02:35,680 --> 00:02:38,239
Speaker 1: Like it's that, it's that profoundly powerful.

49
00:02:38,639 --> 00:02:41,240
Speaker 2: The thing is, when I think about a conversation like this,

50
00:02:41,840 --> 00:02:44,120
Speaker 2: I'm a keen cyclist. I'm awake at four o'clock several

51
00:02:44,160 --> 00:02:45,560
Speaker 2: mornings a week so that I can ride my bike,

52
00:02:45,680 --> 00:02:48,280
Speaker 2: or I go surfing when the serf's on. You love

53
00:02:48,320 --> 00:02:49,840
Speaker 2: the gym, you love to be fit. I mean, this

54
00:02:49,880 --> 00:02:52,320
Speaker 2: is something that you've been really clear about on your

55
00:02:52,360 --> 00:02:55,280
Speaker 2: podcast for a long time now. Not everybody feels the

56
00:02:55,320 --> 00:02:58,800
Speaker 2: same way that you and I feel about moving their bodies.

57
00:02:58,800 --> 00:03:01,000
Speaker 2: I mean, we all know we're supposed to do it.

58
00:03:01,400 --> 00:03:03,280
Speaker 2: But if you say to somebody, why don't you sign

59
00:03:03,320 --> 00:03:05,119
Speaker 2: up for yoga or pilates, or go to the gym

60
00:03:05,160 --> 00:03:06,720
Speaker 2: and pump some weights, or go on a bike ride,

61
00:03:06,760 --> 00:03:08,560
Speaker 2: see if you can ride twenty k's or sign up

62
00:03:08,560 --> 00:03:10,200
Speaker 2: for that five k or ten k fun run, go

63
00:03:10,240 --> 00:03:11,760
Speaker 2: and do park run on a Saturday morning.

64
00:03:12,240 --> 00:03:16,760
Speaker 1: And sometimes people will say, no, I don't like exercise.

65
00:03:16,840 --> 00:03:19,480
Speaker 2: It doesn't feel nice, and I don't have time to

66
00:03:19,520 --> 00:03:21,760
Speaker 2: sign up for a class or do that thing every day.

67
00:03:22,800 --> 00:03:26,639
Speaker 2: In your research, what have you found in terms of

68
00:03:26,680 --> 00:03:30,520
Speaker 2: the necessity that we are exercising frequently and intensely and

69
00:03:30,680 --> 00:03:32,400
Speaker 2: having that structured kind of exercise.

70
00:03:32,760 --> 00:03:34,640
Speaker 1: Is it important? Does it work at there are other

71
00:03:34,680 --> 00:03:35,440
Speaker 1: ways around this?

72
00:03:36,320 --> 00:03:38,320
Speaker 3: Well, I've got a couple of strategies that I think

73
00:03:38,440 --> 00:03:42,160
Speaker 3: might help. Firstly, if you look at the exercise guidelines

74
00:03:42,240 --> 00:03:45,760
Speaker 3: from the government or from the World Health Organization, they

75
00:03:45,840 --> 00:03:48,000
Speaker 3: say that we should be doing I think up to

76
00:03:48,040 --> 00:03:53,960
Speaker 3: one hundred and fifty minutes of moderate intensity exercise every week.

77
00:03:54,000 --> 00:03:57,520
Speaker 3: And I imagine you know people listening to this, they're busy,

78
00:03:57,680 --> 00:04:00,200
Speaker 3: and if they don't have a regular exercise routine in

79
00:04:00,440 --> 00:04:02,880
Speaker 3: right now, that's a huge ask to go. You need

80
00:04:02,880 --> 00:04:05,360
Speaker 3: to find one hundred and fifty extra minutes in your

81
00:04:05,400 --> 00:04:06,960
Speaker 3: week to move your body.

82
00:04:07,280 --> 00:04:08,880
Speaker 2: Oh, I've got a question about that though. That's two

83
00:04:08,920 --> 00:04:11,240
Speaker 2: and a half hours across seven days. It's not a

84
00:04:11,320 --> 00:04:13,880
Speaker 2: huge amount of time really, so that's not a question

85
00:04:13,960 --> 00:04:16,279
Speaker 2: as a statement, But what's moderate intensity?

86
00:04:16,320 --> 00:04:17,200
Speaker 1: What does that actually mean?

87
00:04:17,839 --> 00:04:21,200
Speaker 3: Modern intensity means where let's say you're going on a

88
00:04:21,200 --> 00:04:24,680
Speaker 3: fast walk, so you can still have a conversation, but

89
00:04:24,720 --> 00:04:27,280
Speaker 3: you're a bit huffy and puffy. I would say it

90
00:04:27,360 --> 00:04:30,560
Speaker 3: is a good definition of moderate intensity. But you're right, like,

91
00:04:30,560 --> 00:04:32,600
Speaker 3: if you break it down over seven days, it's not

92
00:04:32,680 --> 00:04:34,919
Speaker 3: that much. But still I feel like it's a big

93
00:04:35,160 --> 00:04:38,440
Speaker 3: hurdle to a lot of people developing a regularly team.

94
00:04:38,520 --> 00:04:41,400
Speaker 3: But there's some really exciting research that came out earlier

95
00:04:41,440 --> 00:04:44,920
Speaker 3: this year into a concept called VILPA. So that is

96
00:04:44,960 --> 00:04:48,800
Speaker 3: an acronym that stands for vigorous. Yeah, it's cool. It's

97
00:04:48,880 --> 00:04:54,840
Speaker 3: vigorous intermittent lifestyle physical activity. So this is so VILPA.

98
00:04:55,000 --> 00:04:59,000
Speaker 3: Might be you're walking to the train station and you

99
00:04:59,040 --> 00:05:00,920
Speaker 3: can see the train at the place platform, you are

100
00:05:01,000 --> 00:05:04,039
Speaker 3: not at the platform, so you sprint for a minute

101
00:05:04,240 --> 00:05:08,320
Speaker 3: to get to the platform. It might be you're playing

102
00:05:08,720 --> 00:05:12,520
Speaker 3: chasy with your kids in the backyard and you do

103
00:05:12,680 --> 00:05:15,480
Speaker 3: a quick sprint to get to them. Those sorts of things.

104
00:05:15,480 --> 00:05:20,920
Speaker 3: So VILPA is typically bounce of intense activity that have

105
00:05:21,120 --> 00:05:24,200
Speaker 3: just woven into our day to day kind of choices

106
00:05:24,240 --> 00:05:27,320
Speaker 3: that we make. They might last for a minute or two,

107
00:05:27,400 --> 00:05:30,359
Speaker 3: and what we know is that if you do just

108
00:05:30,640 --> 00:05:35,600
Speaker 3: three or four minutes of VILPA per day, that's been

109
00:05:35,640 --> 00:05:40,240
Speaker 3: associated with a forty percent reduction in all cause mortality,

110
00:05:40,320 --> 00:05:44,719
Speaker 3: which basically means death from any cause, which is pretty

111
00:05:44,720 --> 00:05:48,080
Speaker 3: amazing compared to not building any kind of VILPA into

112
00:05:48,080 --> 00:05:49,600
Speaker 3: your day and just kind of going about your day

113
00:05:49,640 --> 00:05:51,600
Speaker 3: fairly set andree that's astonishing.

114
00:05:51,720 --> 00:05:55,040
Speaker 1: Forty percent is a really big number. Are you familiar

115
00:05:55,080 --> 00:05:58,400
Speaker 1: with the idea of a blue zone, A blue zone.

116
00:05:58,200 --> 00:05:59,839
Speaker 3: Like in terms of exercise.

117
00:05:59,440 --> 00:06:04,360
Speaker 2: Intensity, the blue zone in terms of aging, longevity and health.

118
00:06:04,760 --> 00:06:06,760
Speaker 2: So I wish I could remember the book that I

119
00:06:06,800 --> 00:06:08,960
Speaker 2: read about it in There's been a whole lot of

120
00:06:09,040 --> 00:06:12,000
Speaker 2: research done. There are certain communities around the world where

121
00:06:12,000 --> 00:06:16,360
Speaker 2: people live much longer than most humans live, and they

122
00:06:16,400 --> 00:06:18,960
Speaker 2: live much more actively and happily. They're well being is high.

123
00:06:18,960 --> 00:06:21,360
Speaker 2: It's not that they're living longer and dying longer. They're

124
00:06:21,360 --> 00:06:23,960
Speaker 2: actually living longer and then dying quickly of natural causes

125
00:06:23,960 --> 00:06:26,960
Speaker 2: when their body says, okay, I'm actually done now, rather

126
00:06:27,000 --> 00:06:30,800
Speaker 2: than having this long term decades of medication as we

127
00:06:30,839 --> 00:06:32,760
Speaker 2: slowly pass away.

128
00:06:32,560 --> 00:06:36,520
Speaker 1: In a nursing home. These blue zones, there's just certain communities.

129
00:06:36,920 --> 00:06:40,600
Speaker 2: I remember reading about one in Japan where the average

130
00:06:40,600 --> 00:06:42,479
Speaker 2: age that people live to is somewhere around about one

131
00:06:42,520 --> 00:06:45,919
Speaker 2: hundred to one hundred and five. And what the research

132
00:06:46,040 --> 00:06:48,159
Speaker 2: was suggesting was, I guess it ties in with this

133
00:06:48,279 --> 00:06:51,479
Speaker 2: Vilpa thing. They don't sit on couches. They get on

134
00:06:51,520 --> 00:06:53,440
Speaker 2: and off the floor like twenty or thirty times a

135
00:06:53,520 --> 00:06:55,400
Speaker 2: day when they're walking, and then they sit down. They

136
00:06:55,400 --> 00:06:57,440
Speaker 2: sit down on the ground, and then they have to

137
00:06:57,760 --> 00:07:00,000
Speaker 2: do the extra work getting from the ground instead of

138
00:07:00,000 --> 00:07:02,560
Speaker 2: getting off the couch, a totally different amount of effort,

139
00:07:02,920 --> 00:07:05,560
Speaker 2: even the way they use the bathroom. So we've got

140
00:07:05,560 --> 00:07:08,240
Speaker 2: these very comfortable well I don't know how comfortable you

141
00:07:08,279 --> 00:07:10,480
Speaker 2: do is, but they're more comfortable than having to squat

142
00:07:10,560 --> 00:07:12,600
Speaker 2: over a hole I guess what I'm saying. But that

143
00:07:12,680 --> 00:07:15,520
Speaker 2: requires the use of leg muscles, and so I don't

144
00:07:15,520 --> 00:07:17,920
Speaker 2: know if it's the same as vigorous, intimatetent last of

145
00:07:17,920 --> 00:07:21,400
Speaker 2: physical activity, but there's this ongoing use of the body,

146
00:07:21,440 --> 00:07:25,560
Speaker 2: this physical activity, just regular daily movement. And it made

147
00:07:25,560 --> 00:07:27,400
Speaker 2: me think, maybe we should get on the floor with

148
00:07:27,440 --> 00:07:29,480
Speaker 2: the kids more. Maybe we should go and kick that footy,

149
00:07:29,600 --> 00:07:31,200
Speaker 2: or throw that frisbee, or go for that walk along

150
00:07:31,200 --> 00:07:31,559
Speaker 2: the beach.

151
00:07:31,920 --> 00:07:33,440
Speaker 1: This is what I'm getting from you.

152
00:07:33,480 --> 00:07:38,480
Speaker 2: If we want to live and work happy, then moving

153
00:07:38,480 --> 00:07:46,600
Speaker 2: our bodies matters, Amantha In But you are known as

154
00:07:46,640 --> 00:07:49,480
Speaker 2: a productivity specialist. I mean, this is the sort of

155
00:07:49,480 --> 00:07:52,280
Speaker 2: thing that you do. So many parents, so many adults,

156
00:07:52,360 --> 00:07:56,280
Speaker 2: so many people will say I really should exercise, but

157
00:07:56,360 --> 00:07:58,960
Speaker 2: I just I don't know. What would you say would

158
00:07:58,960 --> 00:08:01,240
Speaker 2: be useful to create an exercise habit, even if it's

159
00:08:01,280 --> 00:08:03,360
Speaker 2: only five or ten minutes a day, something really simple?

160
00:08:03,360 --> 00:08:04,800
Speaker 1: How do you build that habit?

161
00:08:05,400 --> 00:08:08,320
Speaker 3: Something that I have used a lot in my life

162
00:08:08,400 --> 00:08:12,080
Speaker 3: is a strategy called temptation bundling. So this is where

163
00:08:12,680 --> 00:08:17,000
Speaker 3: you think about the activity that you do not like doing,

164
00:08:17,040 --> 00:08:20,640
Speaker 3: and for a lot of people that is exercise. Most

165
00:08:20,680 --> 00:08:23,720
Speaker 3: people don't like riding on a bike, justin, un like

166
00:08:23,840 --> 00:08:26,920
Speaker 3: you who gets so much joy from it. Like, put

167
00:08:27,000 --> 00:08:31,000
Speaker 3: most people on an exercise bike and they are very unhappy.

168
00:08:31,360 --> 00:08:34,839
Speaker 3: So identify the type of exercise that maybe you want

169
00:08:34,920 --> 00:08:38,360
Speaker 3: to do, but then with temptation bundling, you pair it

170
00:08:38,440 --> 00:08:41,719
Speaker 3: with something that does bring you joy or does bring you.

171
00:08:41,720 --> 00:08:43,319
Speaker 1: Pleasure, like eating chocolate.

172
00:08:43,559 --> 00:08:45,800
Speaker 3: Like eating chocolate, but maybe not while you're on the

173
00:08:45,800 --> 00:08:48,400
Speaker 3: exercise bike. Let's go with another example. So this is

174
00:08:48,440 --> 00:08:52,679
Speaker 3: from my life justin. So I have an exercise bike

175
00:08:53,000 --> 00:08:56,480
Speaker 3: at home, but I do not like the exercise bike

176
00:08:56,600 --> 00:09:01,199
Speaker 3: right now. I'm very into slow jogging on rainy day

177
00:09:01,280 --> 00:09:03,720
Speaker 3: is an exercise bike is preferable, but I don't like it.

178
00:09:03,800 --> 00:09:08,480
Speaker 3: And so what I do is I say to myself, okay,

179
00:09:08,840 --> 00:09:10,920
Speaker 3: that like there are a few TV shows. Some TV

180
00:09:10,960 --> 00:09:14,959
Speaker 3: shows I like that I feel no guilt watching, like Succession,

181
00:09:15,160 --> 00:09:18,560
Speaker 3: but other TV shows I feel a major amount of

182
00:09:18,559 --> 00:09:22,440
Speaker 3: guilt watching, like the bachel Atpte. Not the Israelian one.

183
00:09:22,440 --> 00:09:24,520
Speaker 3: It has to be the US. It's so trashy.

184
00:09:24,840 --> 00:09:26,760
Speaker 1: And I used to think you were so great, and

185
00:09:26,800 --> 00:09:27,600
Speaker 1: then you've said.

186
00:09:27,440 --> 00:09:31,360
Speaker 3: That, But but you can still think I'm great because

187
00:09:31,360 --> 00:09:34,120
Speaker 3: I don't let myself watch it unless I'm on the

188
00:09:34,240 --> 00:09:38,080
Speaker 3: exercise bike. So I am bundling this thing that brings

189
00:09:38,120 --> 00:09:42,200
Speaker 3: me so much guilty pleasure. But it's no longer guilty

190
00:09:42,360 --> 00:09:44,720
Speaker 3: because I'm on the exercise bike. It's just bringing me

191
00:09:44,760 --> 00:09:48,160
Speaker 3: pleasure and it's distracting me from the pain of the

192
00:09:48,240 --> 00:09:51,320
Speaker 3: exercise bike. So we can apply that to anything that

193
00:09:51,360 --> 00:09:54,400
Speaker 3: we don't like doing. So think about the unpleasurable activity.

194
00:09:54,520 --> 00:09:57,400
Speaker 3: And today we're obviously talking about exercise, you know, in

195
00:09:57,440 --> 00:10:00,920
Speaker 3: the context of physical health. But find some thing that

196
00:10:01,000 --> 00:10:03,080
Speaker 3: you really love that you can do with it, Like

197
00:10:03,120 --> 00:10:06,120
Speaker 3: it might be going for a walk and listening to

198
00:10:06,200 --> 00:10:10,520
Speaker 3: your favorite podcast, for example, and only letting yourself do

199
00:10:10,679 --> 00:10:14,679
Speaker 3: that when you're walking, which makes it even more pleasurable

200
00:10:15,600 --> 00:10:16,920
Speaker 3: the unpleasurable activity.

201
00:10:17,320 --> 00:10:18,720
Speaker 1: So this reminds me of two things.

202
00:10:18,800 --> 00:10:21,040
Speaker 2: It reminds me of the habit stacking principle, which I'm

203
00:10:21,080 --> 00:10:25,439
Speaker 2: sure you're very, very familiar with, rather than temptation bundling.

204
00:10:25,720 --> 00:10:27,760
Speaker 2: It's just, okay, I already do this thing all the time,

205
00:10:27,800 --> 00:10:29,760
Speaker 2: So every time I do this thing, I'm going to

206
00:10:29,800 --> 00:10:32,079
Speaker 2: do this other thing. I'm going to do some exercise.

207
00:10:32,400 --> 00:10:34,640
Speaker 2: I wish I could remember where I read it. It would

208
00:10:34,679 --> 00:10:36,200
Speaker 2: have been at least ten years ago now, but I

209
00:10:36,240 --> 00:10:38,480
Speaker 2: read in a book somebody was talking about the way

210
00:10:38,480 --> 00:10:39,439
Speaker 2: they habit stacked.

211
00:10:39,880 --> 00:10:41,680
Speaker 1: They wanted to do more push ups in their life,

212
00:10:41,679 --> 00:10:42,120
Speaker 1: but they could.

213
00:10:42,360 --> 00:10:44,080
Speaker 2: They just didn't want to do them in the morning,

214
00:10:44,360 --> 00:10:47,120
Speaker 2: and there was no other convenient time, And so they

215
00:10:47,160 --> 00:10:48,800
Speaker 2: made this commitment that every time they went to the

216
00:10:48,840 --> 00:10:51,719
Speaker 2: bathroom during the day, when they left the bathroom, they'd

217
00:10:51,720 --> 00:10:53,439
Speaker 2: find a place where it was hygienic enough to get

218
00:10:53,440 --> 00:10:55,200
Speaker 2: down on the floor and they would go and.

219
00:10:55,080 --> 00:10:56,480
Speaker 1: Do ten or twenty push ups.

220
00:10:56,920 --> 00:11:00,600
Speaker 2: And they're stacking an exercise habit on top of something

221
00:11:00,600 --> 00:11:03,840
Speaker 2: that they already do. It sort of fits in with

222
00:11:03,840 --> 00:11:05,920
Speaker 2: the temptation bubbling, but it's just a different take on it,

223
00:11:05,960 --> 00:11:08,360
Speaker 2: I guess. And I started doing that and for a

224
00:11:08,360 --> 00:11:10,160
Speaker 2: little while I actually had a chest amanthe. I mean,

225
00:11:10,200 --> 00:11:13,400
Speaker 2: it was amazing because and then I let the habit go.

226
00:11:13,520 --> 00:11:16,040
Speaker 2: But again, this exercise, it works, and I think I

227
00:11:16,080 --> 00:11:18,120
Speaker 2: want to put in another plug as well for nature

228
00:11:18,600 --> 00:11:21,720
Speaker 2: as there's something about being in nature that is both

229
00:11:21,800 --> 00:11:26,199
Speaker 2: soothing and invigorating, and researchers have found that it encourages

230
00:11:26,240 --> 00:11:29,480
Speaker 2: pro social behavior in kids and in adults, that feeling

231
00:11:29,559 --> 00:11:33,000
Speaker 2: of awe and wonder. And there's just something great about

232
00:11:33,080 --> 00:11:36,280
Speaker 2: being up early, watching the sunrise as you ride your

233
00:11:36,280 --> 00:11:38,440
Speaker 2: bike along the coast or through the mountains.

234
00:11:38,559 --> 00:11:41,880
Speaker 1: Sorry, I'm I'm getting on a ba again. Sorry about that, but.

235
00:11:41,960 --> 00:11:45,920
Speaker 2: These are these are kind of my ideas. Last word,

236
00:11:45,960 --> 00:11:49,800
Speaker 2: I guess, if we really want to help our family

237
00:11:49,840 --> 00:11:52,640
Speaker 2: to be healthier, I'm thinking now about the parents who

238
00:11:52,840 --> 00:11:55,560
Speaker 2: are worried about their kids spending too much time in

239
00:11:55,559 --> 00:11:59,560
Speaker 2: front of screens and just not building those good health

240
00:11:59,679 --> 00:12:04,480
Speaker 2: habits that encourage physical wellness and exercise. What else sort

241
00:12:04,480 --> 00:12:06,199
Speaker 2: of springs to mind for you? If there was one

242
00:12:06,200 --> 00:12:07,480
Speaker 2: more thing that you could throw out there.

243
00:12:08,240 --> 00:12:10,840
Speaker 3: Well, I think almost a combination of what we've been

244
00:12:10,880 --> 00:12:14,200
Speaker 3: talking about in terms of habit stacking, which I love

245
00:12:14,320 --> 00:12:16,120
Speaker 3: for people that want to know more about that. Bj

246
00:12:16,360 --> 00:12:19,079
Speaker 3: Fog wrote a book called Tiny Habits, who I think

247
00:12:19,240 --> 00:12:20,959
Speaker 3: was one of the first people to talk about habit

248
00:12:21,000 --> 00:12:24,840
Speaker 3: stacking in the public eye, but also temptation bundling. So,

249
00:12:24,880 --> 00:12:28,720
Speaker 3: for example, I'm sure that many people have kids that

250
00:12:29,160 --> 00:12:33,000
Speaker 3: like their devices and want to be playing more Minecraft

251
00:12:33,080 --> 00:12:36,079
Speaker 3: or more Roadblocks or something like that, or is that

252
00:12:36,160 --> 00:12:40,400
Speaker 3: just my daughter? Probably not, So you could say to them, Okay,

253
00:12:40,800 --> 00:12:44,880
Speaker 3: you can do that, but give me ten squats or

254
00:12:44,920 --> 00:12:47,520
Speaker 3: ten push ups or ten burpies verse for example, and

255
00:12:47,520 --> 00:12:50,040
Speaker 3: every five minutes we're going to take a burpee break.

256
00:12:50,360 --> 00:12:53,840
Speaker 3: So incorporating it either through habits stacking, so it's like

257
00:12:53,880 --> 00:12:56,280
Speaker 3: that's the thing that you do before you can unlock

258
00:12:56,320 --> 00:13:01,120
Speaker 3: your screen time or building it in both those things

259
00:13:01,400 --> 00:13:05,160
Speaker 3: could make getting your kids or encouraging your kids to

260
00:13:05,240 --> 00:13:07,640
Speaker 3: exercise an easier ask.

261
00:13:08,600 --> 00:13:10,840
Speaker 2: I love this and it's just prompts one more quick

262
00:13:10,880 --> 00:13:13,040
Speaker 2: thought for me, and that is if the kids don't

263
00:13:13,040 --> 00:13:15,600
Speaker 2: want to move their bodies, you know what is so

264
00:13:15,600 --> 00:13:17,560
Speaker 2: effective at getting them to move their bodies is you

265
00:13:17,600 --> 00:13:20,520
Speaker 2: moving yours and doing it with them, just the quality

266
00:13:20,559 --> 00:13:23,760
Speaker 2: of connection. My kids are quite happy to go for

267
00:13:23,760 --> 00:13:25,280
Speaker 2: a walk with me. They're happy to go for a

268
00:13:25,360 --> 00:13:26,719
Speaker 2: run with me or a ride with me, so long

269
00:13:26,720 --> 00:13:28,600
Speaker 2: as I go slow enough. But even if I'm just

270
00:13:28,640 --> 00:13:31,200
Speaker 2: doing some physical activity, like recently did the beep test

271
00:13:31,200 --> 00:13:33,800
Speaker 2: in the backyard and the kids were like, oh, we're

272
00:13:33,840 --> 00:13:36,640
Speaker 2: in They just wanted to see how far they could

273
00:13:36,720 --> 00:13:38,960
Speaker 2: run and for what level they could get to. There's

274
00:13:38,960 --> 00:13:43,800
Speaker 2: something about connection and physical activity that is great for relationships.

275
00:13:43,840 --> 00:13:45,880
Speaker 2: It's great for the family, and it's great for our

276
00:13:45,920 --> 00:13:46,400
Speaker 2: well being.

277
00:13:46,679 --> 00:13:48,440
Speaker 3: I couldn't agree more. And I just want to share

278
00:13:48,480 --> 00:13:50,880
Speaker 3: one more anecdote on that. I mentioned that now my

279
00:13:51,320 --> 00:13:56,760
Speaker 3: cardiovascular exercise of choice is slow jogging. I've never been thought.

280
00:13:56,520 --> 00:13:59,000
Speaker 2: That I can't do slow jogging. If I'm going to run,

281
00:13:59,080 --> 00:14:01,200
Speaker 2: it's got to be fast for me.

282
00:14:01,360 --> 00:14:03,559
Speaker 3: I just want to avoid getting injured because I used

283
00:14:03,559 --> 00:14:05,600
Speaker 3: to do a bit of jogging, but I got injured,

284
00:14:05,880 --> 00:14:07,920
Speaker 3: and this was many years ago, and then I just

285
00:14:08,000 --> 00:14:11,559
Speaker 3: left that side of me behind. But then my daughter

286
00:14:11,760 --> 00:14:16,160
Speaker 3: has run club Thursday before school, and she's not a

287
00:14:16,200 --> 00:14:20,240
Speaker 3: mad keen runner, but she does voluntarily participate in run club,

288
00:14:20,760 --> 00:14:23,080
Speaker 3: and I thought, wouldn't it be great if I could

289
00:14:23,240 --> 00:14:25,120
Speaker 3: do that with her because they often look for parent

290
00:14:25,280 --> 00:14:28,680
Speaker 3: volunteers because they're running through the streets of the suburb

291
00:14:28,720 --> 00:14:32,000
Speaker 3: where the school's located. And so I did couch to

292
00:14:32,040 --> 00:14:35,920
Speaker 3: five k and I'm now like a runner or slash

293
00:14:35,920 --> 00:14:39,320
Speaker 3: slow jogger again, because I thought, wouldn't that be a

294
00:14:39,320 --> 00:14:43,360
Speaker 3: great connection opportunity once a week with my daughter to

295
00:14:43,400 --> 00:14:47,560
Speaker 3: participate in run club together. And now I can run

296
00:14:47,560 --> 00:14:49,960
Speaker 3: far enough that I can do that with her.

297
00:14:52,040 --> 00:14:54,360
Speaker 2: I love collaborating with people, and I love the conversation

298
00:14:54,440 --> 00:14:57,240
Speaker 2: that doctor Amantha Mbre and I have just had. The

299
00:14:57,280 --> 00:15:00,760
Speaker 2: Happy Families podcast for Today has been produced by the

300
00:15:00,960 --> 00:15:06,680
Speaker 2: iHeartRadio Network Australia. Our executive producer is Craig Bruce and

301
00:15:07,080 --> 00:15:09,000
Speaker 2: Kyli and I will be back tomorrow on the Happy

302
00:15:09,000 --> 00:15:11,880
Speaker 2: Families Podcast. If you'd like morofol about making your family happier,

303
00:15:12,040 --> 00:15:14,600
Speaker 2: please visit Happyfamilies dot com, dot you or.

304
00:15:14,600 --> 00:15:16,000
Speaker 1: Check out our Facebook page.

305
00:15:16,120 --> 00:15:19,400
Speaker 2: Doctor Justin Colson's Happy Families