♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- Bob, in our opinion of course.
- Humble opinion.
Today, we're gonna talk about the dominant exercise
for great health,
including weight loss, cardio, and back pain.
- It's gotta be one good exercise, Bob.
- That's right.
- And we've got it ravelled out in here
and we're show you- - We're gonna figure it out.
- Exactly. I'm excited about this one.
- All right, by the way if you're new to our channel
please take a second to subscribe to us.
We provide videos how to stay healthy, fit, pain free
and we upload every day.
Go to bobandbrad.com, go to the giveaway section
'cause we're always giving something away.
- That's right.
- Today, we're gonna make you wait a little bit.
- That's right.
'Til the end of the video,
we're gonna do a little demonstration.
- Yeah, 'cause it actually, it ties into this video.
- It does.
- So you can also find it on Facebook.
If you can't wait, it'll be pinned to the top of the page.
Twitter, Instagram, or TikTok
if you want a 60 second version of our program.
- And now we have podcasts also.
- Well, this is a podcast right now.
- That's right.
Yes, but also we do have some podcasts
with outstanding people interviewing.
High level, world renowned.
- Yes.
- So anyways, Bob, should we get on with the program?
- Yeah, let's go.
- Criteria.
What does it take to be the best, the dominant exercise?
Number one, it has to be something that the majority
of people can do.
- Right, would not be, if it's a dominant exercise,
if only 10% of the population can do it.
- Or just high level athletes or whatever.
We want it for the masses.
Number two, good compliance.
It has to be something that most people will be
willing to do.
It's not like, you know nobody wants to do crunches.
Laying down and doing abdominal work.
Most people don't.
So that would solve-
- Well some of the really high intensity workouts to.
- Yeah.
- Having trouble sticking with them.
- You get sore muscles.
- They do it for a while, and they'll do it
and they burn out on it.
- And number three, something low cost.
You don't have to go out and purchase a large piece
of equipment or something, you got an itchy hand?
- No, I'm shuffling the money.
Oh, for the video.
Like to your wife? No, I'm just kidding.
I'm gonna get in trouble here.
- Just give her the credit card.
- The next thing for this exercise.
There's seven benefits that really are important.
Number one should burn some calories.
We want some weight loss. Is it gonna be that?
Lower blood pressure.
It's gonna lower blood pressure,
which is wonderful, improved digestion.
It's a broad exercise. This is great.
It's gonna help joint and back pain.
Also good for osteoporosis, or osteo-p, that bone loss.
and improve your sleep.
And then just simply make you live long.
- I know you like seven Brad,
but I'm gonna add a number eight.
- Oh, the bonus. What's number eight?
- Number eight is it's gonna help your mental health
without a doubt, I mean.
- Yeah, you're right.
You're right.
- Exercise in general helps mental health.
- But there's been studies on this particular exercise.
- Especially when done in a certain way.
- Exactly. So everyone's wondering what is the exercise?
The answer is so simple.
Many people have already guessed, I'm sure.
It's simply walking, right?
Get out and walk.
It's one of those things that is just,
as a matter of fact, Dr. Steven Blair,
he's done a lot of research on exercise
for general population back in the eighties and nineties.
And this was his go-to exercise.
We talked about back pain,
Stuart Miguel, leading back expert.
- What Stuart recommends Brad, is actually
if you're having back pain, he recommends getting
out four times a day with walking for like, you know
if you can only do five minutes, do five minutes.
But he said even up to 20 minutes, four times a day.
Probably the number one thing you can do for your back pain.
- And if you are doing it with back pain,
walking on the flat, right, it's gonna be much preferred
because it keeps that pelvis stable.
- In regards to mental health Brad,
they also we've seen this.
They had done studies
that it's so much better to walk out in nature.
- Yep. Yeah.
Get away from the hustle and bustle, you know
if that opportunity exists, some people may not have that.
But if you can jump in the car and, you know
take a 10 minute ride to get to the park, you know
that kind of thing.
- Well, it's on hour ride. (laughing)
- Well, it depends. - Defeats the purpose.
- Duration, well, how long should I walk?
People are gonna want it all.
20 to 30 minutes is typically recommended.
And then five to seven days a week.
You know, if you're just starting out
and you have not walked much, start out five minute walks
maybe 10 minutes and then do it every other day.
So your body... - If you're really not fit,
go to the end of the driveway and back.
I mean, just a couple of times a day.
- Absolutely.
- Start off in a manageable bite.
- You know, I was just listening
to Sarah Meeks and she was talking,
if you've been in bed, let's say you've, you know
maybe had COVID and you're bed-ridden for a week.
That just takes your whole cardiovascular system
down to an incredibly low level.
- Very fast. - Yep.
So you're gonna go out and walk, right?
- Short distances.
- Like you said, maybe to the mailbox and back.
- I got pneumonia when I was a sophomore in high school
and I was in track at the time.
And I find I came back mid season and it wasn't
until the end of the season that I started, finally
I stopped getting last in the mile because I was just,
it just took so much out of me.
- And that's a young person.
- If you're older, it's more, way worse.
We're not gonna, we do have this
the giveaway to talk about that.
We're getting to that place.
That relates to people that have problems
where you cannot walk,
maybe your knees are so arthritic that the pain
just doesn't allow you.
Whatever the problem is, there's an answer for that.
Oh, let's talk about anything else with back pain.
- With back pain.
So this was recommended by Dr. Jordan Miguel.
And I found this fascinating.
I tried it on some patients and my gosh, it worked.
And so he recommended it is
that you actually pick up your pace when you walk.
- Sure. But that sounds weird.
- Yeah, it does sound weird.
- Cause it seems like it might hurt your back more.
- It does, but you actually take less weight on a spine
if you are walking at a faster pace
than if you're a slow pace.
So I had a guy come in, he was just limping
like you wouldn't believe.
He looked like he was, you know
walking through a desert, a hot day.
And I said we're gonna try walking at a faster speed.
And he looked at me like I was crazy.
- I'm sure.
- By the end of the session
he was walking around and he looked like normal.
Like he was- - Was he smiling?
- He was smiling.
He, you know, I was the Messiah after that.
(laughing)
I mean, I knew everything.
- It is fun to be a therapist when that happens.
- Yep. Once in a while it happens.
- I do want to mention, you know
if you've been walking for a while, you're up
to your 20, 30 minutes and you're starting to get bored
and you need something to break it up,
and do some interval walking
or actually kind of a modified HIIT,
high intensity interval training.
So you can do this very easily.
Walk for one minute or pick a distance out.
Maybe you're having, if you're walking in a city
you could go one block where you walk very quickly
and briskly,
and then the next block take your time, slow down.
So you go fast and then slow and then fast.
And you can break that up.
In you know, two minutes, one minute.
- Whatever interval you wanna go with.
- You know with these cell phones,
you can actually put a little beeper timer there.
So it beeps after one minute.
And then it beeps again.
And you know, if you're that kind of person.
- Which you are. (chuckling)
- Well sometimes I swear at the phone.
Cause it doesn't do what I want.
And then I have issues.
- This is a great thing
because you can actually get your heart rate up.
- That's where that cardio comes in.
You do not have to go out and run
to get cardiovascular benefits
but you do have to walk briskly.
- Yeah, you got to, even if it gets to the point
you still able to talk right.
Only one sentence, but that's getting your heart rate up.
High enough.
- That's one of the common tests I use with cardio rehab,
you know after a heart surgery.
- Brad we got to show the-
- Yeah, people are waiting.
They're sitting there, probably tuned out by now.
I don't know.
Well, there's a few people out there.
- Not gonna be able to see this on the podcast,
but we're doing is we're showing our giveaway,
which is an exercise device, The Fit Glide.
The thing about the Fit Glide is that it's very lightweight.
That's number one.
So anybody can, you know, I was just
I just bought one of those peddlers, Brad.
- For underneath the desk?
- 27 pounds, which is not real heavy.
But if you're elderly or you gotta move around a lot,
this weighs? - 5.1, 5.2, right in there.
Very light. Pounds, yeah, not tons.
- And the thing is, it's not, you're not peddling.
You're shuffling the feet back and forth so you
can fit under every desk without you bumping your knee.
- Yeah, because you've come around on this thing.
We just had a person give us an email,
complimenting the benefit.
And the other thing, Bob is with this
you can put it at an incline
so you emphasize the quadriceps and better yet,
now there isn't a lot of resistance on this,
but the great thing about it is you don't need a lot
because if you do this, and I'm in pretty good shape.
I run three miles, bike 20 miles, blah, blah, blah.
And I do this for a few minutes.
I'm starting to feel these muscles fatigue.
You know, I'm not gonna go on my desk
and work this for 20 minutes, probably five minutes.
And I'm gonna need a break.
- I'm gonna warn you though.
There is a little swishing sound and you can lubricate it.
What would, have we decided?
- Silicone works really good.
Just buy it at the hardware store,
and only a couple of drops is all it's needed
and you don't have to do that.
- Oh, it goes fine without it.
- Easy to clean.
We had one patient knees, he gotta have knee replacement.
So he's doing this and it's making this little sound
and it didn't bother him, but his wife was watching TV
and she said, do something about it.
So he did put a little lubrication on there
and everything was good to go.
But most people, it's not gonna be a problem.
- There you go.
That was the little secret we were holding on to.
This secret nugget.
- I'm sure everyone's glad they stayed for that baby.
- And remember we can fix it just about anything.
- Except for... - Broken hearts.
- That's right.
- But we'll help relationships.
Give us your relationship problems and we'll solve it.
- Well, we haven't really proved that we've helped any yet
but we think we are.
- Yeah. - In our minds, we're helping.
- Right. That's all it matters.
- Just go home and enjoy your life.
(chuckling) - Thanks.