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Defence Health HubTips for a healthy lifestyle
CPL Ollie Baker, Physical Performance Squadron, provides tips for a healthy lifestyle, weight management, cardiovascular health and feeling great.
Tips for a healthy lifestyle
CPL Ollie Baker, Physical Performance Squadron, provides tips for a healthy lifestyle, weight management, cardiovascular health and feeling great.
0:03
alrighty I will get stuck into good
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morning team thank you very much for
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joining me for today's webinar
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um it's great to see so many people have
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registered uh we had uh last time I hit
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at least 50 people going to be in
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attendance today so that's really good
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number to start the week my name is
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couple Ollie Baker I'm a PTI from the
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Air Force Base in a sunny Auckland today
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surprisingly and today's presentation is
0:27
based around tips for a healthy
0:29
lifestyle weight management
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cardiovascular health and general
0:33
well-being
0:35
and the awesome really the rabbit holes
0:37
that we could end up today or end up
0:40
going into today and it can get a little
0:42
bit factual at times as well so
0:46
um I've done my best to try and make
0:47
this as simple and as relevant as
0:49
possible but if you have any questions
0:52
Chuck them in their q a tab and then
0:55
I'll go through them at the end I'll
0:57
also hang around for another five
0:58
minutes or so after that if anyone wants
1:00
to ask anything specific away from
1:02
everyone else
1:04
um there are a couple of other
1:06
presentations happening this week that
1:09
cover some of the topics that I'm
1:10
talking about today
1:12
um so I'm not going to dive too much
1:13
into those and just so that they can
1:15
give the detail with a little bit more
1:17
knowledge than what I'll be providing
1:21
because I said today I'll be talking
1:24
about healthy lifestyle habits weight
1:26
management cardiovascular health and
1:28
then at the end going through some
1:30
questions
1:32
so I just took my video off so I start
1:34
looking at myself and um you know I can
1:37
talk to the slides a little bit easier
1:41
so to start us off if we want to create
1:44
a healthy lifestyle we need to create
1:46
some habits that will assist us in
1:48
living that life on average it can take
1:51
anywhere from 30 to 90 days for a new
1:54
habit to become part of our daily lives
1:57
some Studies have even shown people
1:59
being able to pick things up as
2:01
routinely as 18 days others as much as a
2:04
year
2:05
so it's important that whatever it is
2:07
that you're trying to instill that you
2:09
set realistic goals and expectations
2:11
that suit yourself and that you be
2:13
patient with yourself and with the
2:14
process as well
2:17
it's also not an All or Nothing process
2:19
there's no point beating yourself up for
2:22
having a meal that you shouldn't have or
2:25
for missing a workout and things like
2:26
that and it's all about the accumulation
2:29
over time
2:31
um and getting back on track as quickly
2:32
as you can to make it part of your
2:34
routine if you keep having lapses or
2:37
days where you're not sticking to your
2:38
goals that's where it's going to extend
2:40
that time out for that for that habit to
2:42
fall
2:43
I also think it's a really good idea to
2:46
stop and reflect on how you're going
2:48
think about why you might have just
2:50
missed going for that run or why you had
2:52
to get that easily bought meal from the
2:54
bakery or takeaways and you can also
2:57
reflect on why it is working and how you
2:59
can make it even better than what you're
3:00
currently doing
3:02
if it's because you didn't allocate
3:04
enough time the day before or in the
3:05
morning to prepare and allow yourself to
3:08
take that time out that you need then
3:10
try and develop strategies that can help
3:12
you out next time so a couple of
3:14
examples you can make your lunch the
3:17
night before so you can exercise in the
3:19
morning or you can set yourself targets
3:21
and time frames that work so that you
3:23
can step away and put that time into
3:25
your training
3:26
the key thing is to try and find some
3:28
balance in your day you're more likely
3:30
to be more productive at work by having
3:33
a break and getting some exercise in
3:34
then sitting in front of the computer
3:36
and trying to grind through it so that
3:38
last little point there to get to day
3:40
500 you need to start with day one once
3:42
you get through day one you need to get
3:44
through day two
3:47
uh so the next part that I'm going to
3:49
talk about is regarding the importance
3:51
of sleep however Captain davidger is
3:54
providing a presentation on sleep
3:56
hygiene tomorrow so this is one of those
3:58
areas that I'm not diving into too much
4:02
according to studies done by the
4:04
national sleep foundation for adults
4:07
between the ages of 18 to 64.
4:10
seven to nine hours sleep per night is
4:13
optimal for brain function and physical
4:15
performance and for ages between 18 to
4:18
25 you shouldn't really be shouldn't
4:21
really be trying to sleep for more than
4:23
11 hours and for 26 to 64 year olds no
4:27
more than 10 hours per night that can
4:30
cause oversleeping and that leads to
4:32
being a bit lethargic sluggish and it
4:34
can also affect something called our
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circadian rhythm which is our Natural
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Body clock and you start to miss meals
4:40
and you just get a little bit out of
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whack the more you sleep
4:43
anything less than six hours is where we
4:46
start to become sleep deficient
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so sleep deficiency can lead to Greater
4:52
Health complications that's things like
4:55
heart and kidney disease high blood
4:58
pressure diabetes and obesity and this
5:02
is due to the body and brain not getting
5:04
the rest that it needs to try and
5:05
replenish yourself
5:07
foreign
5:10
having said that just because you have
5:12
one bad sleep or a long week with a lack
5:14
of sleep especially if you have young
5:16
children that doesn't mean that you're
5:18
now going to get one of those things
5:20
that I just mentioned but it's important
5:22
that way you can you get back to those
5:23
optimal sleeping hours again that's that
5:25
accumulation scenario
5:28
um so how is this relevant to us
5:30
especially being in the military so our
5:33
risks to injury increases when our rest
5:36
or sleep has decreased a lot of things
5:38
going and go on in the body when we rest
5:41
and Muscle Recovery is a big one of
5:43
those it's where the body repairs a lot
5:45
of the muscle and tissue damage
5:47
especially after we exercise
5:50
um if we're fatigued due to a lack of
5:52
sleep the brain and its neural Pathways
5:55
aren't quite firing as they should and
5:56
without that tissue repair that's where
5:59
that injury can occur
6:01
however and proof sleep can help
6:04
accelerate Muscle Recovery as our body
6:07
is resting and it has that time to
6:08
repair the tissue damage
6:10
and the All Blacks actually Implement a
6:13
sleep or nap routine throughout their
6:15
training days and they get prescribed a
6:17
20 to 40 minute rest in the afternoons
6:20
and that so they have a chance to switch
6:22
off rest and let and allow their body to
6:24
recover
6:26
however being realistic especially if
6:29
you have kids at home
6:31
um and you're probably not going to be
6:33
able to shoot away and have a 20 to 40
6:34
minute nap at work
6:36
um so it's important that you get the
6:38
optimal sleep each night and if you have
6:39
an opportunity try and break away and
6:41
have a nap if you can
6:43
and as I said Captain David is doing a
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webinar on sleep hygiene tomorrow as
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well
6:52
so active recovery is super important so
6:55
often when we are sore especially the
6:57
day after exercise it's quite tempting
6:59
to have a rest day and wait until that
7:01
soreness goes away but if we can get the
7:03
body moving whether it's going for a
7:05
walk or maybe even a light jog a bike
7:08
ride stretching or Mobility exercises
7:11
these will help to mobilize our joints
7:13
stretch those tight muscles out and
7:15
promote blood flow around the body
7:18
this next one this is where it gets into
7:21
that rabbit hole scenario and I'll try
7:23
and keep it relatively simple but our
7:27
heart acts as a two-way system so
7:29
oxygenated blood is pumped out of the
7:31
heart and around the body whether that's
7:33
to the muscles our organs and the Brain
7:36
deoxygenated blood then comes back to
7:39
the heart and that's because the muscles
7:42
and other organs in the body use oxygen
7:45
cells and everything else that's good in
7:46
the blood to function so that's why
7:48
after an intense hit session or
7:50
potentially a sports game or whatever we
7:54
can sometimes feel quite sick because
7:55
lactic acid has built up in the body and
7:58
it needs oxygen to turn that into
7:59
pyruvic acid but if we stop moving the
8:03
heart rate begins to slow down and it's
8:05
not flushing neglected out because the
8:07
oxygens are not getting getting through
8:09
as quickly as possible
8:12
when we move our body through active
8:14
recovery and our heart rate increases
8:16
we're promoting that blood flow which
8:18
means it's flushing out all of those
8:19
toxins
8:21
and it helps the body recover
8:22
immediately after exercise so once you
8:24
finish your workout you might just walk
8:26
up and down just keep that body moving
8:28
or this next day as well and next by
8:31
doing things like mobility and
8:33
stretching and walking
8:35
everyone's favorite hydration
8:38
without exercise our body needs around
8:40
two to three liters of water per day or
8:43
fluid per day if we are exercising then
8:45
we should be consuming more to try and
8:47
make up for whether whatever is lost
8:49
through sweat so if you're someone that
8:52
has quite a high sweat rate you can
8:55
notice that if you're wearing a hat and
8:56
you find like that white sweat on that
8:59
on the cap that means that you've lost
9:01
quite a bit of potassium or salt so
9:03
you're trying to get some salt back into
9:04
afterwards and you can do that with
9:05
electrolytes and things like that
9:08
so a one percent decrease in our
9:11
hydration can lead to a seven percent
9:13
decrease in performance and that can be
9:15
cognitive or physical function
9:17
so hydration doesn't necessarily need to
9:20
be three liters of water either you
9:22
could have a coffee or tea in the
9:24
morning due to a minor mess at the lunch
9:26
time any fluid that you have can count
9:29
towards our daily fluid consumption but
9:31
we want to try and make the bulk of
9:33
their fluid consumption water where we
9:34
can
9:35
quite often we can also feel hungry and
9:38
tend to want to fill that Gap
9:40
well with food but it could actually
9:42
feed the dehydration or a lack fluid
9:45
that is making us feel hungry so to try
9:48
and have some water first if you're a
9:50
bit picketish that might cure that
9:52
hunger feeling and if you're still
9:54
hungry after that then try and eat
9:56
something or maybe consider it whatever
9:58
it is you've eaten that day
10:00
such as trying to get a little bit more
10:02
protein because that might make you feel
10:04
a bit Fuller for longer so this kind of
10:06
going down a different path
10:08
try and hydrate first who's still hungry
10:10
then eat after that
10:13
lastly we want to try and enjoy the
10:15
exercise that we're conducting if we
10:17
enjoy it we're more likely to continue
10:18
doing it so if you don't enjoy it but
10:21
you have to do it or whatever specific
10:23
reason then try and find reasons to give
10:26
you that why behind it and get that
10:28
buy-in to stick with it never know over
10:31
time if it becomes part of your routine
10:33
then the enjoyment might come later on
10:35
so to relate all of those points back to
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our daily habits and a healthy lifestyle
10:42
set yourself targets or goals each day
10:44
you can do this by writing on your drink
10:46
bottle to drink a certain amount of
10:49
water by a certain time of the day or
10:51
you can set reminders on your phone have
10:53
a drink of water and get up and walk
10:55
around the office with a quick stretch
10:56
for five minutes just try and move the
10:59
body and look to get a good amount of
11:01
rest each night
11:03
absolutely for those that are joining in
11:05
a little bit later if you want to check
11:07
any questions in the Q a then please
11:09
feel free to do so and then I'll try and
11:11
ask them as best I can at the end
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alrighty so probably moving on to what
11:18
most of you are interested in and it's
11:20
that never ending battle and weight
11:21
management and again this is another
11:24
rabbit hole that we can go into
11:26
uh so this graph here
11:29
um it's our it represents our total
11:32
daily energy expenditure it's a bit of a
11:34
mouthful but the top three percentages
11:37
uh Klaus there's non-resting energy
11:40
expenditure and the big one at the
11:42
bottom is our resting energy expenditure
11:45
so those are that's indicated by those
11:47
acronyms on the right hand side and
11:49
hopefully this will make it a little bit
11:50
more sense in a moment
11:53
so if we were to record all of our daily
11:56
energy as a percentage this is how it's
11:59
used throughout the day and this can
12:02
vary depending on your current Fitness
12:03
level the type of food that you eat and
12:06
how much the type of exercise you're
12:08
conducting and how often how active you
12:11
are throughout the day there's a ton of
12:14
different things that go into this but
12:16
it's important to be aware of it but not
12:18
live by to the percentage
12:23
so the top percentage e80 or heat that
12:27
stands for exercise activity
12:29
thermogenesis
12:31
so basically this represents the planned
12:34
exercise that we do in a day such as
12:36
going for a run or going to the gym or a
12:38
bike ride Etc
12:39
so as you can see despite what everyone
12:42
thinks this makes up only five to ten
12:45
percent of our daily energy use
12:48
and this can obviously fluctuate if
12:50
you're really active or you might be an
12:52
endurance athlete and do a half marathon
12:54
uh before work in the morning like some
12:57
people I know it's quite sick
13:00
but regardless it's the smallest amount
13:02
of our daily energy expenditure so if
13:04
you're someone that has a chocolate bar
13:06
or a takeaway meal and you think you can
13:08
go to the gym and burn off all of those
13:10
calories that you just consume
13:12
yes it might help but it doesn't
13:15
actually contribute a lot to burning our
13:17
calories throughout the day as I said it
13:20
only takes up about five to ten percent
13:23
uh just below that is TEF or the thermic
13:27
effect of food and this is the amount of
13:30
energy our body uses to digest absorb
13:33
and metabolize the food that we consume
13:35
so that's a bit of a mind trick we're
13:37
actually using more energy to process
13:39
the food we eat than we are if we're
13:41
trying to work that food off in the gym
13:44
so that's where I'm saying don't get too
13:46
hung up on the percentages but
13:49
your sites have shown that we're
13:51
actually using more energy to burn that
13:52
food off then by trying to work it off
13:56
uh the next one meet in eat and that
13:59
stands for non-exercise activity
14:02
thermogenesis I'll touch on this one a
14:05
bit a bit more shortly but this takes up
14:08
around 15 of our daily energy
14:10
expenditure
14:12
and then lastly is our BMR or basal
14:15
metabolic rate otherwise known as
14:18
resting metabolic rates
14:20
so this number is the amount of calories
14:22
that we burn or energy that we use in
14:25
our body just to perform basic
14:27
life-sustaining function so just to get
14:30
through the day whether we are awake or
14:32
asleep at night
14:34
has 70 of our energy is used just to
14:37
keep our bodies functioning so it's a
14:39
big chunk of our energy usage and a lot
14:41
of that is at night time as well whilst
14:43
we're sleeping because it's keeping our
14:44
body alive essentially
14:46
uh so on average if we look at it from a
14:49
calories perspective females generally
14:52
need to consume between 1400 and 1600
14:55
calories a day just to meet our basal
14:58
metabolic needs
15:00
males uh need to consume around between
15:04
1600 and 1800 calories so that's only an
15:08
average you could be more or less
15:09
depending on your body type and
15:10
depending on your level of activity but
15:13
all of these diets where people are
15:14
considering less than 2 000 calories Etc
15:17
they're actually close to not meeting
15:19
their caloric demands and
15:22
um and they're not meeting the needs
15:23
that the body needs to function
15:25
effectively so that's why over time
15:27
those people tend to the energy levels
15:29
drop low or their muscle size depletes
15:31
so we want to be eating enough calories
15:34
to at least sustain basic living
15:36
functions and then eat on top of that to
15:38
to manage everything else
15:43
so just going back to that neat or
15:45
non-exercise activity thermogenesis
15:48
sorry if you can hear that aircraft in
15:50
the background
15:51
this is the energy that ex this is the
15:54
energy expended that doesn't include
15:57
sleep eating or plant exercise
16:00
so examples of neat are working around
16:03
work home or the supermarket typing away
16:06
on your computer
16:08
doing chores at home or in the garden or
16:12
fidgeting such as bouncing your knee
16:13
whilst you're sitting at your desk so
16:15
basically any movement throughout the
16:17
day that we don't consider exercise but
16:19
it's still using energy and this is a
16:22
huge component of of our weight
16:24
management and we can just make our
16:27
sales make ourselves a little bit more
16:29
active throughout the day even just by
16:31
getting up and walking around every hour
16:33
by having a stand-up desk instead of
16:36
sitting or walking to the mess instead
16:38
of driving this all adds up to burning
16:41
those calories throughout the day with
16:42
very little effort
16:44
and thus past regular plant exercise and
16:47
being mindful of what we eat and how
16:49
much AIDS and our weight management
16:52
so hopefully I haven't lost too many of
16:55
you with the information there but just
16:58
a couple of other points on Weight
17:00
Management and another little side note
17:03
on not an accredited dietitian so I can
17:06
only get General points in this if you
17:07
want real nutrition advice
17:09
um go see an accredited dietitian
17:12
but as a rule of thumb
17:15
um it's recommended that if we if we're
17:17
changing our calorie intake we should
17:19
only be in increasing or decreasing our
17:22
total by 10 at a time and that might be
17:25
over a week or a month but over a period
17:27
of time to allow our body to adapt
17:29
without a massive shock to the system so
17:31
if you suddenly go on to a diet for
17:34
either we only want to be changing it by
17:36
10 at a time instead of this massive
17:38
crash
17:40
uh the type of food that we consume can
17:43
affect our energy levels and the type of
17:46
fat that we hold as well so our brain
17:48
needs carbs as fuel but if we consume a
17:52
really carb heavy diet this can make us
17:54
feel quite heavy and lethargic
17:57
but if we cut carbs out we're not
17:59
actually fueling the brain adequately so
18:01
we need a bit of a balance there
18:03
protein however is what our muscles need
18:05
to grow and recover but the body can
18:07
only process between around 25 to 35
18:10
grams every few hours so any more than
18:13
that is probably just a bit of waste of
18:15
money but it also gets sorted fat after
18:18
that protein's been been processed or
18:20
the excess gets stored as fat
18:23
uh and that's the same for fats and
18:26
carbs and proteins that gets stored as
18:28
fats we want a good balance between all
18:30
three of them and provide ourselves with
18:31
the nutrients to function effectively
18:34
so just touching off that we have some
18:37
subcutaneous fat and this is the fat
18:40
that's how just below the skin that's
18:41
what most people see I guess whereas
18:44
visceral fat is the type of fat that
18:46
surrounds our organs
18:48
um those organs need some fat to protect
18:52
itself or look after itself so it's what
18:54
like a cat has under their belly
18:56
um but it's also the type of fat that
18:58
can be really dangerous to our health
19:00
and this can lead to different types of
19:03
diseases such as kidney and liver
19:06
disease so if you've ever had a body
19:08
scan done or you're looking at getting
19:10
one done what you're trying to do is
19:13
minimize your visceral fat especially
19:15
but your fat in general so the yeah
19:19
we're trying to bring that down
19:21
at the end of the day today if we're
19:24
trying to lose or gain weight that's
19:26
calories inverse calories out so if you
19:28
want to lose weight you should be
19:30
burning more calories than you're
19:32
consuming but we want to try and do this
19:34
in a safe way by small decreases in our
19:37
food consumption when trying to move the
19:40
body more that's that meat ore to eat
19:42
and being mindful that we're getting a
19:44
good balance of nutritious foods that
19:46
help fuel our body and our brain
19:49
if you want to gain weight so and muscle
19:52
sense to try and improve your muscle
19:54
size then you need to potentially look
19:56
at increasing your protein intake and
19:58
your overall food intake to supplement
20:00
the amount of exercise that you might be
20:02
doing and you also need to pair that
20:04
with training your changing your
20:06
training schedule and your training plan
20:08
so if you're doing a lot of High Reps
20:10
and things like that you need to think
20:12
about changing that plan up and also
20:15
increasing your protein intake to help
20:17
that muscle recover
20:18
again it's a bit of a rabbit hole but
20:21
you can actually eat more and still lose
20:24
weight or fat but it's important that
20:26
you look at the types of food that
20:27
you're consuming so as I said at the
20:30
start of this one
20:32
if you want more advice on it I'd
20:33
recommend going to a accredited
20:35
dietitian
20:39
alrighty so we're nearly there thank you
20:41
for your patience so far and the last
20:44
slide here is around cardiovascular
20:46
health and this is pretty much
20:48
everything we have covered so far and it
20:50
affects our cardiovascular health and
20:52
that's things such as our diet and
20:54
weights our level of physical activity
20:57
we haven't touched on it but the
20:59
consumption of drugs alcohol and smoking
21:02
and stress which can also increase our
21:05
blood pressure and have a bigger fit on
21:07
our heart
21:08
so the same rules apply uh we're we're
21:11
trying to aim to exercise regularly it
21:13
doesn't have to be intense
21:15
as we get older our body starts to slow
21:18
down and our joints start to wear a bit
21:20
due to the impact over all those years
21:23
so you do things like find a hobby that
21:25
you enjoy enjoy try to keep your body
21:27
moving focus a little bit more on
21:30
stretching your mobility and have good
21:32
decent warm-ups that prepare the muscles
21:34
for your exercise
21:35
but still look to try and get their
21:37
heart rate up through a regular exercise
21:38
so the heart is a muscle and we still
21:42
want to exercise that muscle the moment
21:44
that we stop being active is the moment
21:46
that we start to slow down
21:49
try and manage your food quality and the
21:52
amount that you can take
21:54
limit the amount of alcohol you're
21:56
consuming that's always on the TV these
21:58
days and some of you may be partaking in
22:01
dried your life so
22:03
see if you can try and extend that out
22:05
further or if you're going to start
22:08
drinking afterwards see if you can limit
22:10
how much you go back to afterwards so
22:12
try and take the alcohol consumption
22:14
back and being in the military
22:16
we shouldn't be consuming any drugs very
22:20
nice
22:22
um
22:22
what else uh having a net after work and
22:25
switching the brain off so yeah really
22:27
take that time out just to reset and
22:30
rest and most importantly start now
22:33
before too much damage is done you might
22:36
feel okay now but just like our habits
22:38
it's the accumulative toll on the body
22:40
that does that does the damage later in
22:42
life just start making some changes now
22:44
that work for you and your lifestyle
22:48
so just to summarize the points that
22:50
we've covered up today
22:52
um sleep is important for our health and
22:55
our Muscle Recovery we're trying to move
22:57
the body more through regular exercise
22:59
but also through that unplanned exercise
23:01
and that's more moving more around the
23:03
home network
23:05
we need to be mindful of what we consume
23:07
but diet diet and exercise work together
23:09
and are key to our overall health
23:12
try and create habits that work for you
23:14
and your lifestyle and just remember
23:17
that it's a process and that there are
23:19
Avenues out there for help like
23:21
dietitians like the ptis in the military
23:24
and other subject experts basically
23:30
so these are some of my references the
23:32
national state Foundation National Heart
23:34
and Lung Blood Institute
23:37
Institute of Health Conrad go to your
23:39
nutrition he does a lot of work with the
23:41
Crusaders and provides a lot of Arts as
23:43
if you talk to them I went through my
23:46
old PDI course textbooks and last night
23:49
on Stephen sharp they actually had
23:51
exercise in New Zealand talking about
23:52
sleep as well so there's lots of
23:55
information out there so if you need
23:56
help just uh just look for it
24:05
it's nice
24:06
does anyone have any questions
24:12
like I said I'll Stick Around for five
24:14
minutes or so afterwards just in case
24:16
someone wants to ask one privately
24:17
otherwise you're welcome to talk to USB
24:20
and you'll welcome to send me an email
24:24
and things like that
24:26
[Music]
24:29
so just got a question here so I have a
24:32
high risking heart rate 70 90 beats per
24:34
minute my active heart rate is
24:36
approximately 120 to 160 which can
24:39
sometimes lead to me feeling nauseous
24:41
when exercising
24:43
what exercise can I do to improve my
24:46
heart health
24:47
great question
24:49
uh so
24:53
you can still get your heart rate up if
24:55
you're feeling nauseous maybe just bring
24:57
that intensity back a little bit
25:00
um
25:00
if you're fine especially your wrestling
25:02
heart rate's getting up quite High you
25:03
could potentially um just speak to the
25:05
doctor and uh ask why you might have
25:09
Brady or tachycardia whatever the higher
25:12
one is so you might just have a
25:13
naturally normal higher heart rate
25:15
and 120 to 160 is quite normal when
25:18
exercising so around 1 21 40 is when we
25:22
should still be able to talk whilst
25:25
exercising and then after that it's when
25:27
it's starting to get quite intense so
25:30
um you can still move still do weights
25:33
still do circuits
25:35
um just be mindful that if you are
25:36
getting quite short of breath and the
25:39
Heart rate's getting quite high and
25:40
you're feeling quite sick then just try
25:42
and pull it back a little bit as well
25:45
hopefully that answered your question so
25:48
the next one is would you advertise the
25:50
two sessions on sleep and exercise today
25:53
and tomorrow noon
25:57
so I'm not too sure what you mean by
26:00
that question
26:02
uh yes I can answer that one so we've
26:04
got later today at 12 o'clock we've got
26:07
a in-person online seminar out here in
26:10
mesonians of trentham um this
26:12
afternoon's one will be on sleep and
26:16
tomorrow's one at noon will be on
26:17
exercise but those are both in person
26:19
and you can also Tune In by the link
26:21
here as well
26:24
cool thank you
26:29
yeah I've got another question from me
26:30
actually so going back to hydration what
26:33
would you say are the best rehydrating
26:34
strategies and uh are there any myths
26:36
around that so for example is it best to
26:39
just start chugging water after exercise
26:41
or is it better to sip it slowly
26:43
throughout the day and also is it
26:44
important what you're drinking so I
26:46
think some of us have been told on
26:48
courses to add salt and sugar to your
26:50
water or juice if you need to rehydrate
26:52
is there any truth to that statement
26:54
yeah so ideally we want to be sipping
26:57
water throughout the day
26:59
um if you're already feeling thirsty
27:01
then that's an indication that you might
27:03
already be a little bit dehydrated so
27:04
you're trying to get back on top of that
27:06
you just want to drink to quench that
27:08
first so no you know if you're feeling
27:10
this you don't want to go scaling a
27:11
leader and just slip away until you
27:14
start that there's this queen
27:16
first is quenched if that makes sense so
27:19
we're trying to get back on top of it
27:21
early and it should be at the point
27:23
where when we do like an hour workout or
27:26
whatever we don't actually need water
27:28
during that time it's just more rest
27:30
time basically
27:32
um but we just do it just to make sure
27:33
that we're staying on top of it so if we
27:35
can sit water regularly throughout the
27:37
day and stay on top of it then you don't
27:39
need to be taking massive goals
27:41
especially if you're doing something
27:42
quite intense that's often when people
27:44
can feel quite nauseous or feel quite
27:46
sick because they've just got too much
27:48
water in the belly whilst they're moving
27:49
around
27:51
um there are some truths to the myth I
27:54
guess so it kind of goes back to that if
27:57
you've got a high sweat rate
27:59
um
28:00
and you can do this by you can weigh
28:02
yourself before you do exercising weigh
28:04
yourself after and try and replenish
28:05
that way
28:07
um but yeah you can add a little bit of
28:09
salt and sugar to your water if you wish
28:12
um electrolytes are really good for this
28:14
but we don't want to be having a whole
28:16
bottle of Powerade straight after
28:18
because that's that's a lot of
28:20
sugar for the body to process basically
28:23
so
28:24
if you've got a high sweat rate have
28:25
some electrolytes to try and help
28:27
our replenish what's lost but then we
28:30
kind of throughout the day you can have
28:32
your juices and your copies and things
28:34
but we just want to have a nice balance
28:35
between water as well
28:40
awesome thanks for that
28:49
any other questions from anyone else
29:04
nice so as I said feel free to send me
29:06
an email or get in touch if you do have
29:08
any other questions that you don't feel
29:09
comfortable asking on here otherwise go
29:12
and see your local gymnasiums and they
29:13
should be able to help you out as well
29:15
so I believe this was recorded as well
29:18
so if you want to go back and listen to
29:20
it or watch it again later on then
29:22
you're welcome to do so try and draw
29:24
some more information out as well
alrighty I will get stuck into good
0:05
morning team thank you very much for
0:06
joining me for today's webinar
0:10
um it's great to see so many people have
0:11
registered uh we had uh last time I hit
0:14
at least 50 people going to be in
0:15
attendance today so that's really good
0:17
number to start the week my name is
0:19
couple Ollie Baker I'm a PTI from the
0:22
Air Force Base in a sunny Auckland today
0:24
surprisingly and today's presentation is
0:27
based around tips for a healthy
0:29
lifestyle weight management
0:31
cardiovascular health and general
0:33
well-being
0:35
and the awesome really the rabbit holes
0:37
that we could end up today or end up
0:40
going into today and it can get a little
0:42
bit factual at times as well so
0:46
um I've done my best to try and make
0:47
this as simple and as relevant as
0:49
possible but if you have any questions
0:52
Chuck them in their q a tab and then
0:55
I'll go through them at the end I'll
0:57
also hang around for another five
0:58
minutes or so after that if anyone wants
1:00
to ask anything specific away from
1:02
everyone else
1:04
um there are a couple of other
1:06
presentations happening this week that
1:09
cover some of the topics that I'm
1:10
talking about today
1:12
um so I'm not going to dive too much
1:13
into those and just so that they can
1:15
give the detail with a little bit more
1:17
knowledge than what I'll be providing
1:21
because I said today I'll be talking
1:24
about healthy lifestyle habits weight
1:26
management cardiovascular health and
1:28
then at the end going through some
1:30
questions
1:32
so I just took my video off so I start
1:34
looking at myself and um you know I can
1:37
talk to the slides a little bit easier
1:41
so to start us off if we want to create
1:44
a healthy lifestyle we need to create
1:46
some habits that will assist us in
1:48
living that life on average it can take
1:51
anywhere from 30 to 90 days for a new
1:54
habit to become part of our daily lives
1:57
some Studies have even shown people
1:59
being able to pick things up as
2:01
routinely as 18 days others as much as a
2:04
year
2:05
so it's important that whatever it is
2:07
that you're trying to instill that you
2:09
set realistic goals and expectations
2:11
that suit yourself and that you be
2:13
patient with yourself and with the
2:14
process as well
2:17
it's also not an All or Nothing process
2:19
there's no point beating yourself up for
2:22
having a meal that you shouldn't have or
2:25
for missing a workout and things like
2:26
that and it's all about the accumulation
2:29
over time
2:31
um and getting back on track as quickly
2:32
as you can to make it part of your
2:34
routine if you keep having lapses or
2:37
days where you're not sticking to your
2:38
goals that's where it's going to extend
2:40
that time out for that for that habit to
2:42
fall
2:43
I also think it's a really good idea to
2:46
stop and reflect on how you're going
2:48
think about why you might have just
2:50
missed going for that run or why you had
2:52
to get that easily bought meal from the
2:54
bakery or takeaways and you can also
2:57
reflect on why it is working and how you
2:59
can make it even better than what you're
3:00
currently doing
3:02
if it's because you didn't allocate
3:04
enough time the day before or in the
3:05
morning to prepare and allow yourself to
3:08
take that time out that you need then
3:10
try and develop strategies that can help
3:12
you out next time so a couple of
3:14
examples you can make your lunch the
3:17
night before so you can exercise in the
3:19
morning or you can set yourself targets
3:21
and time frames that work so that you
3:23
can step away and put that time into
3:25
your training
3:26
the key thing is to try and find some
3:28
balance in your day you're more likely
3:30
to be more productive at work by having
3:33
a break and getting some exercise in
3:34
then sitting in front of the computer
3:36
and trying to grind through it so that
3:38
last little point there to get to day
3:40
500 you need to start with day one once
3:42
you get through day one you need to get
3:44
through day two
3:47
uh so the next part that I'm going to
3:49
talk about is regarding the importance
3:51
of sleep however Captain davidger is
3:54
providing a presentation on sleep
3:56
hygiene tomorrow so this is one of those
3:58
areas that I'm not diving into too much
4:02
according to studies done by the
4:04
national sleep foundation for adults
4:07
between the ages of 18 to 64.
4:10
seven to nine hours sleep per night is
4:13
optimal for brain function and physical
4:15
performance and for ages between 18 to
4:18
25 you shouldn't really be shouldn't
4:21
really be trying to sleep for more than
4:23
11 hours and for 26 to 64 year olds no
4:27
more than 10 hours per night that can
4:30
cause oversleeping and that leads to
4:32
being a bit lethargic sluggish and it
4:34
can also affect something called our
4:36
circadian rhythm which is our Natural
4:38
Body clock and you start to miss meals
4:40
and you just get a little bit out of
4:42
whack the more you sleep
4:43
anything less than six hours is where we
4:46
start to become sleep deficient
4:49
so sleep deficiency can lead to Greater
4:52
Health complications that's things like
4:55
heart and kidney disease high blood
4:58
pressure diabetes and obesity and this
5:02
is due to the body and brain not getting
5:04
the rest that it needs to try and
5:05
replenish yourself
5:07
foreign
5:10
having said that just because you have
5:12
one bad sleep or a long week with a lack
5:14
of sleep especially if you have young
5:16
children that doesn't mean that you're
5:18
now going to get one of those things
5:20
that I just mentioned but it's important
5:22
that way you can you get back to those
5:23
optimal sleeping hours again that's that
5:25
accumulation scenario
5:28
um so how is this relevant to us
5:30
especially being in the military so our
5:33
risks to injury increases when our rest
5:36
or sleep has decreased a lot of things
5:38
going and go on in the body when we rest
5:41
and Muscle Recovery is a big one of
5:43
those it's where the body repairs a lot
5:45
of the muscle and tissue damage
5:47
especially after we exercise
5:50
um if we're fatigued due to a lack of
5:52
sleep the brain and its neural Pathways
5:55
aren't quite firing as they should and
5:56
without that tissue repair that's where
5:59
that injury can occur
6:01
however and proof sleep can help
6:04
accelerate Muscle Recovery as our body
6:07
is resting and it has that time to
6:08
repair the tissue damage
6:10
and the All Blacks actually Implement a
6:13
sleep or nap routine throughout their
6:15
training days and they get prescribed a
6:17
20 to 40 minute rest in the afternoons
6:20
and that so they have a chance to switch
6:22
off rest and let and allow their body to
6:24
recover
6:26
however being realistic especially if
6:29
you have kids at home
6:31
um and you're probably not going to be
6:33
able to shoot away and have a 20 to 40
6:34
minute nap at work
6:36
um so it's important that you get the
6:38
optimal sleep each night and if you have
6:39
an opportunity try and break away and
6:41
have a nap if you can
6:43
and as I said Captain David is doing a
6:46
webinar on sleep hygiene tomorrow as
6:49
well
6:52
so active recovery is super important so
6:55
often when we are sore especially the
6:57
day after exercise it's quite tempting
6:59
to have a rest day and wait until that
7:01
soreness goes away but if we can get the
7:03
body moving whether it's going for a
7:05
walk or maybe even a light jog a bike
7:08
ride stretching or Mobility exercises
7:11
these will help to mobilize our joints
7:13
stretch those tight muscles out and
7:15
promote blood flow around the body
7:18
this next one this is where it gets into
7:21
that rabbit hole scenario and I'll try
7:23
and keep it relatively simple but our
7:27
heart acts as a two-way system so
7:29
oxygenated blood is pumped out of the
7:31
heart and around the body whether that's
7:33
to the muscles our organs and the Brain
7:36
deoxygenated blood then comes back to
7:39
the heart and that's because the muscles
7:42
and other organs in the body use oxygen
7:45
cells and everything else that's good in
7:46
the blood to function so that's why
7:48
after an intense hit session or
7:50
potentially a sports game or whatever we
7:54
can sometimes feel quite sick because
7:55
lactic acid has built up in the body and
7:58
it needs oxygen to turn that into
7:59
pyruvic acid but if we stop moving the
8:03
heart rate begins to slow down and it's
8:05
not flushing neglected out because the
8:07
oxygens are not getting getting through
8:09
as quickly as possible
8:12
when we move our body through active
8:14
recovery and our heart rate increases
8:16
we're promoting that blood flow which
8:18
means it's flushing out all of those
8:19
toxins
8:21
and it helps the body recover
8:22
immediately after exercise so once you
8:24
finish your workout you might just walk
8:26
up and down just keep that body moving
8:28
or this next day as well and next by
8:31
doing things like mobility and
8:33
stretching and walking
8:35
everyone's favorite hydration
8:38
without exercise our body needs around
8:40
two to three liters of water per day or
8:43
fluid per day if we are exercising then
8:45
we should be consuming more to try and
8:47
make up for whether whatever is lost
8:49
through sweat so if you're someone that
8:52
has quite a high sweat rate you can
8:55
notice that if you're wearing a hat and
8:56
you find like that white sweat on that
8:59
on the cap that means that you've lost
9:01
quite a bit of potassium or salt so
9:03
you're trying to get some salt back into
9:04
afterwards and you can do that with
9:05
electrolytes and things like that
9:08
so a one percent decrease in our
9:11
hydration can lead to a seven percent
9:13
decrease in performance and that can be
9:15
cognitive or physical function
9:17
so hydration doesn't necessarily need to
9:20
be three liters of water either you
9:22
could have a coffee or tea in the
9:24
morning due to a minor mess at the lunch
9:26
time any fluid that you have can count
9:29
towards our daily fluid consumption but
9:31
we want to try and make the bulk of
9:33
their fluid consumption water where we
9:34
can
9:35
quite often we can also feel hungry and
9:38
tend to want to fill that Gap
9:40
well with food but it could actually
9:42
feed the dehydration or a lack fluid
9:45
that is making us feel hungry so to try
9:48
and have some water first if you're a
9:50
bit picketish that might cure that
9:52
hunger feeling and if you're still
9:54
hungry after that then try and eat
9:56
something or maybe consider it whatever
9:58
it is you've eaten that day
10:00
such as trying to get a little bit more
10:02
protein because that might make you feel
10:04
a bit Fuller for longer so this kind of
10:06
going down a different path
10:08
try and hydrate first who's still hungry
10:10
then eat after that
10:13
lastly we want to try and enjoy the
10:15
exercise that we're conducting if we
10:17
enjoy it we're more likely to continue
10:18
doing it so if you don't enjoy it but
10:21
you have to do it or whatever specific
10:23
reason then try and find reasons to give
10:26
you that why behind it and get that
10:28
buy-in to stick with it never know over
10:31
time if it becomes part of your routine
10:33
then the enjoyment might come later on
10:35
so to relate all of those points back to
10:39
our daily habits and a healthy lifestyle
10:42
set yourself targets or goals each day
10:44
you can do this by writing on your drink
10:46
bottle to drink a certain amount of
10:49
water by a certain time of the day or
10:51
you can set reminders on your phone have
10:53
a drink of water and get up and walk
10:55
around the office with a quick stretch
10:56
for five minutes just try and move the
10:59
body and look to get a good amount of
11:01
rest each night
11:03
absolutely for those that are joining in
11:05
a little bit later if you want to check
11:07
any questions in the Q a then please
11:09
feel free to do so and then I'll try and
11:11
ask them as best I can at the end
11:15
alrighty so probably moving on to what
11:18
most of you are interested in and it's
11:20
that never ending battle and weight
11:21
management and again this is another
11:24
rabbit hole that we can go into
11:26
uh so this graph here
11:29
um it's our it represents our total
11:32
daily energy expenditure it's a bit of a
11:34
mouthful but the top three percentages
11:37
uh Klaus there's non-resting energy
11:40
expenditure and the big one at the
11:42
bottom is our resting energy expenditure
11:45
so those are that's indicated by those
11:47
acronyms on the right hand side and
11:49
hopefully this will make it a little bit
11:50
more sense in a moment
11:53
so if we were to record all of our daily
11:56
energy as a percentage this is how it's
11:59
used throughout the day and this can
12:02
vary depending on your current Fitness
12:03
level the type of food that you eat and
12:06
how much the type of exercise you're
12:08
conducting and how often how active you
12:11
are throughout the day there's a ton of
12:14
different things that go into this but
12:16
it's important to be aware of it but not
12:18
live by to the percentage
12:23
so the top percentage e80 or heat that
12:27
stands for exercise activity
12:29
thermogenesis
12:31
so basically this represents the planned
12:34
exercise that we do in a day such as
12:36
going for a run or going to the gym or a
12:38
bike ride Etc
12:39
so as you can see despite what everyone
12:42
thinks this makes up only five to ten
12:45
percent of our daily energy use
12:48
and this can obviously fluctuate if
12:50
you're really active or you might be an
12:52
endurance athlete and do a half marathon
12:54
uh before work in the morning like some
12:57
people I know it's quite sick
13:00
but regardless it's the smallest amount
13:02
of our daily energy expenditure so if
13:04
you're someone that has a chocolate bar
13:06
or a takeaway meal and you think you can
13:08
go to the gym and burn off all of those
13:10
calories that you just consume
13:12
yes it might help but it doesn't
13:15
actually contribute a lot to burning our
13:17
calories throughout the day as I said it
13:20
only takes up about five to ten percent
13:23
uh just below that is TEF or the thermic
13:27
effect of food and this is the amount of
13:30
energy our body uses to digest absorb
13:33
and metabolize the food that we consume
13:35
so that's a bit of a mind trick we're
13:37
actually using more energy to process
13:39
the food we eat than we are if we're
13:41
trying to work that food off in the gym
13:44
so that's where I'm saying don't get too
13:46
hung up on the percentages but
13:49
your sites have shown that we're
13:51
actually using more energy to burn that
13:52
food off then by trying to work it off
13:56
uh the next one meet in eat and that
13:59
stands for non-exercise activity
14:02
thermogenesis I'll touch on this one a
14:05
bit a bit more shortly but this takes up
14:08
around 15 of our daily energy
14:10
expenditure
14:12
and then lastly is our BMR or basal
14:15
metabolic rate otherwise known as
14:18
resting metabolic rates
14:20
so this number is the amount of calories
14:22
that we burn or energy that we use in
14:25
our body just to perform basic
14:27
life-sustaining function so just to get
14:30
through the day whether we are awake or
14:32
asleep at night
14:34
has 70 of our energy is used just to
14:37
keep our bodies functioning so it's a
14:39
big chunk of our energy usage and a lot
14:41
of that is at night time as well whilst
14:43
we're sleeping because it's keeping our
14:44
body alive essentially
14:46
uh so on average if we look at it from a
14:49
calories perspective females generally
14:52
need to consume between 1400 and 1600
14:55
calories a day just to meet our basal
14:58
metabolic needs
15:00
males uh need to consume around between
15:04
1600 and 1800 calories so that's only an
15:08
average you could be more or less
15:09
depending on your body type and
15:10
depending on your level of activity but
15:13
all of these diets where people are
15:14
considering less than 2 000 calories Etc
15:17
they're actually close to not meeting
15:19
their caloric demands and
15:22
um and they're not meeting the needs
15:23
that the body needs to function
15:25
effectively so that's why over time
15:27
those people tend to the energy levels
15:29
drop low or their muscle size depletes
15:31
so we want to be eating enough calories
15:34
to at least sustain basic living
15:36
functions and then eat on top of that to
15:38
to manage everything else
15:43
so just going back to that neat or
15:45
non-exercise activity thermogenesis
15:48
sorry if you can hear that aircraft in
15:50
the background
15:51
this is the energy that ex this is the
15:54
energy expended that doesn't include
15:57
sleep eating or plant exercise
16:00
so examples of neat are working around
16:03
work home or the supermarket typing away
16:06
on your computer
16:08
doing chores at home or in the garden or
16:12
fidgeting such as bouncing your knee
16:13
whilst you're sitting at your desk so
16:15
basically any movement throughout the
16:17
day that we don't consider exercise but
16:19
it's still using energy and this is a
16:22
huge component of of our weight
16:24
management and we can just make our
16:27
sales make ourselves a little bit more
16:29
active throughout the day even just by
16:31
getting up and walking around every hour
16:33
by having a stand-up desk instead of
16:36
sitting or walking to the mess instead
16:38
of driving this all adds up to burning
16:41
those calories throughout the day with
16:42
very little effort
16:44
and thus past regular plant exercise and
16:47
being mindful of what we eat and how
16:49
much AIDS and our weight management
16:52
so hopefully I haven't lost too many of
16:55
you with the information there but just
16:58
a couple of other points on Weight
17:00
Management and another little side note
17:03
on not an accredited dietitian so I can
17:06
only get General points in this if you
17:07
want real nutrition advice
17:09
um go see an accredited dietitian
17:12
but as a rule of thumb
17:15
um it's recommended that if we if we're
17:17
changing our calorie intake we should
17:19
only be in increasing or decreasing our
17:22
total by 10 at a time and that might be
17:25
over a week or a month but over a period
17:27
of time to allow our body to adapt
17:29
without a massive shock to the system so
17:31
if you suddenly go on to a diet for
17:34
either we only want to be changing it by
17:36
10 at a time instead of this massive
17:38
crash
17:40
uh the type of food that we consume can
17:43
affect our energy levels and the type of
17:46
fat that we hold as well so our brain
17:48
needs carbs as fuel but if we consume a
17:52
really carb heavy diet this can make us
17:54
feel quite heavy and lethargic
17:57
but if we cut carbs out we're not
17:59
actually fueling the brain adequately so
18:01
we need a bit of a balance there
18:03
protein however is what our muscles need
18:05
to grow and recover but the body can
18:07
only process between around 25 to 35
18:10
grams every few hours so any more than
18:13
that is probably just a bit of waste of
18:15
money but it also gets sorted fat after
18:18
that protein's been been processed or
18:20
the excess gets stored as fat
18:23
uh and that's the same for fats and
18:26
carbs and proteins that gets stored as
18:28
fats we want a good balance between all
18:30
three of them and provide ourselves with
18:31
the nutrients to function effectively
18:34
so just touching off that we have some
18:37
subcutaneous fat and this is the fat
18:40
that's how just below the skin that's
18:41
what most people see I guess whereas
18:44
visceral fat is the type of fat that
18:46
surrounds our organs
18:48
um those organs need some fat to protect
18:52
itself or look after itself so it's what
18:54
like a cat has under their belly
18:56
um but it's also the type of fat that
18:58
can be really dangerous to our health
19:00
and this can lead to different types of
19:03
diseases such as kidney and liver
19:06
disease so if you've ever had a body
19:08
scan done or you're looking at getting
19:10
one done what you're trying to do is
19:13
minimize your visceral fat especially
19:15
but your fat in general so the yeah
19:19
we're trying to bring that down
19:21
at the end of the day today if we're
19:24
trying to lose or gain weight that's
19:26
calories inverse calories out so if you
19:28
want to lose weight you should be
19:30
burning more calories than you're
19:32
consuming but we want to try and do this
19:34
in a safe way by small decreases in our
19:37
food consumption when trying to move the
19:40
body more that's that meat ore to eat
19:42
and being mindful that we're getting a
19:44
good balance of nutritious foods that
19:46
help fuel our body and our brain
19:49
if you want to gain weight so and muscle
19:52
sense to try and improve your muscle
19:54
size then you need to potentially look
19:56
at increasing your protein intake and
19:58
your overall food intake to supplement
20:00
the amount of exercise that you might be
20:02
doing and you also need to pair that
20:04
with training your changing your
20:06
training schedule and your training plan
20:08
so if you're doing a lot of High Reps
20:10
and things like that you need to think
20:12
about changing that plan up and also
20:15
increasing your protein intake to help
20:17
that muscle recover
20:18
again it's a bit of a rabbit hole but
20:21
you can actually eat more and still lose
20:24
weight or fat but it's important that
20:26
you look at the types of food that
20:27
you're consuming so as I said at the
20:30
start of this one
20:32
if you want more advice on it I'd
20:33
recommend going to a accredited
20:35
dietitian
20:39
alrighty so we're nearly there thank you
20:41
for your patience so far and the last
20:44
slide here is around cardiovascular
20:46
health and this is pretty much
20:48
everything we have covered so far and it
20:50
affects our cardiovascular health and
20:52
that's things such as our diet and
20:54
weights our level of physical activity
20:57
we haven't touched on it but the
20:59
consumption of drugs alcohol and smoking
21:02
and stress which can also increase our
21:05
blood pressure and have a bigger fit on
21:07
our heart
21:08
so the same rules apply uh we're we're
21:11
trying to aim to exercise regularly it
21:13
doesn't have to be intense
21:15
as we get older our body starts to slow
21:18
down and our joints start to wear a bit
21:20
due to the impact over all those years
21:23
so you do things like find a hobby that
21:25
you enjoy enjoy try to keep your body
21:27
moving focus a little bit more on
21:30
stretching your mobility and have good
21:32
decent warm-ups that prepare the muscles
21:34
for your exercise
21:35
but still look to try and get their
21:37
heart rate up through a regular exercise
21:38
so the heart is a muscle and we still
21:42
want to exercise that muscle the moment
21:44
that we stop being active is the moment
21:46
that we start to slow down
21:49
try and manage your food quality and the
21:52
amount that you can take
21:54
limit the amount of alcohol you're
21:56
consuming that's always on the TV these
21:58
days and some of you may be partaking in
22:01
dried your life so
22:03
see if you can try and extend that out
22:05
further or if you're going to start
22:08
drinking afterwards see if you can limit
22:10
how much you go back to afterwards so
22:12
try and take the alcohol consumption
22:14
back and being in the military
22:16
we shouldn't be consuming any drugs very
22:20
nice
22:22
um
22:22
what else uh having a net after work and
22:25
switching the brain off so yeah really
22:27
take that time out just to reset and
22:30
rest and most importantly start now
22:33
before too much damage is done you might
22:36
feel okay now but just like our habits
22:38
it's the accumulative toll on the body
22:40
that does that does the damage later in
22:42
life just start making some changes now
22:44
that work for you and your lifestyle
22:48
so just to summarize the points that
22:50
we've covered up today
22:52
um sleep is important for our health and
22:55
our Muscle Recovery we're trying to move
22:57
the body more through regular exercise
22:59
but also through that unplanned exercise
23:01
and that's more moving more around the
23:03
home network
23:05
we need to be mindful of what we consume
23:07
but diet diet and exercise work together
23:09
and are key to our overall health
23:12
try and create habits that work for you
23:14
and your lifestyle and just remember
23:17
that it's a process and that there are
23:19
Avenues out there for help like
23:21
dietitians like the ptis in the military
23:24
and other subject experts basically
23:30
so these are some of my references the
23:32
national state Foundation National Heart
23:34
and Lung Blood Institute
23:37
Institute of Health Conrad go to your
23:39
nutrition he does a lot of work with the
23:41
Crusaders and provides a lot of Arts as
23:43
if you talk to them I went through my
23:46
old PDI course textbooks and last night
23:49
on Stephen sharp they actually had
23:51
exercise in New Zealand talking about
23:52
sleep as well so there's lots of
23:55
information out there so if you need
23:56
help just uh just look for it
24:05
it's nice
24:06
does anyone have any questions
24:12
like I said I'll Stick Around for five
24:14
minutes or so afterwards just in case
24:16
someone wants to ask one privately
24:17
otherwise you're welcome to talk to USB
24:20
and you'll welcome to send me an email
24:24
and things like that
24:26
[Music]
24:29
so just got a question here so I have a
24:32
high risking heart rate 70 90 beats per
24:34
minute my active heart rate is
24:36
approximately 120 to 160 which can
24:39
sometimes lead to me feeling nauseous
24:41
when exercising
24:43
what exercise can I do to improve my
24:46
heart health
24:47
great question
24:49
uh so
24:53
you can still get your heart rate up if
24:55
you're feeling nauseous maybe just bring
24:57
that intensity back a little bit
25:00
um
25:00
if you're fine especially your wrestling
25:02
heart rate's getting up quite High you
25:03
could potentially um just speak to the
25:05
doctor and uh ask why you might have
25:09
Brady or tachycardia whatever the higher
25:12
one is so you might just have a
25:13
naturally normal higher heart rate
25:15
and 120 to 160 is quite normal when
25:18
exercising so around 1 21 40 is when we
25:22
should still be able to talk whilst
25:25
exercising and then after that it's when
25:27
it's starting to get quite intense so
25:30
um you can still move still do weights
25:33
still do circuits
25:35
um just be mindful that if you are
25:36
getting quite short of breath and the
25:39
Heart rate's getting quite high and
25:40
you're feeling quite sick then just try
25:42
and pull it back a little bit as well
25:45
hopefully that answered your question so
25:48
the next one is would you advertise the
25:50
two sessions on sleep and exercise today
25:53
and tomorrow noon
25:57
so I'm not too sure what you mean by
26:00
that question
26:02
uh yes I can answer that one so we've
26:04
got later today at 12 o'clock we've got
26:07
a in-person online seminar out here in
26:10
mesonians of trentham um this
26:12
afternoon's one will be on sleep and
26:16
tomorrow's one at noon will be on
26:17
exercise but those are both in person
26:19
and you can also Tune In by the link
26:21
here as well
26:24
cool thank you
26:29
yeah I've got another question from me
26:30
actually so going back to hydration what
26:33
would you say are the best rehydrating
26:34
strategies and uh are there any myths
26:36
around that so for example is it best to
26:39
just start chugging water after exercise
26:41
or is it better to sip it slowly
26:43
throughout the day and also is it
26:44
important what you're drinking so I
26:46
think some of us have been told on
26:48
courses to add salt and sugar to your
26:50
water or juice if you need to rehydrate
26:52
is there any truth to that statement
26:54
yeah so ideally we want to be sipping
26:57
water throughout the day
26:59
um if you're already feeling thirsty
27:01
then that's an indication that you might
27:03
already be a little bit dehydrated so
27:04
you're trying to get back on top of that
27:06
you just want to drink to quench that
27:08
first so no you know if you're feeling
27:10
this you don't want to go scaling a
27:11
leader and just slip away until you
27:14
start that there's this queen
27:16
first is quenched if that makes sense so
27:19
we're trying to get back on top of it
27:21
early and it should be at the point
27:23
where when we do like an hour workout or
27:26
whatever we don't actually need water
27:28
during that time it's just more rest
27:30
time basically
27:32
um but we just do it just to make sure
27:33
that we're staying on top of it so if we
27:35
can sit water regularly throughout the
27:37
day and stay on top of it then you don't
27:39
need to be taking massive goals
27:41
especially if you're doing something
27:42
quite intense that's often when people
27:44
can feel quite nauseous or feel quite
27:46
sick because they've just got too much
27:48
water in the belly whilst they're moving
27:49
around
27:51
um there are some truths to the myth I
27:54
guess so it kind of goes back to that if
27:57
you've got a high sweat rate
27:59
um
28:00
and you can do this by you can weigh
28:02
yourself before you do exercising weigh
28:04
yourself after and try and replenish
28:05
that way
28:07
um but yeah you can add a little bit of
28:09
salt and sugar to your water if you wish
28:12
um electrolytes are really good for this
28:14
but we don't want to be having a whole
28:16
bottle of Powerade straight after
28:18
because that's that's a lot of
28:20
sugar for the body to process basically
28:23
so
28:24
if you've got a high sweat rate have
28:25
some electrolytes to try and help
28:27
our replenish what's lost but then we
28:30
kind of throughout the day you can have
28:32
your juices and your copies and things
28:34
but we just want to have a nice balance
28:35
between water as well
28:40
awesome thanks for that
28:49
any other questions from anyone else
29:04
nice so as I said feel free to send me
29:06
an email or get in touch if you do have
29:08
any other questions that you don't feel
29:09
comfortable asking on here otherwise go
29:12
and see your local gymnasiums and they
29:13
should be able to help you out as well
29:15
so I believe this was recorded as well
29:18
so if you want to go back and listen to
29:20
it or watch it again later on then
29:22
you're welcome to do so try and draw
29:24
some more information out as well