so good morning everybody can you hear me at the back okay so before I get
me at the back okay so before I get
me at the back okay so before I get started I have a have a couple of
started I have a have a couple of
started I have a have a couple of questions for you the first question is
questions for you the first question is
questions for you the first question is in the past 24 hours how many of you
in the past 24 hours how many of you
in the past 24 hours how many of you have done this show of hands open so my
have done this show of hands open so my
have done this show of hands open so my next question is in the past 24 hours
next question is in the past 24 hours
next question is in the past 24 hours how many of you have done this or maybe
how many of you have done this or maybe
how many of you have done this or maybe this or this or this
this or this or this
this or this or this show of hands not bad quite quite a lot
show of hands not bad quite quite a lot
show of hands not bad quite quite a lot of people so over the next 15 minutes I
of people so over the next 15 minutes I
of people so over the next 15 minutes I hope I can convince you that exercise
hope I can convince you that exercise
hope I can convince you that exercise can truly transform your life and every
can truly transform your life and every
can truly transform your life and every day that you brush your teeth is a day
day that you brush your teeth is a day
day that you brush your teeth is a day you should also get in some exercise in
you should also get in some exercise in
you should also get in some exercise in your life so let me talk a little bit
your life so let me talk a little bit
your life so let me talk a little bit about the health scenario in our country
about the health scenario in our country
about the health scenario in our country today so India today especially urban
today so India today especially urban
today so India today especially urban India and big cities like ours is
India and big cities like ours is
India and big cities like ours is undergoing an epidemic of chronic
undergoing an epidemic of chronic
undergoing an epidemic of chronic diseases heart disease diabetes stroke
diseases heart disease diabetes stroke
diseases heart disease diabetes stroke cancer the leading cause of death and we
cancer the leading cause of death and we
cancer the leading cause of death and we have the dubious distinction of being
have the dubious distinction of being
have the dubious distinction of being both the heart disease and diabetes
both the heart disease and diabetes
both the heart disease and diabetes capital of the world
capital of the world
capital of the world what’s even more sad is that these
what’s even more sad is that these
what’s even more sad is that these diseases especially heart disease
diseases especially heart disease
diseases especially heart disease strikes us at a much younger age it’s
strikes us at a much younger age it’s
strikes us at a much younger age it’s not unusual in our hospitals to see
not unusual in our hospitals to see
not unusual in our hospitals to see somebody who’s 30 or 32 year old coming
somebody who’s 30 or 32 year old coming
somebody who’s 30 or 32 year old coming in with a heart attack which you don’t
in with a heart attack which you don’t
in with a heart attack which you don’t normally see at such a young agent or
normally see at such a young agent or
normally see at such a young agent or the societies anyway amidst all of this
the societies anyway amidst all of this
the societies anyway amidst all of this kind of gloom and doom there is good
kind of gloom and doom there is good
kind of gloom and doom there is good news as well research and scientists
news as well research and scientists
news as well research and scientists have seen over the past few decades that
have seen over the past few decades that
have seen over the past few decades that there is a medicine a natural medicine
there is a medicine a natural medicine
there is a medicine a natural medicine which can actually reduce the risk of
which can actually reduce the risk of
which can actually reduce the risk of heart disease of stroke of diabetes many
heart disease of stroke of diabetes many
heart disease of stroke of diabetes many forms of cancer by between 30 to 40 to
forms of cancer by between 30 to 40 to
forms of cancer by between 30 to 40 to 50 percent and it’s not very expensive
50 percent and it’s not very expensive
50 percent and it’s not very expensive in fact all it really does or all it
in fact all it really does or all it
in fact all it really does or all it costs you is this okay it’s a pair of
costs you is this okay it’s a pair of
costs you is this okay it’s a pair of shoes and the answer is exercised so all
shoes and the answer is exercised so all
shoes and the answer is exercised so all this data I just told you of exercise
this data I just told you of exercise
this data I just told you of exercise reducing heart disease by
reducing heart disease by
reducing heart disease by thirty percent and some forms of cancer
thirty percent and some forms of cancer
thirty percent and some forms of cancer and Stroke by thirty to forty percent is
and Stroke by thirty to forty percent is
and Stroke by thirty to forty percent is all actual data it’s not something that
all actual data it’s not something that
all actual data it’s not something that I decided to make up for the stock today
I decided to make up for the stock today
I decided to make up for the stock today so exercise indeed has all of these
so exercise indeed has all of these
so exercise indeed has all of these effects and you know what with the trend
effects and you know what with the trend
effects and you know what with the trend now towards barefoot running and people
now towards barefoot running and people
now towards barefoot running and people are not even using shoes so actually all
are not even using shoes so actually all
are not even using shoes so actually all you need is this you just need a pair of
you need is this you just need a pair of
you need is this you just need a pair of legs to get the health benefits of
legs to get the health benefits of
legs to get the health benefits of exercise and for some people they don’t
exercise and for some people they don’t
exercise and for some people they don’t even have that if you can see in this
even have that if you can see in this
even have that if you can see in this picture so cool in the red this is major
picture so cool in the red this is major
picture so cool in the red this is major DP Singh and he’s running without a leg
DP Singh and he’s running without a leg
DP Singh and he’s running without a leg literally his leg has been amputated and
literally his leg has been amputated and
literally his leg has been amputated and he’s running with the prosthesis so you
he’s running with the prosthesis so you
he’s running with the prosthesis so you don’t don’t even need legs ready to
don’t don’t even need legs ready to
don’t don’t even need legs ready to exercise all you need at heart which I
exercise all you need at heart which I
exercise all you need at heart which I know you have plenty off so that’s
know you have plenty off so that’s
know you have plenty off so that’s that’s really what is required so let me
that’s really what is required so let me
that’s really what is required so let me give you the story of of major dpsing
give you the story of of major dpsing
give you the story of of major dpsing he’s a personal friend of mine and his
he’s a personal friend of mine and his
he’s a personal friend of mine and his story is an interesting one this is
story is an interesting one this is
story is an interesting one this is major DP Singh at the age of 25 this is
major DP Singh at the age of 25 this is
major DP Singh at the age of 25 this is a picture of him taken in Kargil so
a picture of him taken in Kargil so
a picture of him taken in Kargil so Kargil was where we had a war in 1999 he
Kargil was where we had a war in 1999 he
Kargil was where we had a war in 1999 he was at the line of line of control along
was at the line of line of control along
was at the line of line of control along with his troops one day in July in 99 I
with his troops one day in July in 99 I
with his troops one day in July in 99 I think many of you were probably not even
think many of you were probably not even
think many of you were probably not even born then and and an enemy bomb sort of
born then and and an enemy bomb sort of
born then and and an enemy bomb sort of exploded right near him
exploded right near him
exploded right near him he had to be immediately rushed to
he had to be immediately rushed to
he had to be immediately rushed to hospital where he was fighting for his
hospital where he was fighting for his
hospital where he was fighting for his life
life
life in fact on day three after his injury
in fact on day three after his injury
in fact on day three after his injury the gangrene had spread through his leg
the gangrene had spread through his leg
the gangrene had spread through his leg and it had to be amputated to save the
and it had to be amputated to save the
and it had to be amputated to save the rest of the body
rest of the body
rest of the body major DP Singh spent an entire year in
major DP Singh spent an entire year in
major DP Singh spent an entire year in the hospital and he had five surgeries
the hospital and he had five surgeries
the hospital and he had five surgeries he was kind enough to actually send me
he was kind enough to actually send me
he was kind enough to actually send me the slide which talks about all the all
the slide which talks about all the all
the slide which talks about all the all the surgeries and all the injuries he
the surgeries and all the injuries he
the surgeries and all the injuries he had starting from his head to his stove
had starting from his head to his stove
had starting from his head to his stove his head his neck his urinary bladder
his head his neck his urinary bladder
his head his neck his urinary bladder his legs I told you about at the end of
his legs I told you about at the end of
his legs I told you about at the end of that one your he had had five surgeries
that one your he had had five surgeries
that one your he had had five surgeries and his weight was 28 kilos I’ll show
and his weight was 28 kilos I’ll show
and his weight was 28 kilos I’ll show you another picture
you another picture
you another picture this is his x-ray taken recently of his
this is his x-ray taken recently of his
this is his x-ray taken recently of his hips and his legs so you see those
hips and his legs so you see those
hips and his legs so you see those little red flecks and the the white
little red flecks and the the white
little red flecks and the the white markings neck
markings neck
markings neck that’s shrapnel that’s pieces of metal
that’s shrapnel that’s pieces of metal
that’s shrapnel that’s pieces of metal the more than 50 pieces of shrapnel
the more than 50 pieces of shrapnel
the more than 50 pieces of shrapnel still in his body someone else in his
still in his body someone else in his
still in his body someone else in his situation frankly would have undergone
situation frankly would have undergone
situation frankly would have undergone severe depression ugarov soldiers coming
severe depression ugarov soldiers coming
severe depression ugarov soldiers coming back with post-traumatic stress disorder
back with post-traumatic stress disorder
back with post-traumatic stress disorder for major DP Singh was different he
for major DP Singh was different he
for major DP Singh was different he decided that if life of faith had put
decided that if life of faith had put
decided that if life of faith had put him in this particular situation he is
him in this particular situation he is
him in this particular situation he is going to make the best of it he told me
going to make the best of it he told me
going to make the best of it he told me that people when they used to look at
that people when they used to look at
that people when they used to look at him you should look at his disability he
him you should look at his disability he
him you should look at his disability he wanted to show them his ability when he
wanted to show them his ability when he
wanted to show them his ability when he finally got got back home after that
finally got got back home after that
finally got got back home after that year he took his first step forward on
year he took his first step forward on
year he took his first step forward on his artificial leg and then he took ten
his artificial leg and then he took ten
his artificial leg and then he took ten steps and then he walked ten meters and
steps and then he walked ten meters and
steps and then he walked ten meters and he walked a hundred meters and he walked
he walked a hundred meters and he walked
he walked a hundred meters and he walked the kilometer and after he did that he
the kilometer and after he did that he
the kilometer and after he did that he decided to run ten meters and then run a
decided to run ten meters and then run a
decided to run ten meters and then run a hundred meters anyway to cut a long
hundred meters anyway to cut a long
hundred meters anyway to cut a long story short he kept at it and this is
story short he kept at it and this is
story short he kept at it and this is major D P Singh running and finishing a
major D P Singh running and finishing a
major D P Singh running and finishing a half marathon 21 kilometers so I’m happy
half marathon 21 kilometers so I’m happy
half marathon 21 kilometers so I’m happy to tell you that not just one he’s done
to tell you that not just one he’s done
to tell you that not just one he’s done more than 20 of them all over the
more than 20 of them all over the
more than 20 of them all over the country and in the process has set
country and in the process has set
country and in the process has set several Indian records for an amputee
several Indian records for an amputee
several Indian records for an amputee runner in fact in running circles is
runner in fact in running circles is
runner in fact in running circles is popularly known as the Blade Runner of
popularly known as the Blade Runner of
popularly known as the Blade Runner of India not only did he do this what’s
India not only did he do this what’s
India not only did he do this what’s more important is the message of hope
more important is the message of hope
more important is the message of hope that he sent forth so he inspired a
that he sent forth so he inspired a
that he sent forth so he inspired a large group of people who have
large group of people who have
large group of people who have prosthesis to actually take up exercise
prosthesis to actually take up exercise
prosthesis to actually take up exercise he formed an organization called the
he formed an organization called the
he formed an organization called the challenging ones in 2011 and now there
challenging ones in 2011 and now there
challenging ones in 2011 and now there are more than a thousand of them and
are more than a thousand of them and
are more than a thousand of them and several of them themselves have gone out
several of them themselves have gone out
several of them themselves have gone out and and taken part in in races in
and and taken part in in races in
and and taken part in in races in marathons the picture of them at the
marathons the picture of them at the
marathons the picture of them at the Hyderabad marathon about two days ago
Hyderabad marathon about two days ago
Hyderabad marathon about two days ago and you may not be able to appreciate it
and you may not be able to appreciate it
and you may not be able to appreciate it but most of them do not have one leg or
but most of them do not have one leg or
but most of them do not have one leg or even both legs they’ve got prosthesis so
even both legs they’ve got prosthesis so
even both legs they’ve got prosthesis so they can do it I’m sure all of us that
they can do it I’m sure all of us that
they can do it I’m sure all of us that you can see this is one one real-life
you can see this is one one real-life
you can see this is one one real-life example of somebody whose life was truly
example of somebody whose life was truly
example of somebody whose life was truly transformed by exercise getting
transformed by exercise getting
transformed by exercise getting back to the slide about the burden of
back to the slide about the burden of
back to the slide about the burden of disease that we have so whether it’s
disease that we have so whether it’s
disease that we have so whether it’s heart disease that is diabetes or any of
heart disease that is diabetes or any of
heart disease that is diabetes or any of this one common thread or a common risk
this one common thread or a common risk
this one common thread or a common risk factor tends to be obesity
factor tends to be obesity
factor tends to be obesity again we’re undergoing an explosion of
again we’re undergoing an explosion of
again we’re undergoing an explosion of obesity in our country especially among
obesity in our country especially among
obesity in our country especially among the youth and we know that exercise
the youth and we know that exercise
the youth and we know that exercise along with along with healthy eating is
along with along with healthy eating is
along with along with healthy eating is one of the main factors which can
one of the main factors which can
one of the main factors which can prevent obesity and if you are obese it
prevent obesity and if you are obese it
prevent obesity and if you are obese it can actually help you fight it so let me
can actually help you fight it so let me
can actually help you fight it so let me tell you another story this is my friend
tell you another story this is my friend
tell you another story this is my friend knitted lit they’d like to live life
knitted lit they’d like to live life
knitted lit they’d like to live life large I’m literally okay this is when he
large I’m literally okay this is when he
large I’m literally okay this is when he when he finished high school he was
when he finished high school he was
when he finished high school he was tipping the scale at a hundred and sixty
tipping the scale at a hundred and sixty
tipping the scale at a hundred and sixty kilos and this was his weight for most
kilos and this was his weight for most
kilos and this was his weight for most of his adult life anyway one day a few
of his adult life anyway one day a few
of his adult life anyway one day a few years back he decided that he really
years back he decided that he really
years back he decided that he really needed to make a change he needed to
needed to make a change he needed to
needed to make a change he needed to make a transformation and like major
make a transformation and like major
make a transformation and like major sing he took it a step at a time
sing he took it a step at a time
sing he took it a step at a time so he set himself some goals he got on
so he set himself some goals he got on
so he set himself some goals he got on her diet which he could sustain for a
her diet which he could sustain for a
her diet which he could sustain for a long period of time and he took up
long period of time and he took up
long period of time and he took up exercise in a very serious way he spent
exercise in a very serious way he spent
exercise in a very serious way he spent several hours a day in the gym now you
several hours a day in the gym now you
several hours a day in the gym now you don’t need to spend several thousand in
don’t need to spend several thousand in
don’t need to spend several thousand in gym for everybody but he needed to put
gym for everybody but he needed to put
gym for everybody but he needed to put the kind of weight that he had for more
the kind of weight that he had for more
the kind of weight that he had for more than a year his whole focus was getting
than a year his whole focus was getting
than a year his whole focus was getting his health right he continued working
his health right he continued working
his health right he continued working continued of course taking care of his
continued of course taking care of his
continued of course taking care of his family but his health was his focus I’m
family but his health was his focus I’m
family but his health was his focus I’m happy to tell you or rather show you
happy to tell you or rather show you
happy to tell you or rather show you this is knitted about 15 months later on
this is knitted about 15 months later on
this is knitted about 15 months later on the band reveille silly ceiling running
the band reveille silly ceiling running
the band reveille silly ceiling running the Mumbai marathon the full marathon
the Mumbai marathon the full marathon
the Mumbai marathon the full marathon the 42 kilometers so again like major DP
the 42 kilometers so again like major DP
the 42 kilometers so again like major DP Singh what knitly did was he paid it
Singh what knitly did was he paid it
Singh what knitly did was he paid it forward
forward
forward he inspired all those around him I
he inspired all those around him I
he inspired all those around him I personally know for a fact that he’s
personally know for a fact that he’s
personally know for a fact that he’s inspired at least a hundred people into
inspired at least a hundred people into
inspired at least a hundred people into taking up exercise and diet those would
taking up exercise and diet those would
taking up exercise and diet those would be very overweight and he served as sort
be very overweight and he served as sort
be very overweight and he served as sort of sort of a shining beacon for them
of sort of a shining beacon for them
of sort of a shining beacon for them that there is hope and this is what you
that there is hope and this is what you
that there is hope and this is what you think do so I know many of you are are
think do so I know many of you are are
think do so I know many of you are are sitting you’re right now probably
sitting you’re right now probably
sitting you’re right now probably thinking that you know what we luckily
thinking that you know what we luckily
thinking that you know what we luckily have both our legs we’re only too young
have both our legs we’re only too young
have both our legs we’re only too young to worry about heart disease and and
to worry about heart disease and and
to worry about heart disease and and diabetes and we’re not really overweight
diabetes and we’re not really overweight
diabetes and we’re not really overweight so what does exercise going to do for us
so what does exercise going to do for us
so what does exercise going to do for us and I’m sure for most of you sitting
and I’m sure for most of you sitting
and I’m sure for most of you sitting here the thing that we were most worried
here the thing that we were most worried
here the thing that we were most worried about probably our 10th standard or your
about probably our 10th standard or your
about probably our 10th standard or your twelfth and the board exams right I know
twelfth and the board exams right I know
twelfth and the board exams right I know that the school has some of the best
that the school has some of the best
that the school has some of the best results in the country in the tenth and
results in the country in the tenth and
results in the country in the tenth and the twelve not just country I believe is
the twelve not just country I believe is
the twelve not just country I believe is some of the best result in the world
some of the best result in the world
some of the best result in the world right so give yourselves a round of
right so give yourselves a round of
right so give yourselves a round of applause for that okay so you must be
applause for that okay so you must be
applause for that okay so you must be thinking what can exercise do for you so
thinking what can exercise do for you so
thinking what can exercise do for you so if the tenth and the twelfth grade exams
if the tenth and the twelfth grade exams
if the tenth and the twelfth grade exams is what you’re worried about then I
is what you’re worried about then I
is what you’re worried about then I guess guess brain power is what you’re
guess guess brain power is what you’re
guess guess brain power is what you’re worried about there as well and the good
worried about there as well and the good
worried about there as well and the good news is that exercise can transform your
news is that exercise can transform your
news is that exercise can transform your life even at that direction let me tell
life even at that direction let me tell
life even at that direction let me tell you a little bit about how the brain
you a little bit about how the brain
you a little bit about how the brain works but the neurons that we have are
works but the neurons that we have are
works but the neurons that we have are our brain cells we are born with them
our brain cells we are born with them
our brain cells we are born with them and by the age of two almost all the
and by the age of two almost all the
and by the age of two almost all the neurons we’ll have even in adult life
neurons we’ll have even in adult life
neurons we’ll have even in adult life that already well developed that’s what
that already well developed that’s what
that already well developed that’s what scientists thought a few decades ago
scientists thought a few decades ago
scientists thought a few decades ago that you can’t really grow new neurons
that you can’t really grow new neurons
that you can’t really grow new neurons but now thanks to better imaging
but now thanks to better imaging
but now thanks to better imaging techniques the neuroscientists have
techniques the neuroscientists have
techniques the neuroscientists have realized and you can continue growing
realized and you can continue growing
realized and you can continue growing neurons throughout your life there’s a
neurons throughout your life there’s a
neurons throughout your life there’s a region in the brain known as the
region in the brain known as the
region in the brain known as the hippocampus in which your new neurons
hippocampus in which your new neurons
hippocampus in which your new neurons can can grow and the best stimulus for
can can grow and the best stimulus for
can can grow and the best stimulus for new neuron growth is one is learning
new neuron growth is one is learning
new neuron growth is one is learning which I know you’re getting the best of
which I know you’re getting the best of
which I know you’re getting the best of and the second is exercise which I hope
and the second is exercise which I hope
and the second is exercise which I hope you get into that stuff so let me show
you get into that stuff so let me show
you get into that stuff so let me show you one particular experiment have
you one particular experiment have
you one particular experiment have several being done this was done in the
several being done this was done in the
several being done this was done in the United States a few years ago in 2010
United States a few years ago in 2010
United States a few years ago in 2010 and published and what they did is they
and published and what they did is they
and published and what they did is they took two groups of rats or mice
took two groups of rats or mice
took two groups of rats or mice unfortunately mice always targeted to
unfortunately mice always targeted to
unfortunately mice always targeted to such experiments he saw on the previous
such experiments he saw on the previous
such experiments he saw on the previous talk as well so one group was just sort
talk as well so one group was just sort
talk as well so one group was just sort of hanging around in the cage all day
of hanging around in the cage all day
of hanging around in the cage all day long not doing too much sort of like
long not doing too much sort of like
long not doing too much sort of like couch potatoes that we have become and
couch potatoes that we have become and
couch potatoes that we have become and the other group had what are called
the other group had what are called
the other group had what are called running wheels sort of imagine mini
running wheels sort of imagine mini
running wheels sort of imagine mini treadmills for rats okay so this group
treadmills for rats okay so this group
treadmills for rats okay so this group was running up and down on those
was running up and down on those
was running up and down on those treadmills all day long and one group
treadmills all day long and one group
treadmills all day long and one group did nothing after a few months when they
did nothing after a few months when they
did nothing after a few months when they image their brains this is what they
image their brains this is what they
image their brains this is what they found so in the upper group other non
found so in the upper group other non
found so in the upper group other non runners as they were called and the
runners as they were called and the
runners as they were called and the lower group are the runners so if you
lower group are the runners so if you
lower group are the runners so if you look at the right hand
look at the right hand
look at the right hand sighs column the rightmost column you
sighs column the rightmost column you
sighs column the rightmost column you see those green tree like sort of
see those green tree like sort of
see those green tree like sort of branches those are neurons so what you
branches those are neurons so what you
branches those are neurons so what you can clearly see that the group which was
can clearly see that the group which was
can clearly see that the group which was running they had far more new neuron
running they had far more new neuron
running they had far more new neuron activity than the group which is not
activity than the group which is not
activity than the group which is not running so clearly exercise doesn’t just
running so clearly exercise doesn’t just
running so clearly exercise doesn’t just make you physically fitter and stronger
make you physically fitter and stronger
make you physically fitter and stronger it also makes you mentally fitter and
it also makes you mentally fitter and
it also makes you mentally fitter and stronger so the next logical question is
stronger so the next logical question is
stronger so the next logical question is if exercise does all of this how much do
if exercise does all of this how much do
if exercise does all of this how much do we really need to do and here’s the good
we really need to do and here’s the good
we really need to do and here’s the good news again you don’t need to run a
news again you don’t need to run a
news again you don’t need to run a marathon you don’t need to take part in
marathon you don’t need to take part in
marathon you don’t need to take part in the Olympics to reap the health benefits
the Olympics to reap the health benefits
the Olympics to reap the health benefits of exercise you just need to start
of exercise you just need to start
of exercise you just need to start getting active so even something like 30
getting active so even something like 30
getting active so even something like 30 to 60 minutes a day of of brisk walking
to 60 minutes a day of of brisk walking
to 60 minutes a day of of brisk walking is great exercise for you now for a
is great exercise for you now for a
is great exercise for you now for a young group like yours I hope that one
young group like yours I hope that one
young group like yours I hope that one should do thirty to sixty minutes that
should do thirty to sixty minutes that
should do thirty to sixty minutes that you have brisk walking you will progress
you have brisk walking you will progress
you have brisk walking you will progress into playing a spot any spot whether
into playing a spot any spot whether
into playing a spot any spot whether it’s tennis cricket judo cycling going
it’s tennis cricket judo cycling going
it’s tennis cricket judo cycling going to the gym it doesn’t matter
to the gym it doesn’t matter
to the gym it doesn’t matter people often ask me which is the best
people often ask me which is the best
people often ask me which is the best form of exercise and have a simple
form of exercise and have a simple
form of exercise and have a simple answer the best form of exercise is one
answer the best form of exercise is one
answer the best form of exercise is one that you will enjoy because then only
that you will enjoy because then only
that you will enjoy because then only will you stick to it for life they also
will you stick to it for life they also
will you stick to it for life they also ask what’s the best time of day honestly
ask what’s the best time of day honestly
ask what’s the best time of day honestly doesn’t matter there are 24 hours in the
doesn’t matter there are 24 hours in the
doesn’t matter there are 24 hours in the day and as long as you get to 30 to 40
day and as long as you get to 30 to 40
day and as long as you get to 30 to 40 minutes within those 24 hours that’s
minutes within those 24 hours that’s
minutes within those 24 hours that’s good enough so for most of us the
good enough so for most of us the
good enough so for most of us the Communist reason or the excuse it’s not
Communist reason or the excuse it’s not
Communist reason or the excuse it’s not a reason it’s an excuse for not
a reason it’s an excuse for not
a reason it’s an excuse for not exercising is what you don’t have the
exercising is what you don’t have the
exercising is what you don’t have the time right and I don’t think it’s a
time right and I don’t think it’s a
time right and I don’t think it’s a question of not having the time it’s
question of not having the time it’s
question of not having the time it’s probably a question or not having the
probably a question or not having the
probably a question or not having the priority so if you’re studying for an
priority so if you’re studying for an
priority so if you’re studying for an exam if you’re studying let’s say five
exam if you’re studying let’s say five
exam if you’re studying let’s say five hours a day
hours a day
hours a day I guarantee you that if you study for
I guarantee you that if you study for
I guarantee you that if you study for hours and you exercise for an hour you’d
hours and you exercise for an hour you’d
hours and you exercise for an hour you’d probably end up feeling a lot better and
probably end up feeling a lot better and
probably end up feeling a lot better and I guarantee you will do better in your
I guarantee you will do better in your
I guarantee you will do better in your exams as well try that it will work so
exams as well try that it will work so
exams as well try that it will work so the first step is actually getting
the first step is actually getting
the first step is actually getting physically active and speaking of
physically active and speaking of
physically active and speaking of activity let me tell you about a study
activity let me tell you about a study
activity let me tell you about a study that I conducted about ten years back so
that I conducted about ten years back so
that I conducted about ten years back so this was a study that we did you know in
this was a study that we did you know in
this was a study that we did you know in a school in Bombay and we took thousand
a school in Bombay and we took thousand
a school in Bombay and we took thousand children and we give them pedometer
children and we give them pedometer
children and we give them pedometer pedometer the old-fashioned step
pedometer the old-fashioned step
pedometer the old-fashioned step counters you
counters you
counters you to wear at the waist or I did at least
to wear at the waist or I did at least
to wear at the waist or I did at least in the year ago now everybody wears
in the year ago now everybody wears
in the year ago now everybody wears these fancy fitbit’s around their wrists
these fancy fitbit’s around their wrists
these fancy fitbit’s around their wrists and they have apps on their phone which
and they have apps on their phone which
and they have apps on their phone which it talks to right so pedometers were
it talks to right so pedometers were
it talks to right so pedometers were step control so we took thousand of them
step control so we took thousand of them
step control so we took thousand of them and we took children in the 7th 8th and
and we took children in the 7th 8th and
and we took children in the 7th 8th and 9th rate so the average age was 12 13
9th rate so the average age was 12 13
9th rate so the average age was 12 13 and 14 and we made them wear these
and 14 and we made them wear these
and 14 and we made them wear these pedometers for two-week days and two
pedometers for two-week days and two
pedometers for two-week days and two weekend days then we measured the steps
weekend days then we measured the steps
weekend days then we measured the steps and then we published this data and we
and then we published this data and we
and then we published this data and we compare it with the Western literature
compare it with the Western literature
compare it with the Western literature and we were really surprised or sort of
and we were really surprised or sort of
and we were really surprised or sort of dismayed to find there are Indian School
dismayed to find there are Indian School
dismayed to find there are Indian School tape the Bombay school kids were walking
tape the Bombay school kids were walking
tape the Bombay school kids were walking far less than their Western counterparts
far less than their Western counterparts
far less than their Western counterparts studies from Western Europe and North
studies from Western Europe and North
studies from Western Europe and North America so the Indian kids were roughly
America so the Indian kids were roughly
America so the Indian kids were roughly sort of 10 10 and a half thousand and an
sort of 10 10 and a half thousand and an
sort of 10 10 and a half thousand and an average while the Western ones were
average while the Western ones were
average while the Western ones were closer to 13,000 and this again was
closer to 13,000 and this again was
closer to 13,000 and this again was really surprising why because this
really surprising why because this
really surprising why because this school that we selected is very well
school that we selected is very well
school that we selected is very well known for his sporting progress and the
known for his sporting progress and the
known for his sporting progress and the kids that go to the school a lot of them
kids that go to the school a lot of them
kids that go to the school a lot of them live in the area actually walk to school
live in the area actually walk to school
live in the area actually walk to school so this was the data in one of the most
so this was the data in one of the most
so this was the data in one of the most sort of physically active schools in the
sort of physically active schools in the
sort of physically active schools in the city I really shudder to think what it
city I really shudder to think what it
city I really shudder to think what it might be like for the rest so when we
might be like for the rest so when we
might be like for the rest so when we talk about physical activity taking
talk about physical activity taking
talk about physical activity taking steps getting more active I think the
steps getting more active I think the
steps getting more active I think the first thing that we really need to do is
first thing that we really need to do is
first thing that we really need to do is what his is get off our seats right can
what his is get off our seats right can
what his is get off our seats right can I ask you to get off your seats for just
I ask you to get off your seats for just
I ask you to get off your seats for just a minute thank you and and let me tell
a minute thank you and and let me tell
a minute thank you and and let me tell you why why I asked let me see if I can
you why why I asked let me see if I can
you why why I asked let me see if I can say in this life ok so this is the
say in this life ok so this is the
say in this life ok so this is the reason why because sitting is the new
reason why because sitting is the new
reason why because sitting is the new smoking we all know by now all the ill
smoking we all know by now all the ill
smoking we all know by now all the ill effects of smoking over the years so
effects of smoking over the years so
effects of smoking over the years so smoking literally affects every body
smoking literally affects every body
smoking literally affects every body part negatively okay again from head to
part negatively okay again from head to
part negatively okay again from head to toe and recent research has shown that
toe and recent research has shown that
toe and recent research has shown that even sitting or being sedentary all day
even sitting or being sedentary all day
even sitting or being sedentary all day long has very similar effects now I know
long has very similar effects now I know
long has very similar effects now I know that all of your students and you sit in
that all of your students and you sit in
that all of your students and you sit in class all day so I’m not asking you in
class all day so I’m not asking you in
class all day so I’m not asking you in the middle of your class to keep popping
the middle of your class to keep popping
the middle of your class to keep popping up and standing I know if you do that I
up and standing I know if you do that I
up and standing I know if you do that I probably won’t be invited to speak to
probably won’t be invited to speak to
probably won’t be invited to speak to y’all again but the point is that
y’all again but the point is that
y’all again but the point is that outside your classroom hours try and be
outside your classroom hours try and be
outside your classroom hours try and be sort of standing as much as you can so
sort of standing as much as you can so
sort of standing as much as you can so even though you’re studying you can keep
even though you’re studying you can keep
even though you’re studying you can keep taking sort of standing break so
taking sort of standing break so
taking sort of standing break so sit down now thank you so you can keep
sit down now thank you so you can keep
sit down now thank you so you can keep taking standing breaks okay so it’s not
taking standing breaks okay so it’s not
taking standing breaks okay so it’s not that that you need to be uh you know
that that you need to be uh you know
that that you need to be uh you know standing all day long but the more you
standing all day long but the more you
standing all day long but the more you stand the more you move around the more
stand the more you move around the more
stand the more you move around the more you’re gonna reap the health benefits of
you’re gonna reap the health benefits of
you’re gonna reap the health benefits of exercise okay so I hope that I’ve been
exercise okay so I hope that I’ve been
exercise okay so I hope that I’ve been able to sort of impart on to you the
able to sort of impart on to you the
able to sort of impart on to you the importance of exercise and how it can
importance of exercise and how it can
importance of exercise and how it can really transform your life and before we
really transform your life and before we
really transform your life and before we end I’m gonna actually ask you just two
end I’m gonna actually ask you just two
end I’m gonna actually ask you just two more questions in the next 24 hours how
more questions in the next 24 hours how
more questions in the next 24 hours how many of you plan on doing this activity
many of you plan on doing this activity
many of you plan on doing this activity hopefully everybody and in the next 24
hopefully everybody and in the next 24
hopefully everybody and in the next 24 hours how many of your plan on doing one
hours how many of your plan on doing one
hours how many of your plan on doing one of these activities show of hands
of these activities show of hands
of these activities show of hands okay excellent so once again thank you
okay excellent so once again thank you
okay excellent so once again thank you for your attention and I hope that I’ve
for your attention and I hope that I’ve
for your attention and I hope that I’ve been able to convince you that exercise
been able to convince you that exercise
been able to convince you that exercise can indeed transform your life and every
can indeed transform your life and every
can indeed transform your life and every day that you brush your teeth is a day
day that you brush your teeth is a day
day that you brush your teeth is a day that you need to be physically active
that you need to be physically active
that you need to be physically active thank you very much
thank you very much
thank you very much [Applause]
”
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