Latest / "What's Next? Conversations with Boomers" / Motion Is Lotion: Feel Stronger, Move Better, and Age with Confidence

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Motion Is Lotion: Feel Stronger, Move Better, and Age with Confidence · "What's Next? Conversations with Boomers"

• 0:15
  SPEAKER_02: You are listening to What's Next?
• 0:18
  SPEAKER_02: Conversations with Boomers.
• 0:20
  SPEAKER_02: And I'm Barb Demaray, your host.
• 0:24
  SPEAKER_02: So today we have our super aging friends back, Larry Wolfe and David Cravitt.
• 0:31
  SPEAKER_02: We are going to be talking about exercise.
• 0:34
  SPEAKER_02: And Larry and David always come with so much research they've done and stats.
• 0:40
  SPEAKER_02: And so they are, I'm I'm certainly the experts.
• 0:44
  SPEAKER_02: If you really want to know, what does the research say?
• 0:48
  SPEAKER_02: What do the experts say?
• 0:49
  SPEAKER_02: Well, they will tell us.
• 0:51
  SPEAKER_02: So welcome back, David.
• 0:54
  SPEAKER_03: Thank you.
• 0:55
  SPEAKER_03: Thanks for having me.
• 0:56
  SPEAKER_03: It's great to be here, Barbara.
• 0:57
  SPEAKER_03: Hello, everybody.
• 0:58
  SPEAKER_03: Yes.
• 0:58
  SPEAKER_03: Thanks for having us, Barbara.
• 1:00
  SPEAKER_02: So good to see you both, Larry and David.
• 1:03
  SPEAKER_02: And we haven't seen Larry for a while, so great to have you back.
• 1:07
  SPEAKER_02: Okay, let's start by.
• 1:10
  SPEAKER_02: Now, I I thought about walking.
• 1:12
  SPEAKER_02: That was the first thing that I that came to mind.
• 1:14
  SPEAKER_02: I am a walker.
• 1:15
  SPEAKER_02: I walk pretty much every day unless it's absolutely pouring with rain.
• 1:20
  SPEAKER_02: And we're all encouraged to walk all the time.
• 1:23
  SPEAKER_02: Is walking enough, Larry?
• 1:26
  SPEAKER_01: It's not really.
• 1:28
  SPEAKER_01: I mean, walking is wonderful.
• 1:30
  SPEAKER_01: It's very important.
• 1:31
  SPEAKER_01: It's got um many health benefits.
• 1:35
  SPEAKER_01: But there's other things that are very, very important to do.
• 1:39
  SPEAKER_01: Well, walking is definitely not enough.
• 1:42
  SPEAKER_01: I've coined an acronym that's hopefully easy for people to remember, and I call it Fabs, F-A-B-S, Fabs.
• 1:51
  SPEAKER_01: Fabs.
• 1:52
  SPEAKER_01: Right.
• 1:53
  SPEAKER_01: F-A-B-S.
• 1:54
  SPEAKER_01: And the first thing that's absolutely critical as you age is flexibility.
• 2:01
  SPEAKER_01: You've got to have a um good stretching regime.
• 2:05
  SPEAKER_01: Uh, a normal part of aging, unfortunately, is your body gets stiffer, it gets less flexible.
• 2:12
  SPEAKER_01: I mean, it's just like an old vehicle.
• 2:14
  SPEAKER_01: The older it gets, the more maintenance it requires.
• 2:18
  SPEAKER_01: So a good routine of stretching is very important.
• 2:22
  SPEAKER_01: Next is is aerobics.
• 2:25
  SPEAKER_01: You've got to get your heart moving, you've got to um increase your heartbeat, uh, walking, power walking, if you're um able to do it, uh, is just terrific.
• 2:38
  SPEAKER_01: So walking is um a wonderful aerobic exercise.
• 2:43
  SPEAKER_01: Next, the bee.
• 2:45
  SPEAKER_01: Breathing and balance.
• 2:48
  SPEAKER_01: As you uh get older, your balance is more and more challenged.
• 2:54
  SPEAKER_01: Again, just an aspect of the um aging brain.
• 3:00
  SPEAKER_01: There's many um very useful balance exercises you can do.
• 3:05
  SPEAKER_01: For instance, I um practice Tai Chi and I work with the Tai Chi master uh every week, which has helped my balance immensely.
• 3:16
  SPEAKER_01: And the other bee, very simple breathing, conscious breathing, uh really a key element of um most meditations in most cultures, but um just breathing itself, consciously breathing, inhaling and exhaling can make a huge difference.
• 3:37
  SPEAKER_01: In fact, I um just read today a study by Professor Bates and Rutgers that really validates a lot of this.
• 3:47
  SPEAKER_01: I mean, just simply practice uh conscious breathing.
• 3:52
  SPEAKER_01: And lastly, and very, very important, is strength training.
• 3:58
  SPEAKER_01: It's not more important than walking, but it's equally important.
• 4:03
  SPEAKER_01: And the reason being that as you age, your muscles, if you don't exercise them, if you don't use them, train them, they're they're going to weaken.
• 4:14
  SPEAKER_01: And again, the analogy with a uh motor vehicle, if you don't regularly maintain the car and oil and lubricate, it's it's gonna rust.
• 4:24
  SPEAKER_01: So you've got to um keep your muscles trained, uh keep building your muscles, but again, you don't need a fancy gym, um, you don't need a lot of elaborate routines, probably a simple set of weights would be useful, but just the basic weight training exercises.
• 4:43
  SPEAKER_01: And let me um end with the caveat.
• 4:47
  SPEAKER_01: Before you do any kind of exercising program, you should probably um talk to your doctor and health care provider and um get his or her blessing.
• 4:57
  SPEAKER_02: Yeah, so we definitely need more than just walking.
• 5:01
  SPEAKER_02: You know, when you talk about breathing, Larry, you know, I was thinking breathing is so important, and especially in learning how to breathe from your diaphragm and in inhale and with slow exhales.
• 5:16
  SPEAKER_02: I mean, it's really, really helpful for conscious breathing.
• 5:20
  SPEAKER_02: Conscious breathing, yeah.
• 5:21
  SPEAKER_03: Yes.
• 5:22
  SPEAKER_02: Okay, David, the back to walking.
• 5:25
  SPEAKER_02: Do we need to be walking 10,000 steps every day?
• 5:29
  SPEAKER_03: Well, this is this is interesting because what Larry said about the fads formula is true, but what I always look for is um keep it simple.
• 5:39
  SPEAKER_03: So I look for I look for keeping it simple, but I also want to caution that there is so much information out there that there's a temptation to look for a highly idealized formula that I need this plus this plus this plus this, otherwise it's not even worth starting.
• 5:58
  SPEAKER_03: And uh walking is a good example of that.
• 6:02
  SPEAKER_03: Do I need 50,000 steps?
• 6:04
  SPEAKER_03: Well, everything on our website comes from a study.
• 6:06
  SPEAKER_03: We don't we're not dreaming this up.
• 6:08
  SPEAKER_03: If your goal is to live longer, you would be astounded at how little it takes as long as you do it.
• 6:17
  SPEAKER_03: So there was a big fetish about I need 10,000 steps.
• 6:20
  SPEAKER_03: And another study said no, 5,000 steps.
• 6:22
  SPEAKER_03: And we finally published a study, and it's on our website at superagingnews.com, that said if you walk up 50 stairs, that's the equivalent of 10,000 steps if you do that every day.
• 6:36
  SPEAKER_03: Really?
• 6:37
  SPEAKER_03: Yep, just go up 50 stairs from an aerobic point of view and from a muscle strength point.
• 6:42
  SPEAKER_03: So the question is, what are you after?
• 6:44
  SPEAKER_03: There's no reason you shouldn't walk forever if you can't take a good long walk around and perfectly fine.
• 6:50
  SPEAKER_03: But to be a slave to the steps, and another study we reported on this is interesting.
• 6:54
  SPEAKER_03: They compared two groups, one was counting steps, and one was counting minutes.
• 7:00
  SPEAKER_03: I don't know how many steps I'm doing, but I've got to walk for 30 minutes a day, or 20 minutes a day, or 10 minutes a day.
• 7:06
  SPEAKER_03: And they found basically no difference.
• 7:09
  SPEAKER_03: There was no difference really counting minutes, counting steps, whatever gets you doing it.
• 7:16
  SPEAKER_03: The point is, whatever gets you doing it is better than 99 and not as much as 101.
• 7:22
  SPEAKER_03: So it's astonishing how little it takes.
• 7:26
  SPEAKER_03: If your goal, if your goal, and I underline this, is health and longevity, it's astonishing on all these things, whether it's strength training to Larry's point, or walking or aerobics, or uh it's just amazing.
• 7:40
  SPEAKER_03: My favorite one, I'll just end on this note.
• 7:43
  SPEAKER_03: They did a study that found that uh three minutes of vigorous activity just before bedtime gives you the maximum impact on longevity.
• 7:54
  SPEAKER_03: And they measured it with people, how many other what they do is they measure the the research population and they follow them up for six or seven years.
• 8:02
  SPEAKER_03: What was their cardio?
• 8:04
  SPEAKER_03: What was their uh, you know, what were the the landmarks or the benchmarks of longevity?
• 8:10
  SPEAKER_03: And they found that it's just astonishing.
• 8:13
  SPEAKER_03: And we finally concluded that uh with exercise snacks, a 10-minute snack for healthy aging every single day covers all of the things that Larry talked about.
• 8:25
  SPEAKER_03: You can put it into 10 minutes as long as you do it every day.
• 8:28
  SPEAKER_03: It's better than not doing it at all.
• 8:30
  SPEAKER_03: So the big message to your audience is don't wait for perfection, don't wait for some you know, grid or schedule printed on the wall.
• 8:38
  SPEAKER_03: It's gotta be two minutes of this, it can't be a minute, 30, it's gotta be two minutes, gotta be 15 sit-ups, can't be 14.
• 8:44
  SPEAKER_03: That that search for perfection stops a lot of people uh in their tracks.
• 8:50
  SPEAKER_03: And the better, the better approach is to build it into your day so that it comes naturally.
• 8:57
  SPEAKER_03: You're doing more walking naturally, you're stopping what you're doing.
• 9:01
  SPEAKER_03: Uh, you're not sitting down, you're cutting if you cut your sitting time, if you cut your sitting time by 30 minutes a day, keep sitting, but just sit for 30 minutes less.
• 9:13
  SPEAKER_03: And in in in hypertension, it was amazing.
• 9:16
  SPEAKER_03: And these are all studies that show that a little bit means a lot, which is good news.
• 9:21
  SPEAKER_02: Well, that's encouraging because I think some people, especially if you've never exercised consistently, a lot of it is daunting, you know.
• 9:29
  SPEAKER_02: Oh, I bet I I I better get to the gym.
• 9:32
  SPEAKER_02: Oh my God, you know, I'm I'm gonna start doing 10,000 steps.
• 9:36
  SPEAKER_02: When anything feels overwhelming or daunting, you don't want to do it, you procrastinate.
• 9:42
  SPEAKER_02: Or you see people that, you know, I'm gonna really get into this, and they do a really hardcore workout for you know a month or two, and then they stop altogether.
• 9:55
  SPEAKER_02: So knowing the benefits of doing even just a little bit every single day, you're really better off.
• 10:05
  SPEAKER_01: Absolutely.
• 10:06
  SPEAKER_03: There was a famous study where they took 85-year-old women who were who had not exercised, and they gave them training, and this completely validates Larry's point.
• 10:17
  SPEAKER_03: But what they did was they did it in the pool, they were standing in a swimming pool, and they were lifting cans of frozen peas.
• 10:25
  SPEAKER_03: I mean, they didn't even have proper waste, and relative to their previous condition, you they they they gained more than 20% of their lost muscles back after a month.
• 10:35
  SPEAKER_03: Wow.
• 10:36
  SPEAKER_03: Wow.
• 10:37
  SPEAKER_03: So it can be done, you know, it can be done.
• 10:40
  SPEAKER_02: Yeah, and and you you don't you don't have to be, you know, lifting 20 pounds or uh, yeah, it can just be, as you say, uh a soup can.
• 10:50
  SPEAKER_03: Well, well, let me let me let me speak to that because we we wrote about that.
• 10:53
  SPEAKER_03: The title of the article was How Low Can You Go?
• 10:56
  SPEAKER_03: Because people overdo it.
• 10:58
  SPEAKER_03: I gotta lift a really heavy weight.
• 11:00
  SPEAKER_03: No, how about a lighter weight?
• 11:02
  SPEAKER_03: Now, how about and they was a slightly down how down, you know, how low can you go?
• 11:05
  SPEAKER_03: And it found that you could drop it quite a bit more than expected.
• 11:08
  SPEAKER_03: And the acid test is that you should feel uh vaguely uncomfortable, not not gasping for air, not muscles bursting, not fainting onto the cup, but vaguely uh okay, that was hard after 25 lifts.
• 11:25
  SPEAKER_03: And if if you can do 25 lifts and if it's real easy, real easy, like I said, I'm I'm not lifting any weight now, so I can put my hands up and down 25 times and not even know.
• 11:36
  SPEAKER_03: So if it's too easy, increase the weight.
• 11:39
  SPEAKER_03: If it's too hard, decrease the weight, get to where it's 25 seems like enough, and that tells you the ideal weight.
• 11:47
  SPEAKER_02: Vaguely uncomfortable.
• 11:48
  SPEAKER_02: Okay.
• 11:49
  SPEAKER_02: That's yeah, yeah.
• 11:51
  SPEAKER_03: Not gasping for air, but just and then of course you're gonna get stronger.
• 11:54
  SPEAKER_03: So a month from now, vaguely uncomfortable is gonna be a little bit higher weight.
• 11:58
  SPEAKER_03: You know, you are gonna try to get more, but don't it, it's better to underdo it, but do it, yeah, than overdo it and stop doing it.
• 12:06
  SPEAKER_03: When I say vaguely uncomfortable, if you can take on more discomfort, great, but uh, but that's the if you don't have a scale and you know, I'm just trying to get people to not obsess about, oh, I'm only lifting 15 pounds and it should be 20 pounds.
• 12:19
  SPEAKER_03: I mean, it uh just do it.
• 12:21
  SPEAKER_01: Yeah, no, I mean right.
• 12:23
  SPEAKER_01: No, to amplify what David says, that uh if you're uncomfortable, that means you're building muscle, you're building strength.
• 12:32
  SPEAKER_01: Uh, if you're not a little uncomfortable, you're not really um building muscle.
• 12:38
  SPEAKER_01: So it's a good idea to uh push yourself to lift as much as you can, but not too much, uh, because too much really creates sprains and other issues.
• 12:50
  SPEAKER_01: So the uh ideal, as David says, is yo, somewhat uncomfortable, but not terrible.
• 12:58
  SPEAKER_03: With with 25 lifts, that's the case.
• 13:02
  SPEAKER_03: I I should be able to lift this 25 times and feel a little bit stressed out, stressed out a little.
• 13:09
  SPEAKER_03: I'm aware that I did something here, but it's not so hard that I'm really feeling a lot of pain after eight times, and it's just not enjoyable because if you hate doing it, you're not gonna it's another reason.
• 13:21
  SPEAKER_02: Exactly.
• 13:21
  SPEAKER_01: Yeah, and there's no magic number.
• 13:24
  SPEAKER_01: I mean, the number could be 25, it could be 10, it could be eight.
• 13:29
  SPEAKER_01: Uh you know, uh you just reach a point where you're a little uncomfortable and then you uh discontinue your reps.
• 13:38
  SPEAKER_01: Like when I uh um you know do do 15-pound bicep curls, I'm done after doing a dozen.
• 13:46
  SPEAKER_01: I mean, any any more, yeah.
• 13:51
  SPEAKER_02: Yeah, that's that's good.
• 13:53
  SPEAKER_02: I've kind of trash the whole 10,000 steps things with walking, but I make sure I walk, but I walk really fast.
• 14:00
  SPEAKER_02: And so um, you know, that that's one of the things I know that's kind of a one of the markers, you know, how well you're doing physically is if you can walk fast.
• 14:11
  SPEAKER_02: So I I think even if I walk 20, 30 minutes, am I, but I'm really walking fast.
• 14:16
  SPEAKER_03: I I they also like interval, excuse me, they also like interval walking.
• 14:21
  SPEAKER_03: So if you're if you have a standard route, I'm just making this up.
• 14:25
  SPEAKER_03: You're gonna walk to the end of the street, up two blocks, back two blocks, back, you're gonna do a big circuit.
• 14:31
  SPEAKER_03: So you walk to the end of the street at a reasonable pace, you're not winding.
• 14:35
  SPEAKER_03: You say, okay, but the next block, I'm gonna double my speed and I'm gonna do a short burst of really almost running, like really fast walking.
• 14:44
  SPEAKER_03: Then I'm gonna do a recovery, I'm gonna walk normally from the next block.
• 14:48
  SPEAKER_03: So that's another way of doing it.
• 14:49
  SPEAKER_03: It doesn't need to be all uniform because you can you an interval step up is also very effective.
• 14:57
  SPEAKER_02: Yeah, and again, you don't have to put aside four hours to do this.
• 15:02
  SPEAKER_01: No.
• 15:03
  SPEAKER_01: And even if you're just sitting at your computer or something, get up and sit down about a half a dozen uh times.
• 15:11
  SPEAKER_01: I mean, I mean, it takes you 30 seconds, but it's uh good core exercise.
• 15:17
  SPEAKER_01: And when you um get stronger and more confident, you can do it holding weights.
• 15:23
  SPEAKER_01: So so much simple stuff you could just do.
• 15:26
  SPEAKER_01: The only important point is to do it, and the more often you do it, the uh the the better.
• 15:32
  SPEAKER_01: Uh particularly if you're sitting, you you want to break your sitting routine as frequently as you can remember.
• 16:00
  SPEAKER_02: It's encouraging because, as I say, there's a lot of people that just don't start because they've got this idea that they've got to be doing so much more than is really necessary.
• 16:12
  SPEAKER_03: Yeah.
• 16:12
  SPEAKER_03: And for boomers, by the way, another thing that happens, I mean, since we're all in the same age group here, is that they remember, it's astonishing how many people remember a failed gym program in their 30s and 40s.
• 16:28
  SPEAKER_03: We all went to the gym, we signed up, we had a trainer, it was the thing to do, and they, you know, gradually, oh, I don't want to do all that again.
• 16:36
  SPEAKER_03: They and or they go back to it and they think that's what they've got to do again.
• 16:41
  SPEAKER_03: So they go, they go overboards, they sign up for too much, they commit for too much, they got too big a program, too complicated a program, they can't keep it straight, they can't maintain it, so they fall off the wagon again.
• 16:53
  SPEAKER_03: So it's better to incorporate it, and Larry made a really good point.
• 16:57
  SPEAKER_03: It's better to incorporate it into your day so that it happens almost naturally, almost unobtrusively.
• 17:05
  SPEAKER_03: So I'm sitting down right now in my chair here talking to you.
• 17:09
  SPEAKER_03: I can be doing, and I'm doing them right now, you can't see it.
• 17:13
  SPEAKER_03: I can be doing toe and heel races with my feet on the floor right now, sitting here.
• 17:19
  SPEAKER_02: It's a good idea.
• 17:20
  SPEAKER_03: I'm doing them right now.
• 17:22
  SPEAKER_03: Yeah, I can be doing now.
• 17:24
  SPEAKER_03: If I'd said if that can if that constituted my entire program, no, of course not.
• 17:29
  SPEAKER_03: But you can incorporate motion and activity and flexibility into everywhere you are uh throughout the day.
• 17:38
  SPEAKER_03: When when they did the study, the famous study in Okinawa, you know, from the blue zone.
• 17:42
  SPEAKER_03: So I don't mind paying tribute to the blue zones.
• 17:44
  SPEAKER_03: This is a place where an astonishingly high percentage of people live to 100.
• 17:49
  SPEAKER_03: Centurions not a not a gym in sight.
• 17:53
  SPEAKER_03: They just walk a lot because to get from A to B, to get from D to C, to visit the neighbor, to go to the market.
• 18:00
  SPEAKER_03: They're just it's built into their daily, it's uh it's unobtrusive.
• 18:03
  SPEAKER_03: Yeah, they walk everywhere, yeah.
• 18:06
  SPEAKER_03: They walk everywhere and they lift and they move, and everything in their kitchen is healthy fruit, so it's built right into it's not like a special thing, and oh my greens, I've got to remember right greens.
• 18:18
  SPEAKER_03: I mean, they've got it built into their way of life, it's almost it's almost unobtrusive, yeah.
• 18:23
  SPEAKER_03: And that would be the key to exercise, too.
• 18:25
  SPEAKER_03: Can you can you gradually create a daily habit of exercise, no matter what you're doing?
• 18:32
  SPEAKER_03: You're standing at the kitchen, mid-counter, preparing a meal, do 18 toe and heel raises.
• 18:39
  SPEAKER_01: Yeah, no, great, great while you're standing there.
• 18:42
  SPEAKER_02: Yeah, really, really easy.
• 18:44
  SPEAKER_02: You don't have to schedule it.
• 18:45
  SPEAKER_02: It's just you don't have to schedule it, just make it part of your thing.
• 18:49
  SPEAKER_02: Yeah, you just do it where I live right now.
• 18:52
  SPEAKER_02: I I just moved here a couple, yeah, a couple of years ago, and it's a walking neighborhood, which I've never lived in before.
• 18:59
  SPEAKER_02: And I just love it because virtually everywhere I have to go, I can walk to.
• 19:05
  SPEAKER_00: Beautiful.
• 19:05
  SPEAKER_00: Oh, yeah.
• 19:06
  SPEAKER_02: So I do my 20-minute, 30-minute walk, but then if I have to run to the grocery store, okay, well, here's another whatever, 500 steps.
• 19:13
  SPEAKER_03: Here's another but what you're doing is you see, what you've done is you've reversed the paradigm.
• 19:18
  SPEAKER_03: You said I'm walking everywhere, and that's my exercise, rather than saying, Oh gosh, I gotta do my exercise.
• 19:24
  SPEAKER_03: Now I guess I'll walk.
• 19:25
  SPEAKER_03: So it's a psychological flip, too.
• 19:28
  SPEAKER_03: I'm walking anyway.
• 19:29
  SPEAKER_03: Yeah, yeah.
• 19:30
  SPEAKER_03: I'm walking everywhere, and I'm a little bit more aware of what that is.
• 19:34
  SPEAKER_03: So maybe I'll make a brisk pace for this particular city block, or my morning want to go really fast, my afternoon one, but there's things you can play with.
• 19:43
  SPEAKER_03: But what you're doing is you're walking is part of your daily routine.
• 19:46
  SPEAKER_03: Yes, yes.
• 19:47
  SPEAKER_03: So you're not interrupting a sedentary.
• 19:50
  SPEAKER_02: Well, I do have a route that I go on for just a walk.
• 19:53
  SPEAKER_02: Yes, but but okay, but but I've add to that when I have to, you know, go here or go there.
• 19:58
  SPEAKER_02: I'm it's uh, you know, there's sometimes three days and I don't get in my car.
• 20:03
  SPEAKER_03: It's natural, it's it's unobtrusive, it's part of what you do.
• 20:06
  SPEAKER_03: That's the number one secret of all of this.
• 20:08
  SPEAKER_03: Yeah.
• 20:09
  SPEAKER_01: Right.
• 20:10
  SPEAKER_01: And the the other thing to um think about try to make exercise fun.
• 20:15
  SPEAKER_01: Like sports are great to the um extent you can comfortably do them, whether it's golf, pickleball, uh, or just having a great walk with friends, the more fun exercise is, the easier it is to do.
• 20:31
  SPEAKER_02: Yeah, I envy people who are into sports because I mean it's an easy and fun way to get exercise.
• 20:38
  SPEAKER_02: I'm so unsporty that nobody would ever want me on their pickleball team.
• 20:45
  SPEAKER_02: How about dancing?
• 20:46
  SPEAKER_03: Are you a dancer?
• 20:47
  SPEAKER_03: Dancing is great too.
• 20:48
  SPEAKER_02: I like dancing, yeah.
• 20:49
  SPEAKER_02: Well, I don't I sometimes dance in my own uh living room just by myself.
• 20:54
  SPEAKER_03: Yeah, no, dancing is great.
• 20:56
  SPEAKER_02: Yeah, and and I and my little grandson that is four, that I babysit all the time, he likes to dance, so we dance together.
• 21:03
  SPEAKER_02: Do either of you do sports?
• 21:04
  SPEAKER_02: Do you do pickleball or golf or anything?
• 21:08
  SPEAKER_01: I I I do golf intermittently and I'm studying Tai Chi um swordsmanship, but unfortunately I have some um eye issues, so I'm off the ski hill and I'm off the tennis court.
• 21:21
  SPEAKER_01: But uh the golf course is easy, so golf, tai chi.
• 21:25
  SPEAKER_01: Plus, I love to swim.
• 21:27
  SPEAKER_01: And yeah, I love to swim.
• 21:28
  SPEAKER_01: Swimming is uh terrific um exercise if there's a pool handy.
• 21:34
  SPEAKER_01: Um and even if you don't like swimming, just walking around the pool is great exercise.
• 21:41
  SPEAKER_03: I do laps in our pool.
• 21:42
  SPEAKER_03: We have a pool in our house, and I do yeah, it's uh it's chest high all the way, and it's uh I can swim a lot, but I mean it's very it's it's not a long uh lap to swim, but just walking up and down, I sometimes do a hundred laps, just walking.
• 21:59
  SPEAKER_03: Oh, good for you, because there's the resistance at the water back and forth.
• 22:02
  SPEAKER_03: There's a resistance in the water, and if you if you do a backstroke while you're walking forward, you can create more resistance.
• 22:11
  SPEAKER_03: So as I'm stepping forward, I'm taking my Hands, you know, up to my shoulders and put pushing the water to the front of me, which creates a little bit of resistance against the walking.
• 22:22
  SPEAKER_03: So it works the shoulders and it works the walking.
• 22:26
  SPEAKER_03: And anybody can do that.
• 22:27
  SPEAKER_03: Yeah.
• 22:28
  SPEAKER_03: Oh, oh yeah.
• 22:29
  SPEAKER_02: Right.
• 22:29
  SPEAKER_02: And and just to get, you know, to repeat, it it's finding things that you enjoy.
• 22:35
  SPEAKER_02: Yes, it is.
• 22:36
  SPEAKER_02: Because we know we need to move.
• 22:39
  SPEAKER_02: So find things that motivate you.
• 22:42
  SPEAKER_02: If if it's something you hate doing, you know you're not going to do it.
• 22:46
  SPEAKER_02: You know, take away the s I I know I should be doing A, B, or C, although I hate it, but figure out what you really like to do.
• 22:54
  SPEAKER_03: Yeah.
• 22:55
  SPEAKER_03: That's why most of what we write about when it comes to exercise does not require a gym, doesn't even require a change of clothes necessarily.
• 23:04
  SPEAKER_03: Uh obviously swimming is different, but but it doesn't require a big complex, well, it's exercise time.
• 23:11
  SPEAKER_03: And it's great if you can.
• 23:12
  SPEAKER_03: We're not against you going to the gym three times a week and paying a personal trainer.
• 23:17
  SPEAKER_03: It's even better.
• 23:18
  SPEAKER_03: But it's not necessary for their purposes of wellness and longevity, which is what our focus is.
• 23:24
  SPEAKER_03: How are you going to live longer and live healthier?
• 23:28
  SPEAKER_03: You can do it and not necessarily be ripped, you know, in your physique.
• 23:32
  SPEAKER_03: So that's what we focus on.
• 23:34
  SPEAKER_03: And that's where, of course, the exercise snacks come in, which is a nice concept.
• 23:38
  SPEAKER_01: Grandkids, uh, you know, particularly when they're tunnel, is a great exercise because uh you move around a lot, you know, chasing them, playing with them, and whatnot.
• 23:50
  SPEAKER_01: So grandkids are fabulous exercise.
• 23:54
  SPEAKER_02: To keep you moving.
• 23:55
  SPEAKER_02: I know last week I was I was playing tag with a four-year-old at high school.
• 23:59
  SPEAKER_01: Oh yeah, yeah.
• 24:01
  SPEAKER_01: That's a good workout.
• 24:03
  SPEAKER_02: Yeah, and you know, lots of being on the floor and then having to get up off the floor.
• 24:07
  SPEAKER_03: Well, good for you if you kept up with them.
• 24:11
  SPEAKER_02: Well, then it was you know, we tagged each other, then just changing directions.
• 24:15
  SPEAKER_02: And I I'm gosh, what am I?
• 24:19
  SPEAKER_02: Yeah, I do two days a week of childcare, and I I think this is not for the unfit.
• 24:24
  SPEAKER_03: This just no, no, no, no.
• 24:26
  SPEAKER_03: No, but we'll quickly get fit.
• 24:28
  SPEAKER_03: This might hope.
• 24:29
  SPEAKER_02: You're gonna quickly get there, yeah.
• 24:53
  SPEAKER_02: David, talk to us more about the exercise snacks.
• 24:57
  SPEAKER_02: I mean, we've kind of touched on it, but um, what could what more can you say?
• 25:03
  SPEAKER_03: Well, the concept is the same way as you have a food snack that is not a meal.
• 25:08
  SPEAKER_03: The concept of a snack is it's food, but it's not a meal.
• 25:12
  SPEAKER_03: It's a quick in and out of some food.
• 25:14
  SPEAKER_03: Similarly, with exercise, the idea was to create a 10-minute workout, it could be an eight-minute workout.
• 25:20
  SPEAKER_03: And I'm gonna tell you what was in the one that we wrote about.
• 25:23
  SPEAKER_03: And it does, you don't need to replicate it, but it gives your audience the feel for what it involves.
• 25:27
  SPEAKER_03: And it can all be done in in 10 minutes.
• 25:31
  SPEAKER_03: So you can stop your day.
• 25:32
  SPEAKER_03: You don't need to change it to, you know, you probably need some good shoes, but you don't need to change it into a whole workout outfit.
• 25:38
  SPEAKER_03: So here's one, and there's many, many, many when we have we have several examples in our book, Super Asia, and also in our workbook.
• 25:46
  SPEAKER_03: Number one, body weight squats or chair squats.
• 25:50
  SPEAKER_03: Squats is probably the all-time greatest single exercise for you.
• 25:54
  SPEAKER_03: Squats, because balance, it's your squats are like fantastic.
• 25:58
  SPEAKER_03: So you simply it builds lower body strengths, it supports joint health, and it improves your balance.
• 26:05
  SPEAKER_03: You stand in front of a chair and you lower yourself as if you were going to sit on the chair.
• 26:11
  SPEAKER_03: Some of them say if you're not that good at it yet, just have your bum just let me touch the chair, but then you stand back up again.
• 26:18
  SPEAKER_03: So you have to stand up and down, almost touching, almost touching the chair, but it forces you to push from your your your lower body without using your hands.
• 26:31
  SPEAKER_03: Well, you yes, without using your hands.
• 26:34
  SPEAKER_03: Um, usually you have your hands crossed in front of your chest.
• 26:37
  SPEAKER_03: The second one, wall push-ups.
• 26:41
  SPEAKER_03: Do push-ups against the wall or a counter, stand at arm's length from the wall, lower your chest toward it, and then you just push back and forth up against the wall while you're standing.
• 26:51
  SPEAKER_03: So yeah, you know, this is for people that can't do a full push-up.
• 26:54
  SPEAKER_03: The third one, marching in place with high knees, just uh it boosts your cardio or your roadbicks, as Larry said, uh, and supports, which in turn supports brain health, believe it or not.
• 27:06
  SPEAKER_03: So you march in place, lifting your knees high and swinging your arms back and forth for one to two minutes.
• 27:14
  SPEAKER_03: The fourth one, if you can, is a one-leg balance stand, stand on one leg, stand next to a wall or counter so you can quickly recover, you're not gonna fall on the floor.
• 27:25
  SPEAKER_03: Lift one foot and hold it for 10 seconds, switch sides and repeat.
• 27:31
  SPEAKER_03: The fifth one is a bird dog.
• 27:34
  SPEAKER_03: If you can do it on the floor, it's better.
• 27:35
  SPEAKER_03: You can also stand, but you're basically on your hands and knees, you're putting one arm out in front and the opposite leg out behind.
• 27:43
  SPEAKER_03: So you're rotating it that way.
• 27:45
  SPEAKER_03: Uh, you can do it by standing and lifting.
• 27:48
  SPEAKER_03: So I could stand up and lift my right arm and lift my left leg.
• 27:52
  SPEAKER_03: So you're you're you're you're alternating.
• 27:55
  SPEAKER_03: And uh do that for a minute, and then the toe when he raises is number six.
• 28:00
  SPEAKER_03: Literally, you just stand tall, have some support nearby, so you don't, if you lurch or you stumble, you can, and you simply rise onto your toes and then rock back onto your heels and doing 10 to 15 reps.
• 28:15
  SPEAKER_03: And then finally, dental stretching or yoga stretching.
• 28:19
  SPEAKER_03: There's a number of you know, forward folds, cat's cow stretches, some yoga stretches you can do to get that that can be done.
• 28:27
  SPEAKER_03: And we have a diagram on the website of uh uh these exercises, these seven exercises can be done in 10 minutes.
• 28:36
  SPEAKER_03: 10 minutes.
• 28:37
  SPEAKER_03: And that's a little mini, that's a little mini program.
• 28:40
  SPEAKER_03: Yeah, marching in place, body weight squats, one leg balance, waller counter push-ups, toe and heel raises, bird dog, and deep and light yoga stretching or deep breathing.
• 28:50
  SPEAKER_03: So it's not something you need to get all dressed up and go to the gym and have an expensive workout outfit and you're right in your kitchen or in your living room or your bedroom, wherever you have, and it's uh it's just a sample.
• 29:03
  SPEAKER_03: There's there's other examples, and we have more examples in the book, but but that's a program everybody could do.
• 29:08
  SPEAKER_03: You could you can see yourself doing that right away.
• 29:12
  SPEAKER_03: There's no excuse for anybody.
• 29:14
  SPEAKER_03: That's the idea.
• 29:16
  SPEAKER_01: That's true.
• 29:17
  SPEAKER_01: True, yes, yeah.
• 29:19
  SPEAKER_02: Yeah, this is good.
• 29:21
  SPEAKER_02: I've been doing the wall push-ups as well because it's another thing I can, you know, sort of I'll I think I'll just do 10 sharp push-ups right now.
• 29:28
  SPEAKER_00: Just there you go.
• 29:30
  SPEAKER_03: You you put the stuff in the oven, you put the stuff in the oven, you're cooking, and as you close the oven door, you walk over to the wall and you do 10 push-ups up against the wall.
• 29:39
  SPEAKER_02: Yeah, it's so easy.
• 29:42
  SPEAKER_02: Now, I think we touched on this.
• 29:43
  SPEAKER_02: I was gonna talk about or ask you about, you know, there's people that will say that weight training is more important than walking, but I think what we've said here is they're both important, equally important.
• 29:56
  SPEAKER_03: Is that yes, well, yes, because as Larry pointed out, they do different things.
• 30:01
  SPEAKER_03: Yeah.
• 30:02
  SPEAKER_03: Um, yeah, you lose muscle as you age, and you recover more slowly from uh accidents, trauma, a fall.
• 30:13
  SPEAKER_03: I just had a fall and I just bruised a muscle, it wasn't anything serious, but I'm still on the lint a little bit.
• 30:19
  SPEAKER_03: No, but it's gonna take me, I'm gonna have to consciously work on it because exercises and physio.
• 30:24
  SPEAKER_03: But but basically, um uh a 20-year-old who will have surgery could recover the muscle loss.
• 30:34
  SPEAKER_03: Uh I'm talking about minor minor surgery, let's just say, but surgery, not not life-threatening surgery, but surgery will recover the lost muscles without doing anything.
• 30:44
  SPEAKER_03: Uh, 70-year-old may never if you're if you're laying up for two or three weeks after even even minor surgery.
• 30:52
  SPEAKER_03: So you gotta work at it, you gotta go and get it.
• 30:55
  SPEAKER_03: It's not gonna happen by itself.
• 30:57
  SPEAKER_01: Yeah, I think Barbara, a good answer.
• 31:00
  SPEAKER_01: That's like asking what's more important, vitamin B or vitamin D.
• 31:04
  SPEAKER_01: They're uh both important, and you should have an adequate amount of both.
• 31:10
  SPEAKER_02: Right.
• 31:11
  SPEAKER_03: Yeah, yeah, yeah.
• 31:13
  SPEAKER_00: Exactly.
• 31:14
  SPEAKER_02: Yeah, well, and of course, you know, a lot of these uh what we've just been talking about, they're they're to help us prevent falls, to prevent you know, accidents, to to keep right.
• 31:28
  SPEAKER_02: Um, and you know, that's where they put so much importance on balance and strength, because if you do fall, if you're if you've been doing all these things, you're better able to get yourself up again.
• 31:41
  SPEAKER_03: Um they all strengthen the immune system, which in turn works against inflammation.
• 31:46
  SPEAKER_03: So they all have very uh beneficial uh you know results for for longevity.
• 31:55
  SPEAKER_02: This is great.
• 31:57
  SPEAKER_02: Okay.
• 31:58
  SPEAKER_02: Larry, do you have any more thoughts or any more uh uh bits of information, insights that you'd like to add to this?
• 32:08
  SPEAKER_01: Um no, it's it's just basically as David said, very simple.
• 32:13
  SPEAKER_01: Um you use it or you lose it.
• 32:16
  SPEAKER_02: Use it or you lose it, yeah.
• 32:17
  SPEAKER_01: Yeah, right.
• 32:18
  SPEAKER_01: You just keep moving, keep doing your exercises, do things that are fun.
• 32:24
  SPEAKER_01: Um, you know, do it in bite-sized chunks.
• 32:28
  SPEAKER_01: Um, and that's simple, really.
• 32:31
  SPEAKER_02: Yeah, yeah, yeah.
• 32:33
  SPEAKER_02: David, any anyway.
• 32:34
  SPEAKER_03: Well, we have a little motif, and I think that already came from Will Simmons, William Simmons, who's our uh physio uh physiotherapist who contributed to our book.
• 32:44
  SPEAKER_03: And I don't know whether he coined it or somebody else did, but I remember him saying uh three words that sum up the whole thing.
• 32:53
  SPEAKER_03: Motion is lotion.
• 32:56
  SPEAKER_02: Motion is lotion, yes.
• 32:58
  SPEAKER_01: Right.
• 32:59
  SPEAKER_01: That was actually my Pilates trainer.
• 33:01
  SPEAKER_01: Oh, your Pilates trainer.
• 33:03
  SPEAKER_01: Okay, all right.
• 33:04
  SPEAKER_01: The wrong guy.
• 33:05
  SPEAKER_01: No, just minor, yeah, no, but they're all they've all said great things.
• 33:10
  SPEAKER_03: But but but but it's not a great way to stop motion is lotion.
• 33:14
  SPEAKER_02: Motion is lotion, so it keeps us it keeps us oiled, you know, keeps us.
• 33:18
  SPEAKER_02: We don't move backwards.
• 33:20
  SPEAKER_02: We're all we're all stiff.
• 33:21
  SPEAKER_03: Motionless lotion.
• 33:23
  SPEAKER_02: Motion is lotion, yeah.
• 33:25
  SPEAKER_02: Larry, thanks so much for coming on.
• 33:28
  SPEAKER_02: This has been really interesting.
• 33:29
  SPEAKER_02: David, so great to see both of you again.
• 33:32
  SPEAKER_02: It's great to see you again.
• 33:33
  SPEAKER_02: We just so appreciate all the research that you add to these conversations.
• 33:38
  SPEAKER_00: Oh, pleasure.
• 33:39
  SPEAKER_00: Thank you so much, and thank you so much for inviting us, Barbara.
• 33:43
  SPEAKER_00: And we'll do it again.
• 33:44
  SPEAKER_02: Anytime.
• 33:47
  SPEAKER_02: We're excited to now be part of the Super Aging News Network, the most authoritative online source of news, trends, and ideas on longevity and the super aging revolution.
• 34:01
  SPEAKER_02: Getting older without getting old.
• 34:04
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• 34:10
  SPEAKER_02: This episode is written and created by me, Barb Demaray, produced, edited, and engineered by Mela.
• 34:18
  SPEAKER_02: Many thanks to our guests today for making it possible.
• 34:22
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• 34:29
  SPEAKER_02: Also, we are now on YouTube at what's next.
• 34:37
  SPEAKER_02: Thanks for listening.