September 7, 2025 • 40 mins
We know we should be doing as much exercise as possible, but for most of us it's just not possibleto run for an hour a day and find time for weightlifting.
For those of us sitting at a desk for most of the day, and another good portion of it sitting in traffic, what is the bare minimum amount of movement we should be doing?
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:09):
It'd be.
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If you like to gamble, I.
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Tell you then you win loser.
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It, says Lee.
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It's the only gun is the.
Speaker 3 (00:47):
Ass space the space. Yes, welcome back, Welcome in. This
is the Weekend Collector. By the way, you can check
check check out any of the hours we've done, and
you can go to our News Talks b and listen
for the podcast. But this is the Health Hub and
we want your call on eight hundred and eighty ten
(01:07):
eighty in text on nine two, nine to two. And
what we're gonna have a chat about is, you know,
we know that we should be doing as much exercise
as possible, or some exercise at least, but for most
many people it's just not possible to run for an
hour a day or find time to go to the
gym or whatever. So we thought we'd start off this
hour by having a chat about how much movement is
(01:31):
actually the bare minimum. If you're sitting at desk for
most of the day and you need to get up
and do something, what should you really be doing and
what should you aim to do but really, what should
you do? Like, really, you've got to get up at
least walk around the office or do something. You just
can't sit there all day because I imagine that a
lot of people like that, who actually, before you know it,
a few hours have gone you've done nothing except work
(01:52):
your butt off at your desk. So yeah, we're gonna
have a chat about that, among other things, and also
have a chat about the right footwear for exercise as well.
And there's some other things we'll get on too if
we've got time, but joining me to discuss that. He
is what's regular on the show. He's a biomechanist at
BioSport and his name is Greg Pain, and he's with
(02:12):
us here for the health I'm good at Greg. How
are you going?
Speaker 6 (02:14):
Happy Sunday, Happy Father's Day?
Speaker 3 (02:16):
Happy you too, Happy Father's Day, Happy Sunday. Happy, Oh,
by the way, and happy. I'm normally not that engaged
with your blacks, but I thought it was a fantastic game,
and I really sort of got back on board.
Speaker 6 (02:27):
I love I mean, I don't follow rugby. Yeah, I
couldn't tell you the names of half the guys on
the pitch, but whenever it's on, I watch the physicality,
the psychology is just absolutely fascinating. I just love it.
Speaker 3 (02:40):
Do you sit there watching and wondering, Well, you're not
wondering so much because it is your job, the science
of movement. Do you look at some of the stuff
they're doing, going, oh, yes, that's going to place particular
pressure on this part of your body.
Speaker 6 (02:53):
And the head injuries are the ones that I get
a little nervous about. And again it's not really my area,
but I do know that their head strength and conditioning
guy Nick gil is as good as you'll find anywhere
in the world. As far as their physicality is concerned.
They will be in as top condition as any athlete
for rage could ever possibly be. So that's that's that
(03:14):
bolk ticked. But just the sheer intensity physics.
Speaker 3 (03:18):
Actually the science of that well, I mean, just as
a last comment on that, the science on the head
knock thing I think that they're trialing at the Women's
World Cup is not only the mouthguard that's got a
gyroscope and an accelerometer in it, but led lights. So
if you get a light, if you get a knock,
your mouthguard starts welling ding dong, ding dong.
Speaker 6 (03:42):
My old supervisor doctor Petria Hume, who's at a u T.
She's a biomechanist, and she's spending a lot of time
looking into the physics of concussions and really trying to
push that that knowledge forward, and it's just absolutely crucial.
Speaker 3 (03:55):
It's so important, well because we can all think of
the tragedy, the tragedy that unfolds when those issues are
not dealt with in the mental health repercussions. Yeah, hey, now,
just before we get into it. I often think we
take for granted that people know exactly what a biomechanist is.
But I thought every now and again, maybe we should
just explain to the audience what you do. What's your bag, baby?
Speaker 6 (04:19):
My bag is so Biomechanics is basically the analysis of movement.
So as a sports biomechanist, my job is to look
at athletes, and athletes can be anyone from first time runners,
I mean I do a lot of learn to run
type of stuff as well, all the way through to Olympians,
looking at either movement patterns that are causing pain or
causing poor performance, or looking at what is it within
(04:41):
your movement patterns can be made better to make you
more efficient and therefore more economical as well. So it's
mainly around analysis of movement. But within that, I'm very,
very read as far as exercise prescription is concerned.
Speaker 3 (04:53):
What's red me.
Speaker 6 (04:54):
I read a lot of articles and studies.
Speaker 3 (04:56):
It're talking about some sort of maybe sound really as.
Speaker 6 (04:58):
I said that, I thought I sound really smart, like
real smart saying, But no, it's just it's that application
of knowing when you see a certain movement that's either
causing pain or could be better, what is the correct
exercise prescription relative to the sport to either improve the
situation or make them a better athlet.
Speaker 3 (05:15):
It's sort of complementary to physiotherapy in a way in
some ways because it gets ahead of the game, so
hopefully you don't need a physio. But there is a
recuperative aspect to. Is there a recuperative aspect to or
preventative or so? How do we tie that in?
Speaker 6 (05:31):
In the elite teams I work in, I'm typically in
the If you look at the there's a performance team
and a rehab team. I typically sit in the rehab
teams because I'm the sort of guy that they say, well,
such and such as happening, what's going on? How do
we resolve it. My skill set is more around overuse,
so I am very similar to what a physiotherapist is.
But if someone comes to me and they said I
(05:53):
was running and I fell over and I hurt my knee,
I have zero skill set on how to manage that.
And my scope of practice is very strong. But when
it comes to identifying how to take an athlete from
a state of overuse injury that's called pain and therefore problems,
I can take them all the way through into full
full strength, probably stronger than they were beforehand.
Speaker 3 (06:12):
Okay, well, let's go back to the let's we almost
feel go back to ground zero, or not ground zero,
but you know, to the state of zero. The first
thing just to explore, by the way, if you've got
any questions about your exercise, regime, movement, and Greg does
have a specific expertise in running is among many things.
(06:33):
And also we've had a chat with you about bone
density and the importance of and we might touch on
that before the before the show's over. But if we
go back to so we'd love your calls on eight
hundred and eighty ten eighty in text on nine two
nine two. How many people would simply not move enough
in the course of a day.
Speaker 6 (06:52):
The vast majority really in the sense that you know,
we were saying in in our little chat before we
came on here around you know, what are the movement
minimums that a person should do, particularly if you're looking
at a sedentary type of role and you've you've got
your computer based and all these sorts of things. There's
been a real shift in the last few years around
(07:14):
the understanding of particularly pain and sitting. People have said
I sit, therefore I'm going to get back pain or
hit pain. We know that's not the case. We do
know that if you have a tendency or a history
of sitting or standing or crouching or whatever it is
for long periods of time, that increases the likelihood of
an issue like a back issue. But if you have
(07:36):
if you are in a sedentary role and you can't
change your position around much, just getting up and moving
every sort of forty five minutes is traditionally regarded as
the bare minimum.
Speaker 3 (07:45):
What sort of movement. Okay, you get up from you
that's what I just go make a cup of tea,
as we did, do I need to just get on
the floor and start doing a few stretches.
Speaker 6 (07:52):
What people tend to do is they tend to think
to themselves, well, I'm in a sedentary role, therefore, and
I can't change that. So therefore I'm going to sit
really nice and upright, and I'm going to have really
good posture, and I'm going to do my perfect touch typing,
and that's going to make my musculos collettle system better
than it was if I were slouching. And that's not
the case. You can slouch. You can do whatever you
want as long as you just don't stay in the
(08:13):
same position. But getting up and using your muscles all
around the hip and around the back and around above
and below is all you need to do. But at
a be a minimum, Yeah, anyone and everyone, we should
be looking at about one hundred and fifty minutes of
cardiovascular exercise per week. Oh, per week?
Speaker 3 (08:30):
How many people of your listening thought he was going
to say per day, No, one hundred and fifty minutes,
but exercise per week, So that could be.
Speaker 6 (08:39):
So it's like thirty minutes, five times a week. But
you could do three ten minute walks. You could go
to the gym and jump on a stair climber, you
could walk up and down your driveway. It's just movement.
Speaker 3 (08:49):
So is that see? Is that ideally? Or the bed?
I mean? We get caught up in language, don't we
the bare minimum? I mean the beer, So I would
say a truckload of people wouldn't come anywhere near of that.
Speaker 6 (09:03):
I did a presentation at a conference in Fiji last
year and there were two hundred people in the room
and I posed that question to the entire room. I've
got everyone to stand up, and then I broke it
down a bit by bit by the end of that
and these guidelines are evidence based as well, it's not opinion.
And by the end of me asking these highly loaded questions,
(09:25):
I think six people in total still were still standing
out of how many plus a minus two hundred, But
at one hundred and eighty.
Speaker 3 (09:31):
Only six people were standing. Who what ticked one hundred
and fifty minutes per week?
Speaker 6 (09:36):
And this is a very corporate community. It was a
corporate commuity, so it was a business you know, changing type,
you know, three day course. But not enough people are
doing the minimum. And I think what happens is people
look at that number, or they look at they acknowledge
the fact that they're not doing enough. But the notion
(09:57):
of starting is actually harder than doing.
Speaker 3 (10:01):
Yeah, so it's literally breaking that. It's breaking, breaking the
eggshell of resistance. It's like, I've got this to do,
I'll do it later. I'll do it later before it's
too late. I've got to go home, I've got to
do this, and you've missed your opportunity again, Yes, as
opposed to just stand up and move.
Speaker 6 (10:18):
Just literally the first thing I always say to people
who are struggling to get started, they say, well, how
do I start? The first thing I always say is, look,
just get a pair of walking shoes. It doesn't matter
what they are, put them by the front door and
leave them there. Just start with that because you'll see
them on a daily basis. It might take you a day,
a week, whatever, but once you start, you've actually done
(10:40):
the vast majority of the hard work and starting consistency
is much easier. Following on from that, we'd.
Speaker 3 (10:47):
Love to hear from you about this, whether it be
you're seeking some inspiration to make the change, and often
think if you pick up the phone and call us
on the show, then you're well on the way. But
how did you actually get from woe to go zero
to hero, zero to hero, it's zero to just zero
point one.
Speaker 6 (11:06):
And the thing is, with all of this, it's age irrelevant.
You could be eighty eighty five and still start, and
we do know whether you're walking, whether you're lifting weights.
It all makes a difference.
Speaker 3 (11:18):
So the simple question for you is how did you
get started, how did you get moving, and how did
you keep it up? Because if you're talking about what
people are doing is well, I mean Greg has said
really realistically, the bare minimum is one hundred and fifty
minutes a week, so thirty minutes times five days.
Speaker 6 (11:34):
So that's moderate intensity. If you were going to go
high intensity out sort of high intensity interval training, you
can shorten that right down.
Speaker 3 (11:42):
And as you say, as you said out of a
corporate audience of two hundred and only six people were
left standing once you're nailed down to that, So how
did you get moving? Because for me, I find that
if I'm going to give them anyone the benefit of
my experience, and I'm no magnificent sort of specimen either,
but I find that the simplest thing is don't think
(12:04):
about the middle of the workout, don't think about the
hard bit don't think about anything. All you need to
do is think what is the first thing I need
to do, and that is put on exercise gear and
head out the door. And as soon as you do that,
job done, it's a It's a lot of people who
go to the say, for instance, classes, the Arabics class. Sure,
(12:25):
all they need to do is turn up in the room.
Just walk into the room and your gear because you
can't walk out. No one's going to walk out. All
you need to do is just turn up and the
rest sort of follows.
Speaker 6 (12:37):
And within a very short period of time you will
notice really obvious positive changes. Yeah, and then the snowball
has really started.
Speaker 3 (12:45):
Yeah, although having said that, because of a couple of things,
I've had fallen off the wagon for about two weeks.
So I'm going to have to fulfill my own destiny
again and follow through with what I've just said. We're
taking your calls on it, though, how and if any
other cause you've got for Greg, he's the movement expert. Literally,
I think we call you that by a mechanics. Yeah, there,
(13:05):
we got right, let's get into it. Jared, Hello, good afternoon,
you know today, Thanks Jared. Where you go? We're good.
Speaker 2 (13:17):
Oh yeah, no, So just on your you I suppose
wanting to to really inspire and get people moving, I
thought i'd actually just give you guys a call and
mention an event that we're putting on at the end
of the year, being the two ninth of November that
really are suppose encompasses everything that you've been talking about
and trying and encourage people to move. And the event
(13:39):
is called Hit for Hope, and we're going to be
embarking on a mission on the day where we're going
to attempt to break the Genus Wood record for the
largest hip work I've ever recorded. And the aim, the
broader aim of the day rarely is to showcase that
exercise is truly for anybody and everybody. And as it
(14:00):
stands at the moment, it's funny that you mentioned a
minute ago that's you know, up to ages of ah
or eighty five. The oldest participant that we've got registered
so far is in tract to eighty years old. That's
the youngest being ten.
Speaker 7 (14:13):
Yeah.
Speaker 6 (14:13):
I mean, and this is the thing, because intensity is relative,
is relative to the individual. Like if you're if you're
eighty and you're deadlifting, deadlifting ten kgs can be heavy
or walking with it at a brisk pace can be
high intensity. So it's all relative to the individual. So
that sounds like a really really cool Yeah, sorry you
look into that.
Speaker 3 (14:32):
Your line's pretty awful there, Jared, So we have to
I don't know what was going on there, but it
was pretty hard to listen to. But thanks for thanks
for calling, and we were actually that's actually one of
the things we were going to have a look at
was the hit HI. What does it stand for?
Speaker 6 (14:45):
High intensity interval training?
Speaker 3 (14:47):
High intensity interval training, because I would imagine that if
you are going from zero to somewhere, you probably shouldn't
go zero to high intensity interval training again.
Speaker 6 (14:58):
So high intensity interval training is basically around belts of
high intensity effort, which is traditionally you're sort of regarded
as around eighty to ninety percent of your heart rate max,
which can be quite difficult to ascertain. The easiest way
to define it is if you're looking at the RP scale,
which is rating of perceived exertion, as in ten is
as hard as you can possibly go. You're sort of
(15:19):
sitting around that eight to ten at sorry, seven to
eight out of ten marks, So it's very high level
of intensity. But again, for someone who's really been inactive
and has got very poor cardiovascular health, and you know
they may not have good muscular skill, letal sort of structure,
it's not hard to get to a seven to an
eight out of ten. You've just got to walk up
(15:40):
a few stairs and that'll get your heart rate up,
but from there you progress. So you know, I listen
to what say Jared's doing, which sounds absolutely fantastic, but
the key thing is making sure you don't get a
first timing sixty five year old in art attack who
is expected to do you know, high intensity work that
everyone is doing, because that will actually push them above
that RPE rating.
Speaker 3 (16:01):
Actually, just while we're on that, I mean, what should
you as you get older? Of course, I mean if
you haven't been looking after yourself. I don't know how
it works with the risk of heart attacks and things
like that, But what sort of baseline checkup should you
get done if you're a little bit older and you
haven't been doing much exercise for a few years.
Speaker 6 (16:18):
I mean, I know there are some contraindications to intensity
around respiratory issues and cardiovascular issues that if I do
get someone coming to see me who's looking for advice
on that space, I will say, just make sure you
get clearance from your GP first. It's not for me
to give them that advice.
Speaker 3 (16:35):
It's not a bad idea is that if you haven't
just go and have a GP appointment, you get some
see what they want to see.
Speaker 6 (16:41):
Absolutely. And the thing is is that a lot of
people there is that fear associated with the word high
intensity when an actual fact, once you do progress into
high intensity training, it should feel rewarding, it should feel stimulating,
and you know you have crossed that threshold. But what
we know you listen to the doctor, Stacy Simms, the
Peter and Tears, Belinda Becks of the world are very
(17:04):
very very well regarded in the industry. Everything points to
high intensity.
Speaker 3 (17:10):
Oh god, really even for me.
Speaker 6 (17:12):
But it doesn't need to be It's not for too long.
You're not looking at having to go like full gas
for ten minutes. It can be thirty seconds on, ten
seconds off. It varies for how long.
Speaker 3 (17:23):
I guess that's the question.
Speaker 6 (17:24):
And the number of brings. But it doesn't need to
be intimidating. It should be inspiring.
Speaker 3 (17:28):
As what I'm trying to say, actually on that front.
I was down for the Aims Games for a night,
which I think I've talked about a few times on
the show, with a magnificent event, magnificent event for kids.
Just couldn't I couldn't be more effusive about it. But
I stayed at the Mount, and I was just there
for a night, So I made sure that the morning
I got up, I went for a walk up the Mount.
(17:51):
And that is a that is a fairly high intensity exercise,
but god, I felt good once you get to the top.
If you're so smug everyone walking down, you pass them,
and everyone who's walking down it's got this lit of
slight war of smugness about them.
Speaker 6 (18:03):
What was the saying, what I've knocked the bastard off.
Speaker 3 (18:07):
Yeah it is. And as you pass people and they've
just got them.
Speaker 6 (18:09):
Yeah, but it does it sets you up in so
many aspects of your life for more success.
Speaker 3 (18:16):
Yeah. Right, We're going to take some more calls in
just a moment. Oh eight one hundred and eighty ten
eighty do I've just start a couple of callers that
are holding them to stick around. We'll be back in
a couple of minutes. It's twenty four and a half
past four, News Talk said by's welcome back. My guest
is Greg pay and by making us talking about the
bare minimum of movement, and it turns out that it's
probably a bit more than you'd like to do if
you are just someone who wants to be stuck to
(18:37):
the desk and not moving very much. But we're talking
about any other questions you've got around that as well.
Speaker 6 (18:41):
If you think how much time you sit watching TV? Yeah,
on Instagram, yeah, you can find that time absolutely. My
patterner Kursty. She's probably listening because she's awesome and she
doesn't have a death stare, but she knows that I
don't do enough because I'm working too hard and so okay,
I need to stop making excuses and getting out there.
Speaker 3 (19:02):
And she's awesome but does have a good death stick.
Speaker 6 (19:04):
No, she doesn't have a good test before. She doesn't know. No,
that's my youngest daughter.
Speaker 3 (19:07):
She's got the testy, Okay, right, eight hundred and eighty
ten eighty is the number. Let's go to David.
Speaker 7 (19:15):
Hello, yeah, good, I was wanting to ask a question
of the biomechanist.
Speaker 6 (19:24):
Go ahead, David.
Speaker 7 (19:26):
I'm seventy three years old, so I'm just your average,
you know, schmuck. Anyway, I've been running. I was, I've
been running since I was twenty, and then about twenty
five years ago, my knees both gave out cartlet wise
and I ended up with osteoarthritis, which is left my
(19:49):
knees both massively swollen and hideously swollen. Actually, but I've
still kept walking for two hours every day for the
last twenty years until four weeks ago. I went for
a great two hour walk, hard fast as I always
do as I can, and came back, jumped in the shower,
(20:12):
took one little step, and one of one of my
knees Finally, I've been expecting it obviously, just gave out.
And since then I on that knee. I've hardly been
able to walk at all. I have to walk on
my tiptoes and put any weight on the other foot
as I gingerly hang on to walls and tables and whatever.
(20:36):
As I walk around the house. I can't go out
of the gate.
Speaker 6 (20:38):
Can I ask. I've been to have it assessed.
Speaker 7 (20:42):
Yes, I went to a knee specialist last Monday. Yes,
I'm on acc at the moment. I don't know for
how long because they're going to try and tell me
it's wear and tear, I think. But anyway, I went,
you've got a.
Speaker 3 (20:57):
Decent case sudden external forces in the well.
Speaker 7 (21:01):
Yeah. Yeah, my GP made it an injury at the
it's ACC and it's an injury covered by ACC. But
I went to a knee specialist at the knee Clinic
and he looked at the X ray that I'd had
taken and he said it well, he sort of said,
(21:21):
it's just bone on bone as you can see him.
Speaker 6 (21:24):
Yeah, I mean.
Speaker 7 (21:25):
Bone on walking around on But I would have been
doing that for twenty years in my ge My GP
said when he used to look at it all the time,
you better keep walking, because today you can't. You'll probably
have to get a knee replacement. So the key needs
like that.
Speaker 6 (21:41):
The key thing I have when it comes to situations
like this is quality of life. You know, whatever you
need to do to get back to what you were doing,
you need to sort of prioritize that because keeping active
as gold.
Speaker 7 (21:54):
Yeah yeah, but the pain is intense, and then every
now and again it'll come right and I'll be able
to put my foot flat on the floor. In actual
you almost walk normally. But then one little stretch. Usually
when I stretch my legua it just goes back.
Speaker 3 (22:12):
Yeah.
Speaker 6 (22:13):
I mean, I can't really give you any advice at
this point in time, but make sure that you know,
with either the knee specialist you've got or a good
physio et cetera, that you've got some really good advice
on how to manage that, because keeping active is super important.
Speaker 3 (22:27):
Hey, thanks for you call David Calvin High.
Speaker 4 (22:30):
I'm Tim and Greg. Now, if I don't croak, I'll
be eighty four on Tuesday. And what you too have
been talking about and discussing and suggesting is a completely
different world to the sort of world that I live in.
And what I wanted to say was that when I'm
in my bed and I get out of bed, you
(22:51):
know the height of the bed in relation to the
floor formal le eggs is all good. Out of the
arm chair, I can get out of the arm chair, okay.
Getting out of the seat, out of my motor car,
it's pretty good. Off the toilet seats all okay. But
here's the problem with me, and so I don't I
don't actually do it. I absolutely avoid it. If I
(23:15):
happened many chance to get down onto the ground or
the floor. Yeah, sitting as such, I have great difficulty,
almost impossible to get up as if as if I've
got absolutely no no strength below my knees.
Speaker 6 (23:31):
So what happens is that when you are sitting on
a chair or you know, all similar your muscles are
in a fairly effective length. When you sit down on
the floor, all of those muscles that you are you
are asking to get you back up, to resist gravity,
to stand up, they are in what we call the
outer range. So that's when a muscles and its greatest
amount of stretch. Now, the problem is is that when
(23:52):
a muscle is traditionally speaking and it's outer range, it's
also at its weakest. But there are lots of things
you can do. There's lots of exercises you can do
to train that strength. And again, you know, even with
you being eighty three and fifty one fifty tooths, you
know you've still got heaps of opportunity to build that
strength that is specific you're getting up off the floor.
(24:13):
So it's not the case that you can't get it back.
You absolutely can. You've just got to go through the
right exercise prescription to train those muscles to work. And
what we call the outer range.
Speaker 4 (24:23):
What sort of physical thing do you Oh, you could.
Speaker 6 (24:29):
Look at just getting on a seat and standing up
from a seat and then getting the seat a little
bit lower and trying to stand up from that. You
can use assistance with say powerbands, and you can do
you really careful very you know, under controlled supervised conditions
like squats and that sort of thing. You've just got
to train those muscles to work in that way.
Speaker 4 (24:47):
And yeah, to slightly complicate matters for decades and decades
calls through work decades ago. I've got what I say
to the bank teller Niggers when she asked me how
I am? I? I teller that I've got Nigger's back
and Nagger's bake, And she said, oh, don't you mean
Sagar's bak? Can I say? If I had that, I
wouldn't be complaining. So the whole thing is I've got,
(25:09):
I've got.
Speaker 6 (25:14):
Okay, I have nothing to add to it.
Speaker 3 (25:17):
I don't know if that's I don't even know if
that's a thing. It's just a sort of boast for
people who might be adding a good time. No, we've
heard of the other one, but I'm not sure if
it's within the realms of this conversation one four point
thirty in the afternoon on a Sunday. We might leave
that one alone, because here's there's something else I wanted
to talk about in line with getting moving and things. Footwear, yes,
(25:41):
and how important it is to have the right footwear,
because there's one side of things where you think, well,
you know, back in centuries gone by, we we didn't
you know, we just got around and whatever footwear we
had and we were fine. But of course we didn't
live as long back then, and I don't know, but
how important. And then I think of who was at
the Run of the South African Run, Sola bud Yes,
(26:04):
who got spiked by Mary deck or I seem to
remember in a race, But she was barefoot all the time,
and I always thought it looked lim and uncomfortable.
Speaker 6 (26:13):
Some people, not many. I mean, the whole born to
Run movement, which sort of occurred in the late two thousands,
was about the whole barefoot movement.
Speaker 3 (26:24):
But of course we don't have a barefoot environment. No
running on grass and fields and the bush and in
the forests softer.
Speaker 6 (26:32):
Ground, unless you're running with regularity and you're training for
something in particular and I don't mean to offend anyone
with us as I say, this shoe type is somewhat overrated.
Somewhat overrated, Like if you're going to go for a walk,
put on anything, it doesn't really matter. One of the
big things that we really see with regularity is when
(26:54):
people walk. And this is a good test that people
can do. If you just go for a normal walk
and neither bare feet or socks whatever, when you toe off,
so when your foot goes through the movement of being
on the ground and you're pushing the ground away as
you walk, does the weight of your foot go through
the big toe or does it push off through the
outer toes. So if you think about let's just say
(27:14):
you're a ballet dancer and you're getting up on point
or not off on point, but you know they're coming up,
they bend their big toe. Now that's really really important.
A lot of people when they walk them when they run,
they actually the foot instead of bending through the big toe,
which activates what we call the windlass mechanism, which is
the support structure of the arch of the foot. If
you're not if you're not bending through the big toe,
(27:36):
then you're deviating through your outer toes now from a
foot health perspective, as I say this term is standing
up and checking from a foot health perspective, which is
strongly correlated to longevity and reduction of falls. Having a
really strong windless mechanism is really really important now.
Speaker 3 (27:52):
So your big toe literally puts some resistance into it effectively.
Speaker 6 (27:56):
So if you think about you've got your big toe,
then you've got your four smaller toes. If you come
up and did just a car phrase or balance bend
up on your toes, the weight should be primarily through
the big toe. You should be bending through your big toe.
A lot of people when they do a car phrase
for example, which is is.
Speaker 3 (28:11):
This in shoes or bare feet or anything either?
Speaker 6 (28:14):
But you'll see more in bare feet clearly, But if
people do it in shoes as well, and you can
see were patterns in shoes that show people are towing
off through their outer toes. But as far as just
to a simple car phrase, hold on to something, hold
on to the wall and just lift up onto your.
Speaker 3 (28:29):
Is it basically where is the weight of your foot going?
Speaker 6 (28:31):
Where is the weight of your foot and it should
be primarily it should be spread, but it should be
primarily through what we call the first MTP, the bone.
So it's not a conscious contraction of your big toe, no, no,
no no, it's just it's just making sure you can.
You can arch you can, the big toe will move
up and that's what activates the windlass mechanism, which is
really important for foot structure.
Speaker 3 (28:51):
Okay, we don't dig into footwear in just a moment
actually and other things. But if you've got any questions
for Greg, I've got lots of text we can get
on too, but you can jump the queue on eight
hundred and eighty ten eighty. It's twenty one minutes to
five newstalks. He'd be I just don't think you'dn't understand
(29:11):
and if you tell my life he might blow up
and kilspam. Let's welcome back. This is the Health By
the way, if you miss any of the hour, you
can check out the podcast at news Talks a B
dot co dot n Z. We're with Greg Pain. We
(29:32):
started talking about what's the bareest minimum movement you should
get and just to say, if you having to troll
through the whole podcast, basically you should be doing one
hundred and fifty minutes of moderate intensity exercise a week cardovascular.
That's so that's thirty minutes, five times, five times a week.
So yeah, get into it. But the other thing I
(29:52):
wanted to chat about just before the break is about footwear.
So if you are does it matter safe at for instance,
at the gym. Doesn't matter what you're wearing at the gym.
Speaker 6 (30:02):
Not really, unless you are lifting quite a bit of weight,
Like if you're back squatting and dead lifting, particularly back squatting,
which pretty much everybody should be doing anyway in some capacity.
Speaker 3 (30:14):
That's with the weight on your that's with the barbell
on your shoulders and just squatting down to down.
Speaker 6 (30:19):
You want to have as flat as shoe as possible.
And I quite often say to people I get this
question quite a lot, like literally, you can if you've
got a pair of chuck tailors in there at home.
Speaker 3 (30:27):
What's a chuck tailor?
Speaker 6 (30:28):
The little flat lace up shoes is? I have no
structure to them whatsoever. Just wear something flat like Nike.
You do a shoe called a metcon. Oh, so you
want to go as flat as you possibly can.
Speaker 3 (30:40):
So a running shoes not necessarily good weight training shoe.
Speaker 6 (30:44):
No, because they tend to have less what we call
medior lateral or sideways stability, so you can get movement,
excessive movement sideways, but also a lot of running. All
running shoes and varying levels have what we call a
heel cant, so the heels elevator. It's like wearing a small.
Speaker 3 (31:01):
High lovely cushioning and everything, but they're not that stable
side to side.
Speaker 6 (31:05):
And the one thing you don't want to do if
you're doing something like a dead lift or a back
squad or something in that sort of vein is you
don't want to feel as though the weight is being
transitioned forward within the foot. So in order to get
a good holistic connection around the leg and around the
palvis for something like again a back squad, keeping the
weight through the more mid to rear foot is beneficial.
But if you have like a you know, a maximal
(31:27):
star running shoe, that can make it harder.
Speaker 3 (31:29):
Are you almost better off barefoot than having a running
shoe on? For weight training? OSH guidelines would say no, okay.
Speaker 6 (31:34):
Particularly in a gym. I mean a lot of people
in there at feel comforable.
Speaker 3 (31:38):
But somebody did suggest to me I was doing some
things called bulgarian split squad, which I just bloody loathe.
I don't mind telling you no. And someone I was
watching someone else who was doing it. She looked like
she really knew what she was doing, and I did
have a conversation with it. She said she'd noticed, she said,
she said she takes her shoes off for that one.
Speaker 6 (31:56):
You can tell a lot. I mean, I do a
lot of this sort of stuff with my clients, and
you can tell a lot by a way a person moves,
or the way that there's sort of muscle balance when
they're doing exercise like that, because a lot of people,
even with like a walking lunge, will load up through
their four foot too much, whereas you're trying to get
that equal spread of weight.
Speaker 3 (32:13):
Just what about for running then? Trail running, ride running?
You did recommend a particular shoe to me, which I
went and got because I don't know, I'm not twenty
years old an longest. A bit of extra support and cushioning,
I guess was the thing. But how important does it
to choose the right shoe for running?
Speaker 6 (32:28):
Trail running? Is basically about Grip a very good friend
of mine. She's actually a sports podiatrist, and she says
to people, if you're going to go running on a
nice sort of groom trail, just literally wear your old
running shoes because it's such an unstable or such a
dynamic environment to be running on. It doesn't really matter
how much cushioning and all these sorts of things that
you have. If you are a runner, then having variation
(32:50):
and your shoes is important. Don't just I mean a
lot of people say I only wear shoe brand X,
model X. That's not the right way to manage your
feet and your shoes. You should have a two or
three brands or whatever. It is, different stack heights, different
styles of shoes, whether you doing intervals or long runs.
Speaker 3 (33:06):
So it sounds like a luxury to many people.
Speaker 6 (33:09):
And I understand that I do get that, but making
sure that the two the two most important aspects of
deciding what a running shoe is for you? Is it light?
And is it comfortable? If you can tick those two boxes,
then you're nine tenths of the way they are unless
you've got something really structured wrong with, say your ankle
or your foot.
Speaker 3 (33:27):
When is a running shoe past it's used by date,
then is it do they lose This sort of should
should they all be good until they basically fall apart
or what for sure?
Speaker 6 (33:35):
No, I remember being told years ago by this friend
of mine. She's like, you know, they see people who
caught off in like a particular shoe model, so they'll
go and buy say three pairs of this particular shoe,
and once one's died, they'll get into the next one.
But the materials, particularly within the sole candi grade over time.
So that's why it's important to have different shoes. So
they how would you know, Well, there's a little test
that you can do. I haven't done this for a
(33:56):
long time. I mean, light shoes are typically less durable
now now because of the of the lightness. So you'll
start to see the sole, you know, breaking down. But
there's a little test you can do. If you push
your thumbs on the inside of the soul in the
way the archers. If you start to see a lot
of creases and through there, that can be an indication
that the shoe has passed it's used by date. But
(34:17):
I mean to me that would be don't just throw
it out. Maybe take that on your trail runs or
something like that.
Speaker 3 (34:22):
Okay, Yeah, although they probably don't have a great grip.
This is a long time valid point if you text here,
let's get through some of these good afternoon. I've just
had a knee replacement. It was a game change on
fifty five mesurgeon in christ which was fantastic. They've given
the name Nicki Hooper. I'm a completely new woman, sees Megan.
Speaker 6 (34:41):
That's it comes down to quality of life. I see
a lot of people who have degraded knees, degraded shoulders,
whatever it is, and I want to put off the surgery.
I want to put off the surgery. But they can't
go and walk, they can't do things with their family
because the pain is just And you can do a
lot of things from an exercise prescription perspective, but when
your quality of life is being affected, make sure you
(35:02):
get yourself as strong and as ready as you can
for the surgery so that where your recovery will be better.
And also this might sound slightly inappropriate, we do know
there is a correlation between carrying excessive weight or not
enough body weight as you go into surgery will also
affect your recovery. But get it done. The surgeons nowadays
are so good and your quality of life will be
(35:22):
back in no time.
Speaker 3 (35:23):
Yeah, I mean you really should prioritize that. And the
problem is when you do get injured, you can start
to feel everything closing and on you and you're not moving,
You're not feeling comfortable. You've really got to try and
find a wave.
Speaker 6 (35:33):
Just Yeah. But a lot of people when they start
to get injured or when they have these these degrading
issues like osteoarthritis, is they use that, not necessarily as
a conscious excuse, but as a reason to stop moving.
And that's the worst thing you should do. Keep you
must keep, you must keep your strength up.
Speaker 3 (35:49):
I mean that means this is true, is not moved
or lose it.
Speaker 6 (35:51):
But I mean, I mean when we talk about bone health,
I mean Wolfe's law is literally stimulated or you lose
your bone mineral density.
Speaker 3 (36:01):
Hi, Tim and Greg love the show as always. I've
decided to move my flabby old body thanks to Greg
and his up and coming classes to help with bone
density via weight and resistance training. Super nervous, super excited,
totally committed. Poor Greg has just work cut out for
himself and me. Haha. Si On the seventeenth, look forward
to meeting you. That's from Donna.
Speaker 6 (36:22):
Well I mean this is a new area. I mean,
I've got a new brand that I've built which is
separate to Bioxport. But it's all around bone health and
around heavy heavy resistance training, very progressive, very controlled, very safe.
But we do know from the studies, and I do
have a couple of spots left in these classes FAI
on my website. But we do know from these studies.
And this goes back to that point we were making earlier.
(36:44):
I mean, you might be a postmenopausal woman, you might
be eighty, if you have bone health issues, or even
if you're an athlete who is trying to reduce the
likelihood of a bone stress injury, lift heavy weights. And
it doesn't need to be intimidating.
Speaker 3 (36:56):
Because I have a friend who is told that look
by is nutritionoius. Look you've got plenty of muscle, that
you're naturally a muscular sort of person. You don't need
to worry about the too much. Just get moving, Just
walk fast.
Speaker 6 (37:06):
And that is that is also that is as well
walking fast if you have a if there's a history
of osteoporosis or Rosteriopeni're in your family that thirty minutes
per day is very much still applicable.
Speaker 3 (37:17):
But does that help your bone density right through your body? Yes,
so even if you're so so your legs are doing
all the work and your arms are flopping around.
Speaker 6 (37:24):
So Newton's third law of motion, every action is an
equal and opposite reaction. So when you're walking with a
bit of pace, the guidelines for people with bone health
issues is to try and walk at a conversational pace
just as in that you can just hold a conversation
and that impact with the ground is heavier and harder
and that will help it to stimulate.
Speaker 3 (37:42):
It's almost just a couple of clips short of jogging. Yep, yep, yep. Yeah,
he did say, actually it's hard to actually almost I
think he's got a certain pace. He has to keep
his set. It's almost hard to actually achieve that. It's
pretty full on.
Speaker 6 (37:53):
But again from a cardiovascular health the benefits are also.
Speaker 3 (37:57):
I think he's lost about fifteen kilos.
Speaker 1 (37:58):
Two.
Speaker 3 (37:59):
We'll be back in just to take it's nine minutes
to five by the way, before we go to the break.
If you do one check out the bone density information
that Greg's got to go to BioSport dot co dot
nz and you can check out all the information there
nine minutes to five this news talks there'll be with
Tim Beverage work a very short amount of time to
take one more call Sharon.
Speaker 5 (38:19):
Hello, Hi, I'm sixty seven. I've had Perlwick thawt issues
and ended up at a physiotherapist. Two said I mustn't
lift TV things. I've been doing PILARTI four five times
a week. I'm really fat. Get up and down off
the floor and climb that is no problem. I've started
at a new gym and she wants me to do
(38:40):
things like squats and other things like that with two
k's in each hand. Do you think that's a problem.
Speaker 6 (38:47):
I would get signed off from your specialist. But there
is an exercise physiologist I think her name is Patricia
Shilling or Skilling in Perth, and she's developed this sort
of method and evidence based research where if you have
a history of sort of prolapse issue or pulvot floor dysfunction,
(39:07):
squatting can be very very beneficial. Now this is a
very sweeping thing.
Speaker 3 (39:11):
I would look into it and specialist.
Speaker 5 (39:14):
Yeah, I'm happy to do all that. I'm just wondering
about adding reached to wait. I mean I do squats
all the time.
Speaker 6 (39:19):
Oh, if you can do squats all the time progressively
adding weight, just making sure that you monitor that very
very carefully. If you can do squats very progressively, and
if you're unsure, to get feedback from your specialist. But again,
we do know that it can be very very helpful
to Pelvot floor dysfunction. So it sounds like to me,
is are you doing all the right things? So well done?
Speaker 3 (39:36):
Hey, thanks for your call, Sharon. And where's this text
I was trying to get onto here?
Speaker 7 (39:42):
Oh?
Speaker 3 (39:42):
Yeah, I work high chaps. I work in an office
in Auckland, and four months ago I hit on the
idea of not using the building lift to go up
but my work. So I now walk up the four
or five floors a number of times per day, sometimes
eight floors to other meetings, and I average between four
and six hundred stairs a day. I'm sixty five and
I feel fitter now that when I was fifty.
Speaker 6 (39:59):
And see that's how you get your thirty minutes in
easy and the benefits are almost Oh and I'm that
lazy with this cheers, Maybe I need to start talking
with This building is like Fort Knox, so it's next
to them possible to take anything other than the life anyway.
Speaker 3 (40:14):
Hey, look, if you want to check out Greg's bone
density classes and information there, go to BioSport dot cod
in Greg Paint. Always a pleasure, mate.
Speaker 6 (40:22):
Thank you so much, Tim, Thank you great to see.
Speaker 3 (40:24):
We'll be back with Max Whitehead talking about corporate cultures.
Is it just corporate virtue signaling or actually something meaningful
in the workplace. We've taken your course. He's an employment
relations expert. It will be back in just a moment.
News Talk Said B. It's three minutes to five.
Speaker 1 (40:43):
For more from the Weekend Collective, Listen live to News
Talk Said B weekends from three pm, or follow the
podcast on iHeartRadio.
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:09):
It'd be.
Speaker 3 (00:23):
If you like to gamble, I.
Speaker 1 (00:25):
Tell you then you win loser.
Speaker 3 (00:36):
Please do is to play? Hey, look, you much to say?
Speaker 4 (00:40):
It, says Lee.
Speaker 5 (00:45):
It's the only gun is the.
Speaker 3 (00:47):
Ass space the space. Yes, welcome back, Welcome in. This
is the Weekend Collector. By the way, you can check
check check out any of the hours we've done, and
you can go to our News Talks b and listen
for the podcast. But this is the Health Hub and
we want your call on eight hundred and eighty ten
(01:07):
eighty in text on nine two, nine to two. And
what we're gonna have a chat about is, you know,
we know that we should be doing as much exercise
as possible, or some exercise at least, but for most
many people it's just not possible to run for an
hour a day or find time to go to the
gym or whatever. So we thought we'd start off this
hour by having a chat about how much movement is
(01:31):
actually the bare minimum. If you're sitting at desk for
most of the day and you need to get up
and do something, what should you really be doing and
what should you aim to do but really, what should
you do? Like, really, you've got to get up at
least walk around the office or do something. You just
can't sit there all day because I imagine that a
lot of people like that, who actually, before you know it,
a few hours have gone you've done nothing except work
(01:52):
your butt off at your desk. So yeah, we're gonna
have a chat about that, among other things, and also
have a chat about the right footwear for exercise as well.
And there's some other things we'll get on too if
we've got time, but joining me to discuss that. He
is what's regular on the show. He's a biomechanist at
BioSport and his name is Greg Pain, and he's with
(02:12):
us here for the health I'm good at Greg. How
are you going?
Speaker 6 (02:14):
Happy Sunday, Happy Father's Day?
Speaker 3 (02:16):
Happy you too, Happy Father's Day, Happy Sunday. Happy, Oh,
by the way, and happy. I'm normally not that engaged
with your blacks, but I thought it was a fantastic game,
and I really sort of got back on board.
Speaker 6 (02:27):
I love I mean, I don't follow rugby. Yeah, I
couldn't tell you the names of half the guys on
the pitch, but whenever it's on, I watch the physicality,
the psychology is just absolutely fascinating. I just love it.
Speaker 3 (02:40):
Do you sit there watching and wondering, Well, you're not
wondering so much because it is your job, the science
of movement. Do you look at some of the stuff
they're doing, going, oh, yes, that's going to place particular
pressure on this part of your body.
Speaker 6 (02:53):
And the head injuries are the ones that I get
a little nervous about. And again it's not really my area,
but I do know that their head strength and conditioning
guy Nick gil is as good as you'll find anywhere
in the world. As far as their physicality is concerned.
They will be in as top condition as any athlete
for rage could ever possibly be. So that's that's that
(03:14):
bolk ticked. But just the sheer intensity physics.
Speaker 3 (03:18):
Actually the science of that well, I mean, just as
a last comment on that, the science on the head
knock thing I think that they're trialing at the Women's
World Cup is not only the mouthguard that's got a
gyroscope and an accelerometer in it, but led lights. So
if you get a light, if you get a knock,
your mouthguard starts welling ding dong, ding dong.
Speaker 6 (03:42):
My old supervisor doctor Petria Hume, who's at a u T.
She's a biomechanist, and she's spending a lot of time
looking into the physics of concussions and really trying to
push that that knowledge forward, and it's just absolutely crucial.
Speaker 3 (03:55):
It's so important, well because we can all think of
the tragedy, the tragedy that unfolds when those issues are
not dealt with in the mental health repercussions. Yeah, hey, now,
just before we get into it. I often think we
take for granted that people know exactly what a biomechanist is.
But I thought every now and again, maybe we should
just explain to the audience what you do. What's your bag, baby?
Speaker 6 (04:19):
My bag is so Biomechanics is basically the analysis of movement.
So as a sports biomechanist, my job is to look
at athletes, and athletes can be anyone from first time runners,
I mean I do a lot of learn to run
type of stuff as well, all the way through to Olympians,
looking at either movement patterns that are causing pain or
causing poor performance, or looking at what is it within
(04:41):
your movement patterns can be made better to make you
more efficient and therefore more economical as well. So it's
mainly around analysis of movement. But within that, I'm very,
very read as far as exercise prescription is concerned.
Speaker 3 (04:53):
What's red me.
Speaker 6 (04:54):
I read a lot of articles and studies.
Speaker 3 (04:56):
It're talking about some sort of maybe sound really as.
Speaker 6 (04:58):
I said that, I thought I sound really smart, like
real smart saying, But no, it's just it's that application
of knowing when you see a certain movement that's either
causing pain or could be better, what is the correct
exercise prescription relative to the sport to either improve the
situation or make them a better athlet.
Speaker 3 (05:15):
It's sort of complementary to physiotherapy in a way in
some ways because it gets ahead of the game, so
hopefully you don't need a physio. But there is a
recuperative aspect to. Is there a recuperative aspect to or
preventative or so? How do we tie that in?
Speaker 6 (05:31):
In the elite teams I work in, I'm typically in
the If you look at the there's a performance team
and a rehab team. I typically sit in the rehab
teams because I'm the sort of guy that they say, well,
such and such as happening, what's going on? How do
we resolve it. My skill set is more around overuse,
so I am very similar to what a physiotherapist is.
But if someone comes to me and they said I
(05:53):
was running and I fell over and I hurt my knee,
I have zero skill set on how to manage that.
And my scope of practice is very strong. But when
it comes to identifying how to take an athlete from
a state of overuse injury that's called pain and therefore problems,
I can take them all the way through into full
full strength, probably stronger than they were beforehand.
Speaker 3 (06:12):
Okay, well, let's go back to the let's we almost
feel go back to ground zero, or not ground zero,
but you know, to the state of zero. The first
thing just to explore, by the way, if you've got
any questions about your exercise, regime, movement, and Greg does
have a specific expertise in running is among many things.
(06:33):
And also we've had a chat with you about bone
density and the importance of and we might touch on
that before the before the show's over. But if we
go back to so we'd love your calls on eight
hundred and eighty ten eighty in text on nine two
nine two. How many people would simply not move enough
in the course of a day.
Speaker 6 (06:52):
The vast majority really in the sense that you know,
we were saying in in our little chat before we
came on here around you know, what are the movement
minimums that a person should do, particularly if you're looking
at a sedentary type of role and you've you've got
your computer based and all these sorts of things. There's
been a real shift in the last few years around
(07:14):
the understanding of particularly pain and sitting. People have said
I sit, therefore I'm going to get back pain or
hit pain. We know that's not the case. We do
know that if you have a tendency or a history
of sitting or standing or crouching or whatever it is
for long periods of time, that increases the likelihood of
an issue like a back issue. But if you have
(07:36):
if you are in a sedentary role and you can't
change your position around much, just getting up and moving
every sort of forty five minutes is traditionally regarded as
the bare minimum.
Speaker 3 (07:45):
What sort of movement. Okay, you get up from you
that's what I just go make a cup of tea,
as we did, do I need to just get on
the floor and start doing a few stretches.
Speaker 6 (07:52):
What people tend to do is they tend to think
to themselves, well, I'm in a sedentary role, therefore, and
I can't change that. So therefore I'm going to sit
really nice and upright, and I'm going to have really
good posture, and I'm going to do my perfect touch typing,
and that's going to make my musculos collettle system better
than it was if I were slouching. And that's not
the case. You can slouch. You can do whatever you
want as long as you just don't stay in the
(08:13):
same position. But getting up and using your muscles all
around the hip and around the back and around above
and below is all you need to do. But at
a be a minimum, Yeah, anyone and everyone, we should
be looking at about one hundred and fifty minutes of
cardiovascular exercise per week. Oh, per week?
Speaker 3 (08:30):
How many people of your listening thought he was going
to say per day, No, one hundred and fifty minutes,
but exercise per week, So that could be.
Speaker 6 (08:39):
So it's like thirty minutes, five times a week. But
you could do three ten minute walks. You could go
to the gym and jump on a stair climber, you
could walk up and down your driveway. It's just movement.
Speaker 3 (08:49):
So is that see? Is that ideally? Or the bed?
I mean? We get caught up in language, don't we
the bare minimum? I mean the beer, So I would
say a truckload of people wouldn't come anywhere near of that.
Speaker 6 (09:03):
I did a presentation at a conference in Fiji last
year and there were two hundred people in the room
and I posed that question to the entire room. I've
got everyone to stand up, and then I broke it
down a bit by bit by the end of that
and these guidelines are evidence based as well, it's not opinion.
And by the end of me asking these highly loaded questions,
(09:25):
I think six people in total still were still standing
out of how many plus a minus two hundred, But
at one hundred and eighty.
Speaker 3 (09:31):
Only six people were standing. Who what ticked one hundred
and fifty minutes per week?
Speaker 6 (09:36):
And this is a very corporate community. It was a
corporate commuity, so it was a business you know, changing type,
you know, three day course. But not enough people are
doing the minimum. And I think what happens is people
look at that number, or they look at they acknowledge
the fact that they're not doing enough. But the notion
(09:57):
of starting is actually harder than doing.
Speaker 3 (10:01):
Yeah, so it's literally breaking that. It's breaking, breaking the
eggshell of resistance. It's like, I've got this to do,
I'll do it later. I'll do it later before it's
too late. I've got to go home, I've got to
do this, and you've missed your opportunity again, Yes, as
opposed to just stand up and move.
Speaker 6 (10:18):
Just literally the first thing I always say to people
who are struggling to get started, they say, well, how
do I start? The first thing I always say is, look,
just get a pair of walking shoes. It doesn't matter
what they are, put them by the front door and
leave them there. Just start with that because you'll see
them on a daily basis. It might take you a day,
a week, whatever, but once you start, you've actually done
(10:40):
the vast majority of the hard work and starting consistency
is much easier. Following on from that, we'd.
Speaker 3 (10:47):
Love to hear from you about this, whether it be
you're seeking some inspiration to make the change, and often
think if you pick up the phone and call us
on the show, then you're well on the way. But
how did you actually get from woe to go zero
to hero, zero to hero, it's zero to just zero
point one.
Speaker 6 (11:06):
And the thing is, with all of this, it's age irrelevant.
You could be eighty eighty five and still start, and
we do know whether you're walking, whether you're lifting weights.
It all makes a difference.
Speaker 3 (11:18):
So the simple question for you is how did you
get started, how did you get moving, and how did
you keep it up? Because if you're talking about what
people are doing is well, I mean Greg has said
really realistically, the bare minimum is one hundred and fifty
minutes a week, so thirty minutes times five days.
Speaker 6 (11:34):
So that's moderate intensity. If you were going to go
high intensity out sort of high intensity interval training, you
can shorten that right down.
Speaker 3 (11:42):
And as you say, as you said out of a
corporate audience of two hundred and only six people were
left standing once you're nailed down to that, So how
did you get moving? Because for me, I find that
if I'm going to give them anyone the benefit of
my experience, and I'm no magnificent sort of specimen either,
but I find that the simplest thing is don't think
(12:04):
about the middle of the workout, don't think about the
hard bit don't think about anything. All you need to
do is think what is the first thing I need
to do, and that is put on exercise gear and
head out the door. And as soon as you do that,
job done, it's a It's a lot of people who
go to the say, for instance, classes, the Arabics class. Sure,
(12:25):
all they need to do is turn up in the room.
Just walk into the room and your gear because you
can't walk out. No one's going to walk out. All
you need to do is just turn up and the
rest sort of follows.
Speaker 6 (12:37):
And within a very short period of time you will
notice really obvious positive changes. Yeah, and then the snowball
has really started.
Speaker 3 (12:45):
Yeah, although having said that, because of a couple of things,
I've had fallen off the wagon for about two weeks.
So I'm going to have to fulfill my own destiny
again and follow through with what I've just said. We're
taking your calls on it, though, how and if any
other cause you've got for Greg, he's the movement expert. Literally,
I think we call you that by a mechanics. Yeah, there,
(13:05):
we got right, let's get into it. Jared, Hello, good afternoon,
you know today, Thanks Jared. Where you go? We're good.
Speaker 2 (13:17):
Oh yeah, no, So just on your you I suppose
wanting to to really inspire and get people moving, I
thought i'd actually just give you guys a call and
mention an event that we're putting on at the end
of the year, being the two ninth of November that
really are suppose encompasses everything that you've been talking about
and trying and encourage people to move. And the event
(13:39):
is called Hit for Hope, and we're going to be
embarking on a mission on the day where we're going
to attempt to break the Genus Wood record for the
largest hip work I've ever recorded. And the aim, the
broader aim of the day rarely is to showcase that
exercise is truly for anybody and everybody. And as it
(14:00):
stands at the moment, it's funny that you mentioned a
minute ago that's you know, up to ages of ah
or eighty five. The oldest participant that we've got registered
so far is in tract to eighty years old. That's
the youngest being ten.
Speaker 7 (14:13):
Yeah.
Speaker 6 (14:13):
I mean, and this is the thing, because intensity is relative,
is relative to the individual. Like if you're if you're
eighty and you're deadlifting, deadlifting ten kgs can be heavy
or walking with it at a brisk pace can be
high intensity. So it's all relative to the individual. So
that sounds like a really really cool Yeah, sorry you
look into that.
Speaker 3 (14:32):
Your line's pretty awful there, Jared, So we have to
I don't know what was going on there, but it
was pretty hard to listen to. But thanks for thanks
for calling, and we were actually that's actually one of
the things we were going to have a look at
was the hit HI. What does it stand for?
Speaker 6 (14:45):
High intensity interval training?
Speaker 3 (14:47):
High intensity interval training, because I would imagine that if
you are going from zero to somewhere, you probably shouldn't
go zero to high intensity interval training again.
Speaker 6 (14:58):
So high intensity interval training is basically around belts of
high intensity effort, which is traditionally you're sort of regarded
as around eighty to ninety percent of your heart rate max,
which can be quite difficult to ascertain. The easiest way
to define it is if you're looking at the RP scale,
which is rating of perceived exertion, as in ten is
as hard as you can possibly go. You're sort of
(15:19):
sitting around that eight to ten at sorry, seven to
eight out of ten marks, So it's very high level
of intensity. But again, for someone who's really been inactive
and has got very poor cardiovascular health, and you know
they may not have good muscular skill, letal sort of structure,
it's not hard to get to a seven to an
eight out of ten. You've just got to walk up
(15:40):
a few stairs and that'll get your heart rate up,
but from there you progress. So you know, I listen
to what say Jared's doing, which sounds absolutely fantastic, but
the key thing is making sure you don't get a
first timing sixty five year old in art attack who
is expected to do you know, high intensity work that
everyone is doing, because that will actually push them above
that RPE rating.
Speaker 3 (16:01):
Actually, just while we're on that, I mean, what should
you as you get older? Of course, I mean if
you haven't been looking after yourself. I don't know how
it works with the risk of heart attacks and things
like that, But what sort of baseline checkup should you
get done if you're a little bit older and you
haven't been doing much exercise for a few years.
Speaker 6 (16:18):
I mean, I know there are some contraindications to intensity
around respiratory issues and cardiovascular issues that if I do
get someone coming to see me who's looking for advice
on that space, I will say, just make sure you
get clearance from your GP first. It's not for me
to give them that advice.
Speaker 3 (16:35):
It's not a bad idea is that if you haven't
just go and have a GP appointment, you get some
see what they want to see.
Speaker 6 (16:41):
Absolutely. And the thing is is that a lot of
people there is that fear associated with the word high
intensity when an actual fact, once you do progress into
high intensity training, it should feel rewarding, it should feel stimulating,
and you know you have crossed that threshold. But what
we know you listen to the doctor, Stacy Simms, the
Peter and Tears, Belinda Becks of the world are very
(17:04):
very very well regarded in the industry. Everything points to
high intensity.
Speaker 3 (17:10):
Oh god, really even for me.
Speaker 6 (17:12):
But it doesn't need to be It's not for too long.
You're not looking at having to go like full gas
for ten minutes. It can be thirty seconds on, ten
seconds off. It varies for how long.
Speaker 3 (17:23):
I guess that's the question.
Speaker 6 (17:24):
And the number of brings. But it doesn't need to
be intimidating. It should be inspiring.
Speaker 3 (17:28):
As what I'm trying to say, actually on that front.
I was down for the Aims Games for a night,
which I think I've talked about a few times on
the show, with a magnificent event, magnificent event for kids.
Just couldn't I couldn't be more effusive about it. But
I stayed at the Mount, and I was just there
for a night, So I made sure that the morning
I got up, I went for a walk up the Mount.
(17:51):
And that is a that is a fairly high intensity exercise,
but god, I felt good once you get to the top.
If you're so smug everyone walking down, you pass them,
and everyone who's walking down it's got this lit of
slight war of smugness about them.
Speaker 6 (18:03):
What was the saying, what I've knocked the bastard off.
Speaker 3 (18:07):
Yeah it is. And as you pass people and they've
just got them.
Speaker 6 (18:09):
Yeah, but it does it sets you up in so
many aspects of your life for more success.
Speaker 3 (18:16):
Yeah. Right, We're going to take some more calls in
just a moment. Oh eight one hundred and eighty ten
eighty do I've just start a couple of callers that
are holding them to stick around. We'll be back in
a couple of minutes. It's twenty four and a half
past four, News Talk said by's welcome back. My guest
is Greg pay and by making us talking about the
bare minimum of movement, and it turns out that it's
probably a bit more than you'd like to do if
you are just someone who wants to be stuck to
(18:37):
the desk and not moving very much. But we're talking
about any other questions you've got around that as well.
Speaker 6 (18:41):
If you think how much time you sit watching TV? Yeah,
on Instagram, yeah, you can find that time absolutely. My
patterner Kursty. She's probably listening because she's awesome and she
doesn't have a death stare, but she knows that I
don't do enough because I'm working too hard and so okay,
I need to stop making excuses and getting out there.
Speaker 3 (19:02):
And she's awesome but does have a good death stick.
Speaker 6 (19:04):
No, she doesn't have a good test before. She doesn't know. No,
that's my youngest daughter.
Speaker 3 (19:07):
She's got the testy, Okay, right, eight hundred and eighty
ten eighty is the number. Let's go to David.
Speaker 7 (19:15):
Hello, yeah, good, I was wanting to ask a question
of the biomechanist.
Speaker 6 (19:24):
Go ahead, David.
Speaker 7 (19:26):
I'm seventy three years old, so I'm just your average,
you know, schmuck. Anyway, I've been running. I was, I've
been running since I was twenty, and then about twenty
five years ago, my knees both gave out cartlet wise
and I ended up with osteoarthritis, which is left my
(19:49):
knees both massively swollen and hideously swollen. Actually, but I've
still kept walking for two hours every day for the
last twenty years until four weeks ago. I went for
a great two hour walk, hard fast as I always
do as I can, and came back, jumped in the shower,
(20:12):
took one little step, and one of one of my
knees Finally, I've been expecting it obviously, just gave out.
And since then I on that knee. I've hardly been
able to walk at all. I have to walk on
my tiptoes and put any weight on the other foot
as I gingerly hang on to walls and tables and whatever.
(20:36):
As I walk around the house. I can't go out
of the gate.
Speaker 6 (20:38):
Can I ask. I've been to have it assessed.
Speaker 7 (20:42):
Yes, I went to a knee specialist last Monday. Yes,
I'm on acc at the moment. I don't know for
how long because they're going to try and tell me
it's wear and tear, I think. But anyway, I went,
you've got a.
Speaker 3 (20:57):
Decent case sudden external forces in the well.
Speaker 7 (21:01):
Yeah. Yeah, my GP made it an injury at the
it's ACC and it's an injury covered by ACC. But
I went to a knee specialist at the knee Clinic
and he looked at the X ray that I'd had
taken and he said it well, he sort of said,
(21:21):
it's just bone on bone as you can see him.
Speaker 6 (21:24):
Yeah, I mean.
Speaker 7 (21:25):
Bone on walking around on But I would have been
doing that for twenty years in my ge My GP
said when he used to look at it all the time,
you better keep walking, because today you can't. You'll probably
have to get a knee replacement. So the key needs
like that.
Speaker 6 (21:41):
The key thing I have when it comes to situations
like this is quality of life. You know, whatever you
need to do to get back to what you were doing,
you need to sort of prioritize that because keeping active
as gold.
Speaker 7 (21:54):
Yeah yeah, but the pain is intense, and then every
now and again it'll come right and I'll be able
to put my foot flat on the floor. In actual
you almost walk normally. But then one little stretch. Usually
when I stretch my legua it just goes back.
Speaker 3 (22:12):
Yeah.
Speaker 6 (22:13):
I mean, I can't really give you any advice at
this point in time, but make sure that you know,
with either the knee specialist you've got or a good
physio et cetera, that you've got some really good advice
on how to manage that, because keeping active is super important.
Speaker 3 (22:27):
Hey, thanks for you call David Calvin High.
Speaker 4 (22:30):
I'm Tim and Greg. Now, if I don't croak, I'll
be eighty four on Tuesday. And what you too have
been talking about and discussing and suggesting is a completely
different world to the sort of world that I live in.
And what I wanted to say was that when I'm
in my bed and I get out of bed, you
(22:51):
know the height of the bed in relation to the
floor formal le eggs is all good. Out of the
arm chair, I can get out of the arm chair, okay.
Getting out of the seat, out of my motor car,
it's pretty good. Off the toilet seats all okay. But
here's the problem with me, and so I don't I
don't actually do it. I absolutely avoid it. If I
(23:15):
happened many chance to get down onto the ground or
the floor. Yeah, sitting as such, I have great difficulty,
almost impossible to get up as if as if I've
got absolutely no no strength below my knees.
Speaker 6 (23:31):
So what happens is that when you are sitting on
a chair or you know, all similar your muscles are
in a fairly effective length. When you sit down on
the floor, all of those muscles that you are you
are asking to get you back up, to resist gravity,
to stand up, they are in what we call the
outer range. So that's when a muscles and its greatest
amount of stretch. Now, the problem is is that when
(23:52):
a muscle is traditionally speaking and it's outer range, it's
also at its weakest. But there are lots of things
you can do. There's lots of exercises you can do
to train that strength. And again, you know, even with
you being eighty three and fifty one fifty tooths, you
know you've still got heaps of opportunity to build that
strength that is specific you're getting up off the floor.
(24:13):
So it's not the case that you can't get it back.
You absolutely can. You've just got to go through the
right exercise prescription to train those muscles to work. And
what we call the outer range.
Speaker 4 (24:23):
What sort of physical thing do you Oh, you could.
Speaker 6 (24:29):
Look at just getting on a seat and standing up
from a seat and then getting the seat a little
bit lower and trying to stand up from that. You
can use assistance with say powerbands, and you can do
you really careful very you know, under controlled supervised conditions
like squats and that sort of thing. You've just got
to train those muscles to work in that way.
Speaker 4 (24:47):
And yeah, to slightly complicate matters for decades and decades
calls through work decades ago. I've got what I say
to the bank teller Niggers when she asked me how
I am? I? I teller that I've got Nigger's back
and Nagger's bake, And she said, oh, don't you mean
Sagar's bak? Can I say? If I had that, I
wouldn't be complaining. So the whole thing is I've got,
(25:09):
I've got.
Speaker 6 (25:14):
Okay, I have nothing to add to it.
Speaker 3 (25:17):
I don't know if that's I don't even know if
that's a thing. It's just a sort of boast for
people who might be adding a good time. No, we've
heard of the other one, but I'm not sure if
it's within the realms of this conversation one four point
thirty in the afternoon on a Sunday. We might leave
that one alone, because here's there's something else I wanted
to talk about in line with getting moving and things. Footwear, yes,
(25:41):
and how important it is to have the right footwear,
because there's one side of things where you think, well,
you know, back in centuries gone by, we we didn't
you know, we just got around and whatever footwear we
had and we were fine. But of course we didn't
live as long back then, and I don't know, but
how important. And then I think of who was at
the Run of the South African Run, Sola bud Yes,
(26:04):
who got spiked by Mary deck or I seem to
remember in a race, But she was barefoot all the time,
and I always thought it looked lim and uncomfortable.
Speaker 6 (26:13):
Some people, not many. I mean, the whole born to
Run movement, which sort of occurred in the late two thousands,
was about the whole barefoot movement.
Speaker 3 (26:24):
But of course we don't have a barefoot environment. No
running on grass and fields and the bush and in
the forests softer.
Speaker 6 (26:32):
Ground, unless you're running with regularity and you're training for
something in particular and I don't mean to offend anyone
with us as I say, this shoe type is somewhat overrated.
Somewhat overrated, Like if you're going to go for a walk,
put on anything, it doesn't really matter. One of the
big things that we really see with regularity is when
(26:54):
people walk. And this is a good test that people
can do. If you just go for a normal walk
and neither bare feet or socks whatever, when you toe off,
so when your foot goes through the movement of being
on the ground and you're pushing the ground away as
you walk, does the weight of your foot go through
the big toe or does it push off through the
outer toes. So if you think about let's just say
(27:14):
you're a ballet dancer and you're getting up on point
or not off on point, but you know they're coming up,
they bend their big toe. Now that's really really important.
A lot of people when they walk them when they run,
they actually the foot instead of bending through the big toe,
which activates what we call the windlass mechanism, which is
the support structure of the arch of the foot. If
you're not if you're not bending through the big toe,
(27:36):
then you're deviating through your outer toes now from a
foot health perspective, as I say this term is standing
up and checking from a foot health perspective, which is
strongly correlated to longevity and reduction of falls. Having a
really strong windless mechanism is really really important now.
Speaker 3 (27:52):
So your big toe literally puts some resistance into it effectively.
Speaker 6 (27:56):
So if you think about you've got your big toe,
then you've got your four smaller toes. If you come
up and did just a car phrase or balance bend
up on your toes, the weight should be primarily through
the big toe. You should be bending through your big toe.
A lot of people when they do a car phrase
for example, which is is.
Speaker 3 (28:11):
This in shoes or bare feet or anything either?
Speaker 6 (28:14):
But you'll see more in bare feet clearly, But if
people do it in shoes as well, and you can
see were patterns in shoes that show people are towing
off through their outer toes. But as far as just
to a simple car phrase, hold on to something, hold
on to the wall and just lift up onto your.
Speaker 3 (28:29):
Is it basically where is the weight of your foot going?
Speaker 6 (28:31):
Where is the weight of your foot and it should
be primarily it should be spread, but it should be
primarily through what we call the first MTP, the bone.
So it's not a conscious contraction of your big toe, no, no,
no no, it's just it's just making sure you can.
You can arch you can, the big toe will move
up and that's what activates the windlass mechanism, which is
really important for foot structure.
Speaker 3 (28:51):
Okay, we don't dig into footwear in just a moment
actually and other things. But if you've got any questions
for Greg, I've got lots of text we can get
on too, but you can jump the queue on eight
hundred and eighty ten eighty. It's twenty one minutes to
five newstalks. He'd be I just don't think you'dn't understand
(29:11):
and if you tell my life he might blow up
and kilspam. Let's welcome back. This is the Health By
the way, if you miss any of the hour, you
can check out the podcast at news Talks a B
dot co dot n Z. We're with Greg Pain. We
(29:32):
started talking about what's the bareest minimum movement you should
get and just to say, if you having to troll
through the whole podcast, basically you should be doing one
hundred and fifty minutes of moderate intensity exercise a week cardovascular.
That's so that's thirty minutes, five times, five times a week.
So yeah, get into it. But the other thing I
(29:52):
wanted to chat about just before the break is about footwear.
So if you are does it matter safe at for instance,
at the gym. Doesn't matter what you're wearing at the gym.
Speaker 6 (30:02):
Not really, unless you are lifting quite a bit of weight,
Like if you're back squatting and dead lifting, particularly back squatting,
which pretty much everybody should be doing anyway in some capacity.
Speaker 3 (30:14):
That's with the weight on your that's with the barbell
on your shoulders and just squatting down to down.
Speaker 6 (30:19):
You want to have as flat as shoe as possible.
And I quite often say to people I get this
question quite a lot, like literally, you can if you've
got a pair of chuck tailors in there at home.
Speaker 3 (30:27):
What's a chuck tailor?
Speaker 6 (30:28):
The little flat lace up shoes is? I have no
structure to them whatsoever. Just wear something flat like Nike.
You do a shoe called a metcon. Oh, so you
want to go as flat as you possibly can.
Speaker 3 (30:40):
So a running shoes not necessarily good weight training shoe.
Speaker 6 (30:44):
No, because they tend to have less what we call
medior lateral or sideways stability, so you can get movement,
excessive movement sideways, but also a lot of running. All
running shoes and varying levels have what we call a
heel cant, so the heels elevator. It's like wearing a small.
Speaker 3 (31:01):
High lovely cushioning and everything, but they're not that stable
side to side.
Speaker 6 (31:05):
And the one thing you don't want to do if
you're doing something like a dead lift or a back
squad or something in that sort of vein is you
don't want to feel as though the weight is being
transitioned forward within the foot. So in order to get
a good holistic connection around the leg and around the
palvis for something like again a back squad, keeping the
weight through the more mid to rear foot is beneficial.
But if you have like a you know, a maximal
(31:27):
star running shoe, that can make it harder.
Speaker 3 (31:29):
Are you almost better off barefoot than having a running
shoe on? For weight training? OSH guidelines would say no, okay.
Speaker 6 (31:34):
Particularly in a gym. I mean a lot of people
in there at feel comforable.
Speaker 3 (31:38):
But somebody did suggest to me I was doing some
things called bulgarian split squad, which I just bloody loathe.
I don't mind telling you no. And someone I was
watching someone else who was doing it. She looked like
she really knew what she was doing, and I did
have a conversation with it. She said she'd noticed, she said,
she said she takes her shoes off for that one.
Speaker 6 (31:56):
You can tell a lot. I mean, I do a
lot of this sort of stuff with my clients, and
you can tell a lot by a way a person moves,
or the way that there's sort of muscle balance when
they're doing exercise like that, because a lot of people,
even with like a walking lunge, will load up through
their four foot too much, whereas you're trying to get
that equal spread of weight.
Speaker 3 (32:13):
Just what about for running then? Trail running, ride running?
You did recommend a particular shoe to me, which I
went and got because I don't know, I'm not twenty
years old an longest. A bit of extra support and cushioning,
I guess was the thing. But how important does it
to choose the right shoe for running?
Speaker 6 (32:28):
Trail running? Is basically about Grip a very good friend
of mine. She's actually a sports podiatrist, and she says
to people, if you're going to go running on a
nice sort of groom trail, just literally wear your old
running shoes because it's such an unstable or such a
dynamic environment to be running on. It doesn't really matter
how much cushioning and all these sorts of things that
you have. If you are a runner, then having variation
(32:50):
and your shoes is important. Don't just I mean a
lot of people say I only wear shoe brand X,
model X. That's not the right way to manage your
feet and your shoes. You should have a two or
three brands or whatever. It is, different stack heights, different
styles of shoes, whether you doing intervals or long runs.
Speaker 3 (33:06):
So it sounds like a luxury to many people.
Speaker 6 (33:09):
And I understand that I do get that, but making
sure that the two the two most important aspects of
deciding what a running shoe is for you? Is it light?
And is it comfortable? If you can tick those two boxes,
then you're nine tenths of the way they are unless
you've got something really structured wrong with, say your ankle
or your foot.
Speaker 3 (33:27):
When is a running shoe past it's used by date,
then is it do they lose This sort of should
should they all be good until they basically fall apart
or what for sure?
Speaker 6 (33:35):
No, I remember being told years ago by this friend
of mine. She's like, you know, they see people who
caught off in like a particular shoe model, so they'll
go and buy say three pairs of this particular shoe,
and once one's died, they'll get into the next one.
But the materials, particularly within the sole candi grade over time.
So that's why it's important to have different shoes. So
they how would you know, Well, there's a little test
that you can do. I haven't done this for a
(33:56):
long time. I mean, light shoes are typically less durable
now now because of the of the lightness. So you'll
start to see the sole, you know, breaking down. But
there's a little test you can do. If you push
your thumbs on the inside of the soul in the
way the archers. If you start to see a lot
of creases and through there, that can be an indication
that the shoe has passed it's used by date. But
(34:17):
I mean to me that would be don't just throw
it out. Maybe take that on your trail runs or
something like that.
Speaker 3 (34:22):
Okay, Yeah, although they probably don't have a great grip.
This is a long time valid point if you text here,
let's get through some of these good afternoon. I've just
had a knee replacement. It was a game change on
fifty five mesurgeon in christ which was fantastic. They've given
the name Nicki Hooper. I'm a completely new woman, sees Megan.
Speaker 6 (34:41):
That's it comes down to quality of life. I see
a lot of people who have degraded knees, degraded shoulders,
whatever it is, and I want to put off the surgery.
I want to put off the surgery. But they can't
go and walk, they can't do things with their family
because the pain is just And you can do a
lot of things from an exercise prescription perspective, but when
your quality of life is being affected, make sure you
(35:02):
get yourself as strong and as ready as you can
for the surgery so that where your recovery will be better.
And also this might sound slightly inappropriate, we do know
there is a correlation between carrying excessive weight or not
enough body weight as you go into surgery will also
affect your recovery. But get it done. The surgeons nowadays
are so good and your quality of life will be
(35:22):
back in no time.
Speaker 3 (35:23):
Yeah, I mean you really should prioritize that. And the
problem is when you do get injured, you can start
to feel everything closing and on you and you're not moving,
You're not feeling comfortable. You've really got to try and
find a wave.
Speaker 6 (35:33):
Just Yeah. But a lot of people when they start
to get injured or when they have these these degrading
issues like osteoarthritis, is they use that, not necessarily as
a conscious excuse, but as a reason to stop moving.
And that's the worst thing you should do. Keep you
must keep, you must keep your strength up.
Speaker 3 (35:49):
I mean that means this is true, is not moved
or lose it.
Speaker 6 (35:51):
But I mean, I mean when we talk about bone health,
I mean Wolfe's law is literally stimulated or you lose
your bone mineral density.
Speaker 3 (36:01):
Hi, Tim and Greg love the show as always. I've
decided to move my flabby old body thanks to Greg
and his up and coming classes to help with bone
density via weight and resistance training. Super nervous, super excited,
totally committed. Poor Greg has just work cut out for
himself and me. Haha. Si On the seventeenth, look forward
to meeting you. That's from Donna.
Speaker 6 (36:22):
Well I mean this is a new area. I mean,
I've got a new brand that I've built which is
separate to Bioxport. But it's all around bone health and
around heavy heavy resistance training, very progressive, very controlled, very safe.
But we do know from the studies, and I do
have a couple of spots left in these classes FAI
on my website. But we do know from these studies.
And this goes back to that point we were making earlier.
(36:44):
I mean, you might be a postmenopausal woman, you might
be eighty, if you have bone health issues, or even
if you're an athlete who is trying to reduce the
likelihood of a bone stress injury, lift heavy weights. And
it doesn't need to be intimidating.
Speaker 3 (36:56):
Because I have a friend who is told that look
by is nutritionoius. Look you've got plenty of muscle, that
you're naturally a muscular sort of person. You don't need
to worry about the too much. Just get moving, Just
walk fast.
Speaker 6 (37:06):
And that is that is also that is as well
walking fast if you have a if there's a history
of osteoporosis or Rosteriopeni're in your family that thirty minutes
per day is very much still applicable.
Speaker 3 (37:17):
But does that help your bone density right through your body? Yes,
so even if you're so so your legs are doing
all the work and your arms are flopping around.
Speaker 6 (37:24):
So Newton's third law of motion, every action is an
equal and opposite reaction. So when you're walking with a
bit of pace, the guidelines for people with bone health
issues is to try and walk at a conversational pace
just as in that you can just hold a conversation
and that impact with the ground is heavier and harder
and that will help it to stimulate.
Speaker 3 (37:42):
It's almost just a couple of clips short of jogging. Yep, yep, yep. Yeah,
he did say, actually it's hard to actually almost I
think he's got a certain pace. He has to keep
his set. It's almost hard to actually achieve that. It's
pretty full on.
Speaker 6 (37:53):
But again from a cardiovascular health the benefits are also.
Speaker 3 (37:57):
I think he's lost about fifteen kilos.
Speaker 1 (37:58):
Two.
Speaker 3 (37:59):
We'll be back in just to take it's nine minutes
to five by the way, before we go to the break.
If you do one check out the bone density information
that Greg's got to go to BioSport dot co dot
nz and you can check out all the information there
nine minutes to five this news talks there'll be with
Tim Beverage work a very short amount of time to
take one more call Sharon.
Speaker 5 (38:19):
Hello, Hi, I'm sixty seven. I've had Perlwick thawt issues
and ended up at a physiotherapist. Two said I mustn't
lift TV things. I've been doing PILARTI four five times
a week. I'm really fat. Get up and down off
the floor and climb that is no problem. I've started
at a new gym and she wants me to do
(38:40):
things like squats and other things like that with two
k's in each hand. Do you think that's a problem.
Speaker 6 (38:47):
I would get signed off from your specialist. But there
is an exercise physiologist I think her name is Patricia
Shilling or Skilling in Perth, and she's developed this sort
of method and evidence based research where if you have
a history of sort of prolapse issue or pulvot floor dysfunction,
(39:07):
squatting can be very very beneficial. Now this is a
very sweeping thing.
Speaker 3 (39:11):
I would look into it and specialist.
Speaker 5 (39:14):
Yeah, I'm happy to do all that. I'm just wondering
about adding reached to wait. I mean I do squats
all the time.
Speaker 6 (39:19):
Oh, if you can do squats all the time progressively
adding weight, just making sure that you monitor that very
very carefully. If you can do squats very progressively, and
if you're unsure, to get feedback from your specialist. But again,
we do know that it can be very very helpful
to Pelvot floor dysfunction. So it sounds like to me,
is are you doing all the right things? So well done?
Speaker 3 (39:36):
Hey, thanks for your call, Sharon. And where's this text
I was trying to get onto here?
Speaker 7 (39:42):
Oh?
Speaker 3 (39:42):
Yeah, I work high chaps. I work in an office
in Auckland, and four months ago I hit on the
idea of not using the building lift to go up
but my work. So I now walk up the four
or five floors a number of times per day, sometimes
eight floors to other meetings, and I average between four
and six hundred stairs a day. I'm sixty five and
I feel fitter now that when I was fifty.
Speaker 6 (39:59):
And see that's how you get your thirty minutes in
easy and the benefits are almost Oh and I'm that
lazy with this cheers, Maybe I need to start talking
with This building is like Fort Knox, so it's next
to them possible to take anything other than the life anyway.
Speaker 3 (40:14):
Hey, look, if you want to check out Greg's bone
density classes and information there, go to BioSport dot cod
in Greg Paint. Always a pleasure, mate.
Speaker 6 (40:22):
Thank you so much, Tim, Thank you great to see.
Speaker 3 (40:24):
We'll be back with Max Whitehead talking about corporate cultures.
Is it just corporate virtue signaling or actually something meaningful
in the workplace. We've taken your course. He's an employment
relations expert. It will be back in just a moment.
News Talk Said B. It's three minutes to five.
Speaker 1 (40:43):
For more from the Weekend Collective, Listen live to News
Talk Said B weekends from three pm, or follow the
podcast on iHeartRadio.
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