– You don’t need to exercise. (dramatic music) All righty, I bring you some
rather interesting news. Now, this comes via Evolution of Dave, hopefully you can see the T-shirt rather than David Florence Recruitment. You don’t need to exercise and I realize that is a rather
clickbait-like statement and I’ll qualify that in a second. Now, this all comes from a
very recent study conducted by a good friend of mine,
Professor Emmanuel Stamatakis, of the University of Sydney. He’s professor in epidemiology and he conducted a study,
along with his colleagues, looking at physical activity and a change in our thinking around it and he’s coined the phrase HIIPA. High Intensity Incidental
Physical Activity. Now, why this is very interesting is that it’s intensifying
any physical activity that you will be doing
in the day normally. Now, actually a prime example of HIIPA is now going on beyond me. Come on, Winston. (whistling) Come on, let’s go. High Intensity Incidental
Physical Activity. So it’s looking at your day in a different fashion. If we look back at two things, number one, our ancestors and number two, the blue zones that are scattered around the world. Blue zones, I’m sure you know, are the zones in which there
are a higher proportion of those reaching 100 years plus. Now, both those groups of individuals, our ancestors and those in the blue zones have something in common and that is that they
were and are more agile, more physically active, more mobile than many
of those in the West. And that is because
they don’t see the world in our eyes. For much of us, it’s this crikey, I really need to go to the gym today. I must run a 10 K today
before I get to work. All those kind of ideas. What they do instead is just simply conduct their normal lives via physical activity. So especially for those in blue zones, many of those folk don’t drive, they walk to wherever they
need to get to or cycle and of course, our
ancestors were much more, as we know, much more active. Now, one of the things
in my YouTube channel, I message that I’ve been promoting, especially for those
that don’t like exercise, that you don’t have to
think in those ways. You can build movement
into your daily life throughout the day. You can crowbar it in without the need of
getting overwhelmed by kit and buying unnecessary
gear, going to the gym, figuring out when to do it in the day. And that’s what HIIPA is all about. And I know the world is
full of these acronyms but I’ve got a feeling
this one might start to go viral and all it means is you intensify the physical activity that
you’re either doing or not doing in the day. If you’re not doing it,
you build it in the day. So let’s say for example, you come out of the tube, you live in London, you
come out of the tube, rather than taking the escalator, go for the middle aisle. In other words, go for the steps. There’s enough steps there that if you walk up those swiftly, that is good exercise. And this is all you need to do. Short bursts of activity. If you look at our ancestors, they all pulled, pushed, lifted. That’s all they did and that’s all you need to do. You don’t need to exercise in the way that people see exercise nowadays. Just go through your life, go through your day either intensifying the physical activity that you normally do, in other words, speed
walk rather than walk or choosing the stairs, running up the stairs rather
than walking up the stairs or for those that don’t
do any physical activity at the moment, then figure out ways of doing it. So you’re to the shop, you know it’s only a mile away, so walk. You’re taking your child to school, walk there rather than drive. And if that means simply looking at the logistics of the day, it just means waking up
a little bit earlier, getting little Johnny
ready a little bit earlier and make that journey to school fun. So as I do with Larky my son, we run to school. Now, he doesn’t run all the way but it’s a wonderful little
bit of exercise for him and me and it’s a short burst of activity. This is all you need to do. The point here is that
I think there are a hell of a lot of blokes, in particular, who, especially in their 40s, start donning the Lycra. And they set themselves
these ridiculous targets, which on their own, if done properly, and with the right nutrition and a good healthy balance in their life, in other words, reduction of stress, less work hours, then actually yes, okay, setting your target on an IRONMAN is not a bad thing so long as you get a few sprint
triathlons done beforehand, move up to Olympic, take it slowly. There are so many more injuries now of folk that have set
themselves these targets and of course, their body’s not ready. We can all achieve these
targets, by the way. There’s nothing wrong with that but I think it’s how people go about it that’s causing the injuries. So I think, for many, it’s worth looking at is your
intention behind doing that. Are you doing that simply to get fit, a reason to get fit? Or are you doing it because it’s a label, it’s a badge? I’ve now done this, I’ve
got the tattoo, et cetera. So HIIPA therefore, really
is for anybody out there that has looked at exercise and thought crikey, that’s just not me. HIIPA is there for people whom want to lose weight, want to feel better in themselves but are overwhelmed by what
is usually the sports industry creating these needs and shoulds before you conduct exercise. So this is the message today. Go out, walk to work, choose the stairs, go and help the person that’s loading, I was about to say
loading the photocopier. (chuckling) Does that even happen nowadays? Whatever, go and help those that are lifting objects in the office. Do it, yes, partly out of altruism but do it actually for yourself. Yes, I’m helping that person there because it look like they
could do with some help but actually I’m doing it for myself too. That’s all you need to do. You no longer need to exercise. So I think I should just add
something to that as well following a long weekend of a silent retreat with yoga and Chi Kung and some blooming
great vegetarian food. And I’ll do another video
on this silent retreat and my experience on it. But I just need to add here, this is my opinion. It’s more based on assumption, thought and my own experience rather than any further
scientific research but this is my opinion. I think even if you have a good life that just incorporates yoga, that’s gonna do some
many wonderful things. There’s lots of different kind
of yoga practices out there, they’re all good,
they’re all good for you. But I think yeah, you’re gonna have a
supple, elasticated body from doing it. You’re gonna be good at the breathing, it’s gonna bring in some
meditative practice, so all of that is really
good but one thing, maybe two things that you’re missing, again, if we go back to those blue zones, and our ancestors who
pushed, pulled, lifted, then I think that’s where
you might be missing a couple of tricks and I think that is the key. So yeah, okay, building yoga but also add in mobility, also add in pull-ups. Also, as I mentioned earlier, go and help your fellow
colleague lift a few things once a day or whatever. Add those in to your daily practice, then you’ll be fine. Evolution of Dave signing off. Thank you for watching. I hope that’s helped, I hope it’s useful. (dramatic music)