0:02

Model Health Show with Shawn Stevenson.

0:04

For more, visit themodelhealthshow.com.

0:12

On this episode, when a dab

0:14

in the three simple practices to

0:16

get to fitter it more functional

0:18

this summer, physical activity is often

0:20

lumped into this pithy box of

0:22

cool exercise, when indeed, there are

0:25

literally thousands of different expressions of

0:27

what physical activity can be. You.

0:30

Can be doing the most fun or

0:32

even the most mundane activities and significantly

0:34

improve your health at the same time.

0:36

And I'm going to show you how.

0:39

A my recent conversation with Harvard Psychologist

0:41

Dr. Alan Linger, she share with me

0:43

a study that she conducted. On.

0:46

House keepers at a series of

0:48

hotels again looking at mundane activities,

0:50

things that we might be doing

0:52

on a daily basis that we

0:55

could actually turn into physical Fitness

0:57

Of the study was published in

0:59

the journal Psychological Science, and it

1:01

noted that these housekeepers essentially view

1:04

their work as work. And. That

1:06

quote exercise was something that people did

1:08

at the gym or some place outside

1:10

of work. Now. Nearly

1:13

one hundred women took part in this study.

1:15

Half of them were placed in the control group.

1:17

That. Were given general health information while

1:20

the other half the experiment group.

1:22

Were. Taught how to work that

1:24

they were doing was substantial exercise.

1:27

There were given examples of how

1:29

certain jobs like mopping in changing

1:32

sheets compared to exercise is like

1:34

roll machines and lateral raises. They.

1:36

Were also given estimates on how

1:39

many calories. They. Were burning

1:41

doing standard housekeeping tasks.

1:43

Now although their actual behavior did not

1:46

change I he they were not suddenly

1:48

working more, they were doing the same

1:50

job that they were already doing. After.

1:53

The four week's study was concluded the

1:55

intervention group, the group that was taught

1:57

that the activities that they were doing.

2:00

Their work task for their job

2:02

was actually attend to. Exercising was

2:04

actually kinda physical fitness. These.

2:07

Women: Had a significant

2:09

decrease in bodyweight. A

2:11

decrease in blood pressure, a decrease

2:13

in body fat, improvements in their

2:16

hip to weight ratio, and. A

2:18

reduction in there be a my their

2:21

body mass index. All of these improvements

2:23

happened compared to the control group. That.

2:26

Is remarkable They simply changed their

2:28

belief about this standard Monday in

2:31

activity to they were doing for

2:33

their job to view it as

2:35

physical activity and suddenly. Their.

2:38

Bodies began to change Now

2:40

Doctor Linger stated quote These

2:42

results support the hypothesis that

2:44

exercise effects help In part.

2:47

Or. In whole, via the

2:49

placebo effect. On quote Now

2:51

what all of this is alluding to? And.

2:54

Are point today is that it's a

2:56

mindset shift being able to make a

2:58

subtle change in our awareness, that doing

3:01

things that we might already be doing.

3:04

Or. Doing things, giving ourselves

3:06

permission to do things that might

3:08

seem mundane or even fun. Can.

3:11

Actually provide us with substantial.

3:14

Health and Fitness benefits. And so

3:16

this leads us to number one

3:18

on this list of three. Simple.

3:21

Health practices to get to fitter. A

3:24

more functional the Summer keeping

3:26

in mind we've done masterclass

3:28

is on high a tizzy

3:30

interval training. We've done master

3:32

classes in strength training and

3:34

does a different forms of

3:36

that. we've done Masterclass is

3:38

on player metrics on muscle

3:40

fiber types, on. Protein.

3:42

Deficiency are all manner of different

3:44

died frameworks. We know all these

3:46

ingredients. Add. To our

3:49

health landscape but. On this

3:51

episode when a look at the simple stuff. The.

3:53

Things that are often overlooked that

3:55

can absolutely transform your health for

3:58

the better to number one. On

4:00

this list to get to fitter

4:02

and more functional decider is to

4:04

implement. Active. Activities.

4:07

Whoever. Said you can get fitter and healthier.

4:10

When. Hanging out with your friends when

4:12

hanging out with your family would hang

4:14

out with your significant other. We absolutely

4:16

can improve our health. By.

4:18

Getting Together. And.

4:21

Doing things in a slightly different

4:23

way. So part of this again

4:25

is a mindset shift. In

4:28

the other part is given ourselves permission

4:30

to do things that. And. I'm going

4:32

to throw this word are him with throughout this effort. Are you

4:34

ready? To. Do this

4:36

at have been to do things

4:38

that are fine and know that

4:40

here's the key. Knowing. That

4:43

we're adding to our physical fitness. Again,

4:45

that subtle mindset shift to realize like

4:47

okay, yes, we're doing things that are

4:49

fine and active as a family, but

4:52

these things are actually improving their health.

4:54

They're making me fitter, They're making more

4:56

me more functional, They're proving my cardio

4:58

vascular system, They're proving my metabolic health,

5:01

does happiness switch turn on in the

5:03

back of my mind and pro actively

5:05

implementing more active activities. Dashwood The summers

5:07

all about is a hacker Summer. Or

5:11

hop Or summer. Or right? That's what we're

5:13

talking about doing. And so what does this

5:15

look like? In practical terms,

5:17

well. When we're

5:20

talking about summer get togethers with

5:22

our friends, for example, Of.

5:25

Course we can all get together at

5:27

somebody's house and hang out. Has.

5:30

Some snacks, people have their

5:32

drinks, the beverages chatted up,

5:34

chatty cathy it up or

5:36

right? that? absolutely. Would you

5:38

do that? Absolutely. But. What

5:40

if instead of just doing a run

5:42

of the mill get together, you get

5:44

your friends together. And. Meet up

5:46

for hike. You did your

5:48

friends together say hey, let's all meet

5:51

up at such and such. Like

5:53

spot. And hang out while

5:55

we do this hike together. What? If

5:58

you start scheduling, Your.

6:00

Family outings to be not just

6:02

going to the movies or you

6:04

know doing the city activists which

6:06

is cool we're gonna see or

6:08

summer blockbusters yes but also. We.

6:11

Throw on the calendar some active

6:13

activities with our families rights. so

6:15

getting to get the same thing

6:17

for day. Right? So weather

6:19

is your significant other, you nor

6:21

your may be tested now Lawrence

6:23

If you wanted to have a

6:25

fitness lifestyle in your new relationship

6:27

you're looking for when it be

6:29

a good litmus test to get

6:31

together for. Something. Active.

6:34

right? Actually the had a guest hear

6:37

the Moto Studio. He's

6:39

a number one hit artists.

6:41

Or. Em sock about number One. Number.

6:44

One country artist. Bread.

6:46

Eldridge and when he came to hang out with As by

6:48

the way we put his episode free in the show Notes:

6:51

E share with your boy that he actually went on

6:53

a day where you see I don't know where it

6:55

would a status is this was a while ago about

6:57

a year gone. notice that maybe just maybe boot up

6:59

right? Not on up. So. Sorry

7:01

Brad, if you listen, If you're listening with the

7:03

significant other, I'm sorry. they'll say you went on

7:05

a date with somebody. Okay, which he did. And

7:08

he went on a hiking date know? like I never

7:10

thought about that. So he met up with. A

7:13

woman he'd never actually connected with,

7:15

and they went on a date

7:17

together. Or hiking date noses like.

7:20

Man is kind of as pretty dope

7:22

because he's about that life and he

7:24

thought that this would be a good

7:26

environment to get to know somebody and

7:28

also to do something active right? So.

7:31

With this being said, Scheduling.

7:33

And implementing more active activities

7:36

I went to help spark

7:38

some ideas for you to

7:40

really inspire in motivate. Some.

7:43

Creativity with this this summer to

7:45

create a culture of more. Wellness.

7:48

In connectivity and activity

7:50

within our families, within

7:53

our friendships. And.

7:55

So let's go through some

7:57

examples. Now when I mentioned.

8:00

Reading. Getting together for a

8:02

standard you know, sit down?

8:04

Chop it up recently. I

8:06

did that right. Sit down, chop it

8:09

up with Doctor Darshan. Saw recent guess

8:11

on the model health show. Now we

8:13

did that. In. The next

8:15

the he's like let's get together and do

8:17

a height next time So that's what we

8:19

did, You know? Now let me be clear.

8:22

All. Of these things are not going to be

8:24

a playable at all times for all people. But

8:26

again, we're going to spark some ideas because there

8:28

is a wide variety of created things and we

8:31

can do no matter where we are in. no

8:33

matter. What? Time of

8:35

year it is. The list goes on and

8:37

on. Because I grew up in a barmaid,

8:39

were hiking was a thing. I. Grew

8:41

up in a concrete jungle or right. Hiking

8:44

trails know that I didn't know what that was.

8:47

right? The closest thing that I

8:49

got to hiking was L A Gear.

8:52

Hiking streets use her I saw was

8:54

like a fashionable street brand. that law

8:56

license plate on the L A Gears.

8:59

I. Didn't actually hike anywhere with them to

9:01

hike in around my neighborhood, hanging around

9:03

the school campus. you know I didn't know

9:06

really what that was and so I still

9:08

have the skepticism and my spirit. Ah, here

9:10

in California I'm not try to go to

9:12

ease trails, hiking trails. our know where I'm

9:15

going on. know these, You know it. I

9:18

need any somebody be with me that

9:20

is done this before our me want

9:22

to only one experiment with you. If

9:24

you haven't been here when I'm not

9:26

going on ads to hiking trail with

9:29

you I've got some Skyros. I have

9:31

got some pass issues because when I

9:33

did live in St. Louis in when

9:35

I was a kid actually one of

9:38

our field trips was to Babbler State

9:40

Park. It's on. It's everybody in Missouri

9:42

and you know this was a lush

9:44

and beautiful vast park many many miles.

9:47

And we went down a field trip with

9:49

my middle school and so we were doing

9:51

different task and is a great day and

9:53

as get close to lunch time you know

9:55

satisfy you know is gone. On a field

9:58

trip as a kid is just. A.

10:00

Me was better than that. You. Know

10:02

but we're doing and activity

10:04

right before lunch and this

10:06

was an activity utilizing a

10:08

compass. Define is different markers

10:10

is different places. In. This

10:12

designated area for us as kids. he

10:14

known that each group had about. would

10:16

you say eight people in it is

10:19

so. You. Know. I.

10:21

Had the compass You know your boy

10:23

was leading the charge of leading the

10:25

group and. Will. Just say that

10:27

there were six markers to get to and

10:29

I knocked out five of those. Allow my

10:32

team and he know another one of the

10:34

kids shoutout to Adam to wherever you are

10:36

today by You know Adam was the smart

10:38

guy you know? So he's Vagner. I'm one

10:41

that he like. He couldn't wait. You know

10:43

Adam was I I I gotta be the

10:45

best I gotta do This rate is so

10:48

I've. Reluctantly. Gave

10:50

the copies and the directorial debut over to

10:52

Adam. It is to story. I'm not trying

10:54

to draw Adam under the bus. The booze

10:56

my for us he is my fault. But.

11:00

Somehow like five minutes went by

11:02

ten minutes with by. These

11:05

twenty thirty minutes when by with

11:07

their group were lost in the

11:10

forest. Were. Lost in the

11:12

force. Me in my in my

11:14

group. And. We were scared as

11:16

we were terrified are I'd guess have

11:18

a bus or from the city First

11:20

of all and we are here. We're

11:23

we're we're in the woods. Okay Jason

11:25

Voorhees all the stuff is popping up

11:27

my it or right and. And.

11:30

We're close to lunch. I couldn't wait My

11:32

mom pat me a great brown bag linesmen

11:34

I was hungry. One of the kids in

11:36

our group. My. Boy John Hughes

11:39

geek tried. Are so this vapid

11:41

about out and have two hours is that

11:43

we're gonna die. No one's been assigned us.

11:46

And dumb, you know Jai. You know

11:48

you did that. He might be listener

11:50

right now, but you know you cried

11:52

as you know So I made it

11:54

harder, will get more more emotional, more

11:56

fearful and Thomas gone by and eventually

11:58

all of us together. The pupils are

12:00

fighting. It was like lord of the

12:02

flies like we're within two hours. It

12:05

was ridiculous are right? But we're all

12:07

little kids you know? same like twelve

12:09

you know. and eventually we see a

12:11

road. right? In as

12:13

dislike a huge sign of life right? So

12:15

we're going would just and woods and trees

12:17

or phone as get to a very small

12:19

road is like almost a one lane road

12:22

and were just like okay now of obviously

12:24

gives his follow this rule we're going to

12:26

be okay and a car starts coming down

12:28

the road. weird We jumped in front of

12:30

his car jump on a car it was

12:32

like I'm I'm sure for the people in

12:35

the car it was like the Walking Dead

12:37

right there were like they were not trying

12:39

to stop. They would terrify the goonies people

12:41

who these children. They're crazy, you

12:43

know? Of course, Some. Of the

12:45

people the group or be a so actually like

12:47

banging on the car all his stuff and it

12:49

was a old older couple. It

12:52

was the grandparents and they had their grandbaby

12:54

who's in a car seat or right in

12:56

there were like all sure you know we

12:59

know where the you know the headquarters is

13:01

will take you there so we all piled

13:03

into this is back to like the cars

13:05

were were more robust. At. This

13:07

time to is a big the backseat of

13:10

course everybody's lapped up the whole thing. The

13:12

sweetest people noggin. I'm saying there was a

13:14

people in a group. it was sixty eight

13:17

in our don't remember. Every brady

13:19

I'm leaving somebody out. but you know if

13:21

as I'm counting those six for six of

13:23

us? the So. anyway. so they drive us

13:25

to the destination and dog you know he

13:28

led the cam, know that they found us,

13:30

you know we celebrated by. Little did we

13:32

know we're sitting under tree. Infested

13:35

with tix as we were waiting.

13:37

so as another very young transformation

13:39

a moment you know are going

13:41

back home and and and have

13:43

my mother to help me get

13:45

the takes off of places that

13:47

yeah this. Self.

13:51

All. This being said, Even.

13:53

In that a bomb in the city environment. There

13:55

was a state park. You know there was a

13:57

place that my family could have done an outing.

13:59

We. Many kind of outdoorsy things

14:01

as a family as well you know

14:04

are being in Missouri and going to

14:06

the Ozarks are going to Car Lau

14:08

Late Gore you know, spinning summers when

14:10

my grandmother in the pool country by

14:13

select piedmont Missouri southern Missouri and spending

14:15

a lot of times at the rivers

14:17

and and and lakes and fishing and

14:19

always different things into swimming in the

14:21

lakes, swimming in in in rivers and

14:24

increase or decrease we're we're we're big.

14:26

tough thing to go to the creek

14:28

now. Excel right now. Go to

14:30

a creek but. You know

14:32

these were part of my fabric and

14:34

then after the summers maybe you I'm

14:37

spending too much my grandmother I go

14:39

back to the inner city and despite

14:41

having all those things being the fabric

14:43

and also knowing was possible moink I

14:45

see there was something so vast. That.

14:48

Was something so expansive?

14:50

About. Being in nature. About.

14:53

Spinning a time of my grandparents'

14:55

house that really brought literally broaden

14:58

my horizons. And. So.

15:01

Knowing. This we can be more

15:03

proactive in giving those experiences to our

15:05

families and so this breezy back to.

15:08

The. Skepticism: If somebody's trying to go on a

15:10

haiku me today, I need to know the to

15:12

already did that hike. How right? I

15:14

need to know that you know where we're

15:16

going. Because. He I

15:19

got. I. Got issues such as some scars

15:21

are trust issue. Now

15:23

was being said. you know we went on

15:25

a wonderful hike with Darshan and his sign

15:27

and I brought my youngest son a long

15:29

as well. I get there. You.

15:31

Know this a new hike for me

15:33

and he knows his beautiful. I'm like

15:36

what you get to, there's multiple some

15:38

it's but we just went to a

15:40

short. Summer. You know, maybe. was

15:42

like forty five minutes and we were

15:44

able to see the Pacific ocean. Dislike

15:46

this. It was crazy. It was crazy,

15:48

but was when we hopped out of

15:50

the car initially. when we got there,

15:53

Are met darcy like bringing out the

15:55

waited vs. I went. Oh

15:57

you you about their life? Okay. And

16:00

of course like I can turn it

16:02

down, but also I don't know the

16:04

trajectory of this hagrid by the go

16:07

on. A what was cool is my

16:09

youngest son Braden, whose twelve. One.

16:11

It's broke through the best. Our teams like the are

16:13

aware. Of that cool you know,

16:15

let him and week and or kind of

16:17

altered alternated back and forth with that in

16:19

or just again. In your Friends

16:21

Together. And get everybody together

16:23

for hike. That's one idea. hopefully the sparking

16:26

a little bit of motivation. Sands.

16:29

The Getting Loss with the Compass Parade

16:32

but also what are some other ideas

16:34

for you to get together for active

16:36

activities obviously does a wide range of

16:38

these can be things that are you

16:41

know really kind of intensive like competitive

16:43

sports right? Getting everybody together and play

16:45

some basketball you know, play and twenty

16:48

wine? you know, plan some you know,

16:50

kind of pick up games or guinea

16:52

everybody together playing Ultimate Frisbee. Or.

16:55

You know, touch football. The list goes on

16:57

and on it. You can. Be.

17:00

The one who plans this or you know, select

17:02

somebody in your friend group that. Does.

17:04

The planning an implant that idea

17:06

to get everybody together for something

17:08

active and competitive like that or

17:10

something more low key like a

17:12

little miniature golf. I now even

17:14

that is a physical activity everybody's

17:16

up and moving around in the

17:18

cognitive activity that this requires to

17:20

get the job done, to try

17:22

to get their little ball and

17:24

to it's into it's home do

17:26

all these different little obstacles and

17:28

you know and also courses kind

17:30

of a lively and bar me

17:33

with these different kind. Of artistic pieces.

17:35

Depending on what kind of miniature golf please

17:37

you're going to in a to be found

17:39

for kids in this can beat literally. We've

17:41

done this many times where it's you know

17:43

who? My youngest son was? maybe like. Five

17:46

and also my mother in law is there's

17:48

well we got to generate sits in my

17:50

my mother laws Loki good at this like

17:52

she never play miniature golf a her life

17:55

and she was the first one to get

17:57

a hold him one like is that it.

18:00

If the meditation is the meditation. so

18:02

in an Aussie live near right now.

18:04

Love you. And always been

18:06

stuff so also say another thing that we

18:09

would do to get his family the she's

18:11

come along for many times as well as

18:13

we would Saturday's we go together to the

18:15

local track for I saw the you know

18:17

middle school or high school track it in

18:20

a. Job. Together do sprints

18:22

to gather dust. Two different exercises

18:24

together to us another idea. Also

18:27

right now for example, we don't

18:29

even have to get into the

18:32

more intensive basketball because my my

18:34

youngest son He absolutely loves basketball.

18:36

He has a great the a

18:38

you T and a plan for

18:40

audience twelve years old and he's

18:42

just having a great time. Very

18:44

very skilled and to really. A

18:46

remarkable basketball player like really but also

18:49

you know he's not at a place

18:51

right now because I've got a lot

18:53

of experience in this and you know

18:55

just the physicality for me is that

18:57

replace reading my compete with me and

18:59

a one on one context but we

19:02

can play horse and we play horse

19:04

all locked or a so horse if

19:06

you don't know what horses is basically

19:08

is very simple. One. Person.

19:11

Makes. A shot. Does a shot. does some kind

19:13

of. Creative basketball

19:15

shot. Maybe something very simple may be

19:18

something a low be more complex. And.

19:21

In the other person or people have to copy it,

19:23

you have to do the same thing so maybe it's

19:25

a shot from the free throw line may be said.

19:27

Three pointer may be some type a layup. But.

19:30

If you'd if you're not able to copy

19:32

that shot. You. Get a letter to get

19:34

a H in the same thing goes on the good

19:36

old and you get our and if the first person

19:38

mrs bad away who setting a template said in a

19:40

bar for what you gotta do they miss than the

19:42

next person gets to decide. What

19:44

kind of shot they're gonna take,

19:47

right investors? How the game goes.

19:49

Legendary Game horse shortened version pig.

19:51

I. Don't know where these come from. But these.

19:54

Are hood? Classics are just like

19:56

classes. These are everywhere classics so

19:58

we play a lot a whore

20:00

any do Super competitive and of

20:03

a warehouse. I wasn't fun. You

20:05

know we're We're challenging ourselves, we

20:07

talk in a little minute, drive

20:09

a little with love and you

20:11

know, just having fun and being

20:14

creative is, well, And

20:16

sometimes even with horse like we put the ram

20:18

and like a feet and you know maybe do

20:20

a couple of dogs you know display in around

20:22

because I know you know is twelve or he

20:24

could you know that good deadly. get the eight

20:26

feet jump off by like just doing creative things

20:29

like that and and make it is. Also.

20:33

Another thing that we can do together:

20:35

active activities. With. Friends. Family.

20:39

Or with are significant other. Is.

20:42

Instead of driving somewhere in, this

20:44

is part of this. Active

20:47

activity, Peace and be more active.

20:50

Places. That we would have walked

20:52

to that a reasonably close. Or.

20:55

You know, ride a bike to. We. Drive

20:57

everywhere now. Right? not get

20:59

it is like it efficiency thing just like

21:01

getting stuff done. But. Sometimes we

21:04

can add in some activity noses

21:06

and bonding time as well. And

21:08

so jumping on the bike. you

21:10

know whether it's you, you know

21:12

your kids but of the case

21:14

may be your significant other And

21:16

and. Going. For bike ride to do

21:18

some. Send. In a task that you

21:20

might want to do. And so this is

21:22

one and I implemented a lot when my older

21:25

son Jordan or when ever will be in this

21:27

is a none this is tell you When

21:29

it was I write. This.

21:31

With was going to do a movie night. Why?

21:34

Aren't cool, you want to do it a

21:36

movie night. We're going to ride the bikes

21:38

to the family video or right is maybe

21:40

like a twenty minute bike ride their twenty

21:43

minutes back and this was challenging for him

21:45

or so dissident. if this is is before

21:47

Netflix a super dominant matter fact we didn't

21:49

even when eve have a cable jumping off

21:51

right at best. At this time I was

21:53

really working on my cellphone. The growth on

21:55

how the beings and so like the family

21:57

movie night was like a big deal. And

22:00

so but we would ride their on our

22:02

bikes do the exploration which are you know

22:05

low key or economists that he knows like

22:07

this, the height he knows the is the

22:09

feeling of the hunt you don't know. What?

22:12

You're going to get when you get there you know you

22:14

don't have the going to have been to new release. Get

22:16

a be at the get paid you got that it You

22:19

know you see somebody dropped the movie and a little slot

22:21

like say is that it. To. Check is

22:23

is that the that the matrix. You.

22:26

Know and dumb, you know

22:28

Now obviously everything is on

22:30

demand. So. We get

22:32

condition like we get everything what we

22:35

want where we want it that delay

22:37

gratification the working for something it's removed

22:39

in is it just isn't. In

22:42

some ways it isn't as rewarding, but in other

22:44

ways is also. In. We can have

22:46

what we want when everyone is amazing

22:48

but it's also taking out movement and

22:50

activity. From. So many things at

22:52

once required movement and activity even if we

22:54

drove to the video store issue. gotta get

22:57

your ass out Of course he says that

22:59

a walk your ass around store. Or.

23:01

Are you gotta stand in line? he got

23:03

do all the things gotta make sure you

23:05

have your your video card. I.

23:07

Got to all the things and of

23:09

be kind rewind. you gotta make sure

23:11

you are Why. Great. But

23:14

you know just again thinking about what can you

23:16

do to added some eu me. So maybe there's

23:19

a you know go to grocery store? Maybe it's

23:21

of. In. A five minute drive by

23:23

like. Fifteen. Minute walk. right?

23:26

User puppies are right, get out there in

23:28

an ad in some because it I'm saying

23:30

this because yes we did his go on

23:32

a bike rack. Absolutely you to

23:34

just take the family out. you know,

23:36

maybe go to a trail to the

23:39

beach park? Whatever the case may be

23:41

just run, ride bikes, Sometimes.

23:44

Is more effective and also your personality

23:46

type if is for purpose right? More

23:48

so than just going and doing nothing

23:51

but like I'm going, I'm going to

23:53

the store. right? Emblem for this

23:55

specific goal and is making it like.

23:58

There's. A motivation behind it. That.

24:00

Has in objective right and not

24:02

just the object to be fitness

24:04

itself, so also within the context

24:07

of getting from point A to

24:09

point. Another. Audience with

24:11

those out there. Is. Who goes

24:13

out there? Getting from

24:15

point A to point B. As.

24:17

Creatively as possible. As

24:20

park or my god So this is something

24:22

you could do just going on a simple

24:24

walk. You know it is going like okay

24:27

from here to hear you know we're gonna

24:29

walk backwards in from here to hear going

24:31

to walk sideways you know maybe there's a

24:33

little curve or something like that they would

24:35

you can walk on and and a tight

24:37

rope it or everybody jumps upon the park

24:40

benson and jumps down. Okay we all go

24:42

together or we go one at a time.

24:44

There deserted fuck truck to refrigerators to don't

24:46

serve three sixes men on the palace Fact

24:48

what data into the trash. Forgot

24:52

are gone. You

24:57

could turn so many different simple

25:00

activities in two more Playful, creative

25:02

in fun things in your kids

25:04

will love. This was not just

25:07

we're we want for into. Why?

25:10

Why? to society try to take

25:12

the fun out of our lives?

25:14

We get older, they take recess

25:16

away our never forget it. Was.

25:19

An essay Middle School. First.

25:22

Day A: Seventh Grade. Days.

25:24

Getting pretty long? Okay. There's.

25:26

Maybe like two hours left in the day. And I as

25:28

this kid. I don't know this kid. Is.

25:30

In class of my eighteen when recesses. He.

25:33

Looks at me like arms straight

25:35

up. actually be there are he's

25:37

like there's no recess dude. Services.

25:41

Dude. Com. Dislike:

25:43

Kind of heartbroken but also feel kind

25:45

of like. Man. I get

25:47

the memo. Adenoid: There's no recess.

25:50

Recesses. Everything. Or.

25:52

A. Gym. Class heroes,

25:55

Playground heroes or I guess really

25:57

what it was Above me you

25:59

know. And and from there to

26:01

scam more and more Serious. More

26:03

and more time sitting at the

26:05

desk, right? We. Get

26:07

to find. Rug pulled out from

26:09

under us. And we try

26:11

to find that some way later on down

26:13

the line it. I think that's part of why

26:15

we love sports so much. because we're Watson.

26:18

Big old adults plant children's

26:20

games. I wasn't

26:22

Le Bron. Just planned a child's game.

26:24

He's putting a ball into a hoop.

26:28

Are right. And. He's making all

26:30

this money just playing a game now.

26:32

Of course we could listen. It requires

26:34

a lot. Or right. There's.

26:37

A lot of different moving pieces

26:39

are strategy, does all these things

26:41

and requires a lot from us

26:43

to develop ourselves physically mentally. That

26:46

was beautiful about sports as well,

26:48

but at the same time, these

26:50

are indeed games. Their their games,

26:52

their physical activities, their physical games.

26:54

But we've talked about it before

26:57

on on a so many times

26:59

where we have these mirror neurons.

27:01

Right now, the scientists kind of

27:03

changed our what mirror mirror neurons

27:06

are actually doing, but. When we're

27:08

witnessing other people, Doing

27:10

anything. We're.

27:12

Simulating ourselves doing that thing, there's a

27:14

part of us as similarly. that's how

27:16

we relate to it. By.

27:18

So for watching somebody playing basketball if

27:21

we're watching the brawn for watching yogic

27:23

if we're watching ah Michael Jordan the

27:25

list goes on our as if it

27:27

as were watching them. There's.

27:29

A part of us as simulating us doing that

27:31

thing. And. Stealing. That's

27:34

why we steal be emotional feelings will for

27:36

watching a movie. For example, you know that

27:38

the stars on the big screen and we

27:40

feel that emotional connection. We feel the tension,

27:43

we feel the thrill, we feel the fear.

27:46

Is. Because we are going leading. A.

27:48

Part of Biases: Essentially.

27:50

Pretending that we are in

27:52

that situation Ray and so.

27:55

Does. Something enlivening about watching

27:57

sports. About. Watching. It's.

28:01

Really good for us because play

28:03

is good for us also. Multiple.

28:06

Contacts with a do games like what

28:08

we would attribute to being like beach

28:10

games so you know, spike ball, beach

28:13

volleyball, Just getting on, thrown a ball

28:15

around a football. those kind of things

28:17

at the beach. Many. Those

28:19

things we could do another context

28:21

as well. you know ah be

28:23

good place by ball we could

28:25

play volleyball. But. Also.

28:28

Games. Like badminton. For. Example

28:30

right? So I went to

28:33

a get together. Not.

28:35

That long ago. And. I

28:38

was pleasantly surprised. Was folks play

28:40

badminton. right? This was

28:42

able to jump up in the badminton game

28:44

and this is like you know don't really

28:46

know these people but we been so quickly

28:48

under physical activity like is just really remarkable

28:51

and also even badminton if you think about

28:53

it is bad in the name is bad.

28:56

Bad game at the shuttlecock. you gotta

28:58

hit the hit the shuttlecock right on

29:00

on. Came up with these names but

29:02

I know they're playing with us. I

29:04

so. First,

29:07

also, we've gods.

29:10

Games like a good I mention just throw

29:12

the ball around playing catch. This is the

29:15

all time classic for me and my and

29:17

my family. He know in particular my my

29:19

son's is going on front of a house

29:21

and thrown for ball around during the baseball.

29:24

And she knows. Just kind of

29:26

like a past time for family

29:29

culture. And in addition to that,

29:31

what about dancing? Are. Getting

29:33

together with friends and and

29:35

dancing and having fun. right?

29:38

So this is another part of our culture of

29:40

even last night. My.

29:42

Youngest son for whatever reason was does

29:45

the bob and now you know some

29:47

sturdy is called the Sturdy Array. He's.

29:50

Doing in this study was looks like. A.

29:52

River Dance have something to me I don't know.

29:55

Some kind of you know relic from the past.

29:57

Ah, but easy easy easy. Do his thing. and

29:59

then it. Companies like. In.

30:01

Viewing. Some. Other newer movements

30:03

in a my wife is trying to

30:05

replicated. By. Of course he's

30:07

like mom, you're not doing Iri you know

30:09

is he's just trying her best. This is

30:11

guys got a revised makes you look good

30:14

is cute. she does a cute girls thou

30:16

but you know dislike. Devil

30:18

might never my boots be having this big

30:20

a part of our family cause you're where

30:22

you know would dare seeing him. And we're

30:25

in. We're. Having these moments does

30:27

kind of part of the fabric of our

30:29

family were weird is doing stuff like that

30:31

and also but you can get everybody together

30:33

to be to put the music on. You

30:35

know everybody you know you get some people

30:38

get up. Don't. Be afraid

30:40

or give yourself permission to dance.

30:42

Have find it a groove on

30:44

at least a little bit I'd

30:46

as being active active activities. this

30:48

is something that. Actually

30:51

from my wife's birthday I just

30:53

got everybody together Surprise! My wife's

30:55

a renewed out this place Dj

30:57

sparse, I sell the so

31:00

many different ways we kid and you some

31:02

like that was kinda do that. When.

31:04

We're you know, spring chickens. I don't know

31:07

what spring chicken is by the way. they

31:09

are like what age bracket that is but

31:11

arm you know, going out and acorn a

31:13

clubs or whatnot. But then there's a part

31:15

where you don't do that. no more. you

31:18

stop dancing. You. Know. But.

31:20

Then we give ourselves these like

31:22

little micro environments are micro conditions

31:24

where we let loose to where

31:26

we get our dance on. Great

31:28

example, just happened last night. I

31:31

know as of this recording. The.

31:33

Probably out of the play offs. Oh right,

31:36

But I took my signed to a Los

31:38

Angeles Lakers game. Or right

31:40

now. Yeah. Don't own

31:42

to talk about okay. I

31:44

won't talk about the results of the

31:47

game, but what was a bunt it

31:49

up on the jumbotron Were people? Dare

31:52

say like Super is a

31:54

cultural context where it's acceptable

31:57

to let loose and go.

32:00

The edges-your heart out.

32:02

Gray. Induces see somebody is people

32:05

like you it again if you just saw

32:07

them. Loki. Wincing did they would

32:09

dance the way that dance. And

32:11

seen that expression in these little pockets? But.

32:14

You know, giving yourself permission more often

32:16

to to dance. As. A C

32:18

dance as if no one is watching but also

32:20

could take you know. Dance class. You'll get your

32:22

friends together like hey let's meet up and you

32:24

know do this or dance class. It may be

32:27

like a hip hop dance class or some tap

32:29

dancing or I don't know you wanna. You

32:33

wanna do that? Whatever it is, Yoga.

32:36

Or let me see, do the yoga. This.

32:40

Just here it is. So my son

32:42

and I went. To the game

32:44

I took him the Lakers game. My wife met

32:47

up with her friends in India be and like

32:49

a whole day thing supposes meet up in you

32:51

know do they did a yoga class a hot

32:53

yoga class and then you know turn into he

32:55

knows. Lunch. And dinner and old days

32:57

but is because he felt so good. She.

33:00

And then hot yoga probably. And I

33:02

don't know. Months Like maybe six months.

33:04

And when I tell you she's been

33:07

going on and on and on and

33:09

on. Solitaire. Co bad to

33:11

see been going on and on top of a

33:13

how good he feels he's like a why haven't

33:15

I been doing this soup you know has a

33:18

recent stressors you know a couple months ago she's

33:20

like if I would have been doing this it

33:22

would have been easier going to that. She's

33:25

like you know she called me on the face

33:27

time as she's is like doing to scare you

33:29

know that with my skin look all this is

33:31

good, know you benefits and all these feel good

33:33

vibes in her system. From. Doing

33:35

yoga, With. Her friends. Or

33:38

a so that was hurt her coat. Why?

33:40

Haven't I been doing this? But. When

33:42

it is really is about permission. To.

33:45

Smoke giving herself permission regard as it was going on

33:47

it in her in in her life, in our lives,

33:50

Give. Yourself permission to some she enjoys and the

33:52

she gets a lot from. Also.

33:54

Just over are given a pass. A different

33:57

examples, hopefully Sparky. Some ideas of getting together

33:59

with some. Activities with friends,

34:01

family. But.

34:04

Just simply getting together and doing

34:06

a workout together. Just. Getting

34:08

Together. With. Your

34:11

friends. You. Know, maybe a

34:13

couple friends? maybe? You know, maybe your

34:15

family? Maybe just your significant other?

34:17

Whatever that looks like. Maybe as a

34:20

a double date? Work. Out

34:22

just getting together, In. Training

34:24

together. Lot.

34:26

Of great. Conversation could be

34:29

had. he know connection are being able

34:31

to support each other like the so

34:33

many cool things that you get to

34:36

activate. And. Experience when you just

34:38

say hey, let's is that it isn't

34:40

you know going in, didn't know, grab

34:42

and known. Let's. Let's

34:45

meet up do work out in in you know grab

34:47

lunch after. right? Or whatever the

34:49

case my be and also the

34:51

environment to. Can add a

34:53

layer of benefit because there are

34:56

some studies that actually highlighting that

34:58

working out outdoors. Outdoor.

35:00

Exercise and activities are more

35:02

beneficial. Been doing the same

35:04

things indoors. And we kind

35:06

of notice. Now this is again, this is not a hundred

35:09

percent across the board. But. There

35:11

are several studies indicating that. Doing.

35:13

The same thing outside is more

35:15

beneficial than doing. That. Activity

35:18

inside. Wow, what could

35:20

be the reasons behind that? Probably

35:22

fresh air. Probably. Sunlight.

35:26

right? Probably. Just

35:29

the novelty. Write. A

35:31

novel environment from what and

35:34

scenes in port outside world

35:36

around us. right? So

35:38

just keep that in mind. These are

35:40

all really fun things that we can

35:43

all do together to to get more

35:45

active activities in our lives. With the

35:47

my said that as I'm doing this

35:49

thing. And. Get healthier. That.

35:51

Only my connecting with my friends, my family, And

35:54

and have fun in my in my significant other.

35:58

We're getting fitter, healthier, Hey,

36:00

shudder to Dr. Alan Langur when my all

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36:18

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36:20

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36:22

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36:25

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36:27

it obviously are General health practices are

36:29

important here. You know, So, helping

36:31

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36:33

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38:47

Number two is to upgrade. Your.

38:50

Sitting time. Now.

38:52

One thing that we're going to do. Yes, We're

38:54

going to be active, but we're also going

38:57

to sit. Are. right? We do

38:59

not need a villain I sitting. You.

39:01

Know there's articles and things like that

39:04

and topics framing it is Sitting

39:06

is the new smoking. Or.

39:08

Right? And yes, If

39:10

we're. Incredibly.

39:12

Sedentary And we're. Sitting.

39:16

In abnormal amount it

39:18

great all manner of

39:20

dysfunction from increased incidence

39:22

of hypertension to insulin

39:24

resistance, to muscle imbalances

39:26

and dysfunction to increase

39:28

rates of injuries. The

39:30

list goes on and

39:32

on. Yes, absolutely. But.

39:35

Sitting is something that humans are designed

39:37

to do. Were designed to sit. And.

39:40

Were designed to sit on

39:42

the floor. Or. To sit

39:44

on the ground. That's how we

39:47

evolved for thousands upon thousands upon

39:49

thousands of years. We. Sat on the

39:51

grass, Are. I didn't

39:53

of thrones were manifested the

39:56

important people. So.

39:58

To sit on the throne. Sweet and co. The

40:00

toilet, the throne, We.

40:02

Start to sit when we. Are.

40:05

Right? and seeing all manner of

40:07

dysfunction leading from that as well.

40:09

Now some people might be new

40:11

to this information and we talked

40:13

about this of past episodes. and

40:16

really just looking at the mechanical

40:18

aspect of you know that, the

40:20

digestive system, the small intestine, and

40:22

how it gets pissed. When.

40:24

Our legs are not. At.

40:27

The right angle for a so

40:29

literally four legs are at a

40:31

right angle. you know, sitting upon

40:33

a high surface to use the

40:36

bathroom vs. more in a squatting

40:38

position and are you know, just

40:40

seeing these radical increases in issues

40:42

with you know, anything from hemorrhoids

40:45

to colorectal cancer and largely been

40:47

tied numerous studies to how were

40:49

using the bathroom. Now with all

40:51

of that said, We're.

40:54

Just looking at let's not villain eyes, the act of

40:56

sitting. Let's sit down. let's take

40:58

a load off. Let's relax. Least

41:00

she'll let sit that sit. Blitz.

41:03

Upgrade Are sitting time now Why

41:05

does this matter? And how does

41:08

actually get us sitter in healthier.

41:10

Will. A comprehensive study that was

41:12

published in the European Journal

41:14

a Preventative Cardiology titled ability

41:17

to sit and rise from

41:19

the floor as a predictor

41:21

of all cause mortality. These.

41:24

Researchers found that. The.

41:26

Ability to get up off the floor and

41:28

to sit down on the floor. Was.

41:30

One of the most, if not

41:32

be most. Viable. Marker

41:35

looking at. How long

41:37

someone was going to live had been not

41:39

to Skyn Lightsaber. Also, health spent. The.

41:42

Inability to sit down on the floor and

41:44

to stand back up. Was. Tied

41:46

with a shorter lifespan was tied

41:48

with an increase in all cause

41:51

mortality. essentially an increase in the

41:53

risk of death from everything. I

41:55

am in part of that. Again,

41:57

we can look at the science,

41:59

but. If we do a little bit

42:01

of introspection like what does this mean, why

42:04

would that be or this is something for

42:06

our genes. Our genes expect us to be

42:08

able to do that behavior. As.

42:10

That input That environmental input

42:12

feedback. From. Ourselves

42:14

from ourselves, our cells within ourselves

42:17

and also be bar me to

42:19

impact of what were expressing outwardly.

42:22

As. Being a functional capable.

42:24

Person. That can survive in the environment.

42:27

Being. Able to do this. Mechanical.

42:30

Activity is tied to

42:32

our expression. Of

42:35

being able to survive and

42:37

to be a contributor. To.

42:40

Our environment to our tribe to be able

42:42

to protect ourselves to procure are foods. These

42:44

are all feedback things because we are a

42:46

part of the environment that this might sound

42:49

a little bit harsh. But. We

42:51

are a part of the and bomb

42:53

in the world around us and there's

42:55

Carson. Data is getting share their signals

42:57

and sometimes our bodies can start to.

43:00

Accelerate. Degradation. Who.

43:02

Were not sending the rice signals. Now.

43:05

You might hear this and think either

43:07

says. Well. In all that

43:09

sounds nice here. sit on the

43:11

floor but I can't do that.

43:14

It doesn't says not something that

43:16

I do not comfortable. I can't

43:18

actually physically. Do that activity. There's

43:20

a wide range and some folks just like you

43:22

said on the floor all the time or you

43:24

know I add up like to sit on a

43:26

for sometimes with sometimes I. Loved it.

43:29

you know they on my couch this

43:31

is not in in all or nothing

43:33

scenario by the way but also wherever

43:35

we are. There's always

43:37

room for improvement in so

43:39

what do we mean by

43:41

upgrading your sitting time while

43:43

in multiple conversations that we

43:46

had with Katie bomb in

43:48

for example by mechanists and

43:50

doctors of physical therapy like

43:52

Dr. Kelly Star read and

43:54

dem searing all of the

43:56

remarkable things that happen with

43:58

our bodies when. The become chair

44:00

bound. Basically. The.

44:03

Environment shapes our bodies and so

44:05

if we're spending the majority of

44:07

our weekend time sitting, are sitting

44:09

in a chair specifically. Our. Bodies

44:11

become very good at sitting in

44:13

a chair and not as adaptable

44:16

and able to mechanistically move in

44:18

our environment. Officially in the risk

44:20

of injury dramatically increases in so

44:23

what we see for example variety

44:25

of muscles, ligaments and tendons are

44:27

being activated or deactivated based on

44:30

where. And how you're sitting. Sitting.

44:33

In a chair or on the couch

44:35

In particular, creeds compression and resulting tightening

44:37

of the hip flexor so this is

44:40

largely tied to a lot of lower

44:42

back problems by the way, and also

44:44

that activity of sitting on the couch

44:47

or in a chair. Is.

44:49

Largely the activating your glute activity

44:51

especially in a chair. by the

44:53

way, You're. Putting

44:56

constant pressure on our hamstrings? Are

44:58

you going to be putting cause

45:00

and pressure on your hamstrings Which

45:02

are hamstrings? A Guinness. Just like

45:05

having his constant force against these

45:07

muscles that. Need. Some

45:09

movement they need circulation. They need

45:11

different kinds of tension and lack

45:13

of tension. but sitting in a

45:15

chair starts to shut down. Function

45:17

of things that should be functional

45:19

and and hyper activates things that

45:21

need to be able to relax

45:23

and so. Spending. Some time

45:25

sitting on the ground is like. A

45:28

nutrient. Infusion. It's like.

45:31

Rehabilitation. For.

45:33

So many activities and other some caviar

45:35

when a share here. But what I

45:37

want encourage you to do is simply

45:39

to to supplement because here's a cool

45:41

thing about. Getting. More benefit

45:43

out of his activity of sitting. You.

45:46

Can still do your stuff that you're

45:48

doing what you sitting to watch tv,

45:50

you sitting to hang out talk with

45:52

friends were the case my be the

45:54

still don't do what you're doing between

45:56

to get some more physical benefit because

45:58

yes we have found you gonna be

46:00

actually bertie more com these when you're

46:02

sitting on the ground versus sitting in

46:04

a chair or sitting. You. Know,

46:06

laying out on the couch lazy

46:08

boy, but that some it's very

46:10

minute, that changes minute, but you

46:13

are but more importantly you getting

46:15

all of these environmental inputs sensations

46:17

for your ankle mobility. Your knee

46:19

mobility right? Think about where your

46:22

knees or position when you're sitting

46:24

cross legged on the ground vs.

46:27

Be. There stationary on the couch

46:29

right? and also a couch. Can.

46:33

Seduce. You. And

46:35

kind of put a veil over your

46:37

body awareness. That

46:39

because it's so comfy. That.

46:42

You don't need to move. Or a

46:44

so seductive a pool The Sin whereas

46:46

were sitting on the floor will feel

46:48

more fidgety over time because your body

46:51

is giving you instant feedback that okay

46:53

this is getting a little bit uncomfortable

46:55

the me change my position let me

46:57

alter how I'm sitting slightly right all

46:59

that gets turned off and laying on

47:02

of plus comfy couch which again i'm

47:04

i'm lay on the couch to. I

47:06

write this, it's time for that.

47:09

But getting these sitting supplements can

47:11

really helped improve our help because

47:13

again, we're getting that. Ankle.

47:16

Mobility were getting the mobility. Fair

47:18

knees or joints or hips is

47:20

well those hip flexor is gonna

47:22

be in more ideal positions. But

47:25

more importantly now here's the the

47:27

biggest fear. This. That.

47:29

Scenes of movement your body encouraging

47:31

you like? Okay sat. Crisscross.

47:34

Applesauce A cross legged for bit now my

47:36

body say hey out the me and he

47:39

do anything also Disposition now you put one

47:41

leg out. right? Or.

47:45

Now you do like a needed chess. Your butts

47:47

on the floor, one ne your hold on one

47:49

knee, one leg is extended unfair to you and

47:51

then you alternate that. right? Or

47:53

maybe you do. And ninety ninety, sit where you're

47:55

sitting on the ground. He got one leg out

47:58

in front of you. Would you say? your. Left

48:00

leg is out in front of

48:02

you and. It's. Gonna be

48:04

it a ninety degree his position

48:06

where you know your left foot.

48:09

Is facing inward. And.

48:11

In behind do the other leg

48:13

is gonna be out in a

48:15

ninety degree position where that back

48:17

foot is facing. Back. Behind you.

48:20

Now put up if he wasn't a

48:22

video version will put up and Ninety

48:24

ninety sit for you to see right

48:26

to so many different ways. He took

48:28

his sit on the ground and get

48:31

these different movement inputs to yourselves and

48:33

his mobility pieces right. There's so much

48:35

as going on we can basically be

48:37

improving or health and fitness. Wow.

48:40

City Now. If

48:42

this is something that is

48:45

out of your normal day

48:47

to day protocol. Than.

48:50

Most important, like I can give you

48:52

all these exercises to help me to

48:54

sit on the floor more comfortably. But

48:56

the most important. Exercises, Is

48:58

doing nothing to sitting on the floor for bit.

49:01

right? And is finding a way

49:03

that you can get comfortable again even

49:05

if it's. One Minute. Of

49:08

sitting on the floor and in that input. And.

49:11

You know is not just sitting on the floor. You

49:13

can also lay on the floor right to lay back.

49:15

you could lay on your belly. You can lay on

49:17

your back. These are things

49:19

that humans have been doing. From. The

49:21

beginning great and is something that

49:24

resonates with our gene expression and

49:26

are held in these different inputs

49:28

vs. something So. On.

49:30

Earth be comfortable. That. It

49:32

takes all the feedback a way

49:34

that you need to move. Now

49:37

keep in mind this is also

49:39

not necessarily. Coal. Truly.

49:42

Conducive. Like this is not necessarily something

49:45

that is called sure why people sit on the floor

49:47

We don't We'll see that usually. and I'm not tell

49:49

you to go to a restaurant, you go to the

49:51

Dahlia restaurant and you I give me my past on

49:53

the floor. You. Know gotta be

49:55

the weird person like like that. I

49:58

love your friends again together. What

50:00

is Super Bowl Party like? My friends came to

50:02

my place. For.

50:06

A setting for. I. And

50:08

my youngest son spent some time sitting

50:11

on the floor. Ah,

50:13

One of my. Friends'

50:15

kids sat on the floor is

50:17

well and again the yeah You're

50:20

already seeing the trend. The

50:22

young ones that on. I

50:26

would also other adults that on the floor from time

50:28

to time as well. Or right

50:30

was just like creating an atmosphere

50:32

was like is cool Weeks denotes

50:34

similar floor but as I said

50:37

my ask of you. Your.

50:39

Homework is to just add in. If.

50:42

You're not sitting on the floor at all. One.

50:44

Minute a day, Five minutes a day

50:46

and which are gonna find over time

50:48

as you're sitting on for your body

50:50

starts to crave it and I'm not

50:52

exaggerating in the slightest. Anybody

50:54

who regularly says on the floor will tell

50:57

you this if I sit on the couch

50:59

for an extended my time I get and

51:01

see. It denise to be

51:03

like that. Of course, to sit on the couch

51:05

for hours And hours And hours. Course of

51:07

America A Right. To.

51:10

Day. For. Seven the couch for in

51:12

sindh amount of time like my body's I eat

51:14

Gotta get up on like this. I need to

51:16

move any death. And

51:18

so I gotta change for this. Get down on

51:21

the floor like it. Just like your body craves

51:23

it and they want some on the floor now

51:25

like a whole world opens up. Natchitoches This does.

51:28

He. Not do you fiddle around

51:30

with some mobility exercises. You.

51:32

Know. And keep in

51:34

mind though, be mindful of your posture. Just

51:36

because you're sitting on the floor doesn't mean

51:39

that you want to be. You know, Ah,

51:41

Shaggy from Scooby Doo? You know, in San

51:43

your weeks you know, you know try to

51:45

go like that far. And

51:47

as be all with the bad posture in

51:49

the you know and also be mindful of

51:51

your circulation right? you're not trying to have

51:54

your you know he lays go to sleep

51:56

or you know whatever. And if that happens

51:58

it does move. change positions are. The be

52:00

marvel of you circulation dislike is somebody

52:02

sitting in a chair and they in

52:04

the body the circulation started deplete. Will.

52:07

Be marshall of the stuff to if you're sitting on the floor.

52:10

Now. As we move on from

52:12

number two which is again upgrade

52:14

you're sitting time which. In

52:16

between this. right? Now my

52:18

videographer just got from a chair and

52:20

he's now sitting on the floor. right

52:23

here in a studio. Or that does

52:25

happen. but also here in a studio.

52:27

If you were to come to the

52:29

Moto how so studio? you'll be greeted

52:31

with an abundance of absence. From.

52:33

Beverage choices to snacks puddle snacks

52:35

are coming from one place. We're.

52:38

Talking about real food nutrition bars

52:41

are talking about. Grass.

52:43

Said. Need sticks. Were.

52:45

Talking about the snacks from Helio. The

52:48

House. I. Paleo Valley.

52:50

Bar Nine and this is again if I'm

52:52

traveling. If we're out or

52:54

somebody ease adventures these active activities, I'm

52:57

bringing the Paleo barely snacks along. that

52:59

was. You're gonna find him back. Or

53:02

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and now going to move on

53:53

to number three. On. A

53:55

list of three Simple health practice

53:57

to get to fitter a more

53:59

functional. The summer number three.

54:02

Is. To take a stand. We.

54:04

Talked about active activities with

54:06

talked about upgrading are sitting.

54:09

Now. We're gonna talk about taking

54:11

a stand. A new study published

54:13

in the Journal of the American

54:15

Medical Association. Them talking about new

54:17

Know this is new new. The.

54:20

Study tracked the sitting work

54:22

behavior of nearly four hundred

54:24

and eighty two thousand people

54:26

for about twelve years. These

54:30

individuals. Who. Are predominantly engage

54:33

in sitting at work. Experienced

54:35

a higher risk of mortality

54:37

from all causes sixty percent

54:39

higher. Risk. Of

54:41

mortality, death from all causes

54:44

and a thirty four percent

54:46

increase incidence of cardiovascular disease

54:49

compared to those. Who

54:51

predominantly do not sit. This is not saying

54:53

that the don't it, but they're not Sydney

54:55

as much as both. Know.

54:59

This was true even after

55:01

adjusting for a variety of

55:04

confounding factors. Adjusting for Aids

55:06

for Sex for education, smoking,

55:09

drinking, body mass index sitting

55:11

behavior jumped out is a

55:14

leading risk factor for early

55:16

death. As. A research has uncovered.

55:18

Now here's the key. It. Was

55:20

pretty simple to help nullify. Some.

55:23

Of these results. The. Researchers

55:26

stated that individuals who predominantly sit

55:28

at work. With. Simply need

55:30

to engage in an additional fifteen

55:32

to twenty minutes of physical activity

55:34

per day to mitigate this increased

55:36

risk and reach the same level

55:39

of risk as individuals who and

55:41

week to nuts. Thirty

55:44

minutes of physical activity. Fifteen was

55:46

the their bare minimum. Thirty.

55:49

Minutes of activity to nullify. As

55:51

fascinating. How. Physical activity helps

55:54

to nullify the effects of

55:56

not being active. Now

55:58

in addition to okay, yeah. We we

56:00

throw the physical activity in there but

56:02

that's one of things where everybody knows

56:04

they need exercise but everybody not don't.

56:07

So. We don't. We don't even need to like

56:10

try to force the people like that. you need

56:12

exercising. You go to the gym we know that

56:14

are ready and that's gonna be a personal choice.

56:17

But. As with their personal choice, I

56:19

like things that you're already doing the

56:22

thing anyways, less just seen it,

56:24

a little bit less cheesy environments and

56:26

that speaks to the benefits of

56:28

standing. Rather, Than sitting.

56:31

At. Our desk. Now this again does

56:33

not mean a hundred percent standing

56:35

if you see me right now

56:37

in the studio and as I'm

56:39

recording this as I have for

56:41

over ten years of the Models

56:43

Obama Lamb years past. When.

56:46

Is a solo So instead they. Are.

56:49

Standing is this is not an accident

56:51

I've I've practiced what I preach on,

56:53

tell you what I do and I'm

56:55

telling you I feel I just feel

56:57

bad and you probably picked that up

57:00

when I'm able to stand. Now with

57:02

is being said. This.

57:04

Is Not mean that I don't sit. This

57:06

is not mean that I don't utilize those

57:08

other inputs, but just being able to stand

57:10

number one. We've. Got now we've

57:13

got date on his. We.

57:15

See in it's not much. But. Maybe

57:17

a five to ten percent

57:20

increase calorie burn. When.

57:22

Standing versus sitting slot. Huge.

57:25

Gay. Even one

57:27

percent like just small lessons and percent

57:29

get was put it like this lesson

57:31

said percent but it's something. But.

57:34

The real benefits. Are. Seen

57:36

with a decrease in cardiovascular risk?

57:39

Why? Because we're able to certainly

57:41

more. Also, when you're standing, you

57:43

gonna be fidgeting a little. Be

57:45

more moving around or a good

57:47

very. Obvious common sense,

57:51

But. One of the most remarkable benefits

57:53

is seen with cognitive function as

57:55

first look at cognitive function benefits

57:57

with stay the thing again, standing

58:00

and sitting. Having standing optional they

58:02

stay in some time to the

58:04

desk or right sort of The

58:06

cognitive benefits for students. A study

58:08

published in the International Journal of

58:10

Environmental Research in Public Health track

58:12

the impact of standing adaptable desks

58:14

on a cognitive function of thirty

58:16

four high school students of the

58:18

course of several months. After. Comparing

58:21

the data the scientists state good. Executive.

58:23

Function and working memory

58:25

was evaluated using a

58:28

computerized neurocognitive test. Battery

58:30

and brain activation patterns

58:32

of the prefrontal cortex

58:34

were obtained using functional

58:36

near infrared spectroscopy. Continued

58:38

utilization of the stand.

58:41

Buys. Desks, Is the most

58:43

important part. Was. Associated with

58:45

significant improvements in executive

58:47

function. And. Working

58:50

memory capabilities on quote.

58:53

Think. As her. Their.

58:55

Brains worked better. They perform better

58:57

when they were able to stand

59:00

more often. Case. They'll

59:02

get these are standing adjustable desk

59:04

you don't understand all the time

59:06

was standing more often taken. the

59:08

stand will make you physically fit

59:10

or and also. Mentally.

59:12

And cognitively sitter. Another

59:15

study conducted by researchers at Texas A and

59:17

M. Found. That users of

59:19

stand capable desks or forty

59:22

five percent more productive to

59:24

is looking at adults. Forty.

59:27

Five percent more productive on a

59:29

daily basis compared to their seated

59:31

counterparts. Further, Productivity.

59:34

Of the stand capable, desk

59:37

users significantly increased over time.

59:39

Scott better, better. Starting from

59:42

twenty three percent improvement. Comparable.

59:44

To those sitting in the first month. Up

59:47

to a fifty three percent. Improvement

59:49

over the course of six

59:51

months. Or so. This

59:54

is another simple call to action. You

59:56

don't got turn your world upside down

59:58

to make simple a job. That means

1:00:00

yes, the Sunday good Purchase a standing

1:00:02

desk or you could do a you

1:00:04

node a D I Y version of

1:00:06

it. And give yourself the

1:00:08

opportunity to stand more often to do your

1:00:10

normal activities that you might be doing during

1:00:12

the day. You know what we call you

1:00:14

know, cold work task or whatever the case

1:00:16

may be. Just take a stand. Stand.

1:00:19

More often, so this could be that.

1:00:21

Also, this is where conversations like this

1:00:23

education like this adds another layer because

1:00:26

we hear about all the rage with

1:00:28

the Standing Desk. Yes, But.

1:00:30

We might not think about all. Of.

1:00:33

The opportunities in our day to day

1:00:35

life that we have to stand. Rather

1:00:38

than sit and just to

1:00:40

get that input in in

1:00:42

improve our fitness, improve our

1:00:44

help improve our functionality. So

1:00:46

some examples. Again, I

1:00:49

just took my son to the Lakers game.

1:00:51

And. There are times

1:00:54

when everybody's all riled up. And. Everybody

1:00:56

stands. But. There's also breaks right?

1:00:58

So people on a walk by the as

1:01:00

whatever with somebody was a walk by and

1:01:02

then everybody says back down that everybody but

1:01:04

you know some people are just you standing

1:01:07

for a while as a break. You know

1:01:09

everybody. just Chilean. I'm not in anybody's way

1:01:11

unconsciously deciding because I'm sitting a nice amount

1:01:13

of time to this game. M M school,

1:01:15

stand up. You know, move around a little

1:01:17

bit. you know, rock the hips back, afford

1:01:19

to lose, stretch, see up and you know.

1:01:22

On. Taken that opportunity consciously because of part

1:01:24

of why am I built the Habit.

1:01:27

Of. Standing. Rather, Than

1:01:29

sitting in those moments where I

1:01:31

could find that opportunity same thing

1:01:33

at my son's or a you

1:01:35

basketball games. There's you know?

1:01:37

Obviously there's bleachers where most of the

1:01:40

parents it, but there's like. Two.

1:01:42

Or three of us said are you unify

1:01:44

understanding now are the one of them see

1:01:46

feel that he can't see because this is

1:01:48

just her nerves with the you know that

1:01:51

the kids play it off base he does

1:01:53

was disease you must I but for me

1:01:55

as an opportunity want to dead and gonna

1:01:57

hang out be able to move around and

1:01:59

also does still not seen that. I'm not

1:02:02

going to go and sit on the bleachers

1:02:04

in and heading out there as well but

1:02:06

I am gonna take some time to stand

1:02:08

up to spills better especially because my body

1:02:10

craves it so again just looking at those

1:02:12

spots. In your day to day life

1:02:15

or you could say hey, I can take a stand right

1:02:17

now. You. Know this is on a

1:02:19

scan to add to my fitness my health. And.

1:02:21

We got the science. Now, like you didn't plant

1:02:23

that seat and your mind allow that to grow.

1:02:26

That this isn't just standing. This.

1:02:28

Is improving my health. This is

1:02:30

making me a sitter individual and

1:02:32

I get to choose these micro

1:02:34

opportunities to better my health. To.

1:02:37

Inspire, encourage others, And

1:02:40

also. To. Get fitter more functional

1:02:42

this summer. I hot girls

1:02:44

summer have boys summer. I.

1:02:46

Doubt this was valuable for

1:02:48

you and a sparse some

1:02:50

ideas and insights and less

1:02:52

drive truly to create a

1:02:54

culture of fitness of active

1:02:56

activities with our families, with

1:02:58

our friends and less create

1:03:00

a whole new era of

1:03:02

wellness. Truly. It.

1:03:05

Is up to us. I proceed you

1:03:07

so much tuning into this episode got

1:03:09

a lot of value added is shared

1:03:11

out with friends and family business directly

1:03:13

from the park as out that are

1:03:15

listening on you kid sure this out

1:03:17

on social media of course take a

1:03:20

screenshot of episodes aired on Instagram and

1:03:22

Twitter asks i guess snow whatever social

1:03:24

media platform you like to rock on

1:03:26

Facebook? All that good stuff and the

1:03:28

series as an epic masterclass is a

1:03:30

world class Guess we've ever seen some

1:03:32

issue of to state and take care

1:03:35

of an amazing day. And

1:03:37

for more! After the show me for to

1:03:40

head over to the Model Health so.com as

1:03:42

we can find all of the So notes.

1:03:44

He defied transposons videos with this episode and

1:03:46

he got a com and you can do

1:03:48

me a comment there as well and please

1:03:50

make sure the hell would items and the

1:03:52

most of reading from everyone knows if the

1:03:55

So is awesome. Appreciate that so much and

1:03:57

take care of. Promise to keep giving you

1:03:59

more powerful. Empowering three kinds you

1:04:01

of the transforms. Thanks for tuning

1:04:03

it.