You mentioned sport little bit or
doing exercise at home and we might
put a little bit of information out
there of what would be great to do but
for people who just want to Google sort
of things that they could do I imagine
you would say things like um what
bodyweight exercises our own bodyweight
exercises do you have a couple of
keywords look into it yeah so there's a
couple of aspects here - movement and
exercise so the first one let's let's
talk about movement being the most
important nutrient for the brain
actually I put it other with sleep okay
but movement directly stimulates a part
of our brain called the cerebellum and
the cerebellum is the brain of the brain
it's the homeostatic control center of
the brain movement is its main nutrient
well meaning everything works better
when we move and at the moment people's
challenge is going to be that because
everything's leading is to potentially
more sedentary lifestyles mmm confined
in an imperfectly stuff like that so
it's crucial it's crucial on so many
levels so the other thing about movement
is that let's think of spinal health
okay so our spines it's a machine
you know it's composed of moving parts
and while our brain is well protected by
the skull and it is well protected
because it's in mobile our spine or a
vertebral column doesn't protect the
spine as well because it's movable I'm
moving that means that bad postures of
Falls or things like that can actually
affect the alignment of the spine
okay and directly affect the delicate
spinal cord that's as delicate as the
brain but the brains got that hard you
know immovable protection from the skull
the spine doesn't so right now a lot of
people firstly they're moving less okay
the spine will already suffer for that
okay there's so many studies also
relating spinal dysfunction at a
segmental level meaning one little area
of the spine will automatically
stimulate a pain it's called a
nociceptive reflex which is stressful
Wow cortisol goes up insulin goes up
other other processes are down regulated
as well so we've got that side of the
coin but we've also got the fact that
problems of the spine can affect organ
function so we don't want to risk the
brain not being able to communicate with
any organ in the body that makes sense
so you've heard of sciatica right so I
don't care what pain down the leg oh I
got you yes mmm so where's cider is that
because we got a problem the leg or
because we've got a lumber problem yes
so what about the other nerves the go-to
organs that come out between verbs the
same way that lower nerve l45 5s one
does to the leg what about those other
segments are you saying that all the
information comes basically through it
goes through this highway there's no
other way
right and so if we compress it or if we
just don't move this spawn properly it
gets stiff and compromises the
information flowing from even organs and
so on into our brains really flu the
thymus it's one of our most important
immune organs the tonsils uh-huh okay so
they're getting nervous input from where
they're encased those nodes are encased
in your neck
hey the neck does a great job of
protecting the spine when it's like this
at a good posture but what about we like
this do you know what I mean like that
that relationships crucial I won't get
too deep in that unhook about that
another day but right now people got
everything about that because they've
got chalk this is all that choices yeah
we're going to be in a different
environment our home we've got to make
it if we want to improve our health as
geared towards health as possible yeah a
movement is so important for many other
T's so come back to your question their
movement what would we suggest look if
someone let's imagine someone who's
elderly they can walk but that's all I
can do right now walk you know do a
thousand laps of the lounge room or walk
around the table yeah oh that's boring
okay it's boring but it's beneficial I
would put an audio book on or something
you know or support yourself on the
table a lot of people can't walk easily
can you lift up one knee and then the
other yeah sure so support self on the
table bits up one neither than the other
way you got really so it's one at one
end of the spectrum can you move your
arms could you hold like a can of baked
beans in each hand you don't like or
lift them up over your head could you do
it even without weights all of these
joints need to move okay simple movement
mmm then we can get more complex so what
I'd say is that people at home probably
don't want to be doing long duration
exercise if they're used to running an
hour and we could talk about that a
whole episode as well how stressful and
negative long-duration exercise could be
and what it moderate yeah intensity
exercise
hey do short duration high-intensity
super healthy turns the brain on get
your movement lowers insulin increases
growth hormone promotes better sleep
well it's done fast now that could be
you know I love standing and jumping up
in the air and you know sort of my hands
are here and my knees tapping my hands
you know and then might be some burpees
and it might be some star jumps you know
might be a few punches and kicks or
whatever just general movement okay so
there could be yoga could be Pilates it
could be whatever people are already
doing that they love just think you
don't need to go to a gym to do it mm-hm
okay and then look if they're outside
walking which is great a backyard for
example I love to multitask I love to
you like benefit from a few things at
one at once for example walking and
getting vitamin D from the sun's a super
bonus and that so that's two things then
if I can combine that with breath work
but excuse me one breath
I guess exercise I like breathing in
through one nose holding it other nose
sorry yeah okay
this is directly stimulating your brain
so I can walk do that and get some you
know mean like yes yeah so with time
you'll see ways it can do certain
certain implement certain habits that
you get a maximum
benefit from
