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00:01We all want simple ways to feel better.
00:04Maybe you want to know how to kickstart your day.
00:07Or perhaps you're having trouble remembering things.
00:10Maybe you want something to lift your mood.
00:14Following in the footsteps of Dr. Michael Moseley in his hit podcast Just One Thing,
00:20we're travelling across the country.
00:23Ta-da!
00:24This is going to be good for you.
00:26I'm really excited for this.
00:27Asking people to make one small change for big benefits.
00:32Any idea what it is?
00:33I haven't got a clue.
00:35Haven't done gardening before but it's the first time for everything.
00:39Sharing the quick and easy ways we can all improve our lives.
00:43All in up!
00:45By doing just one thing.
00:47I feel so happy that we're doing this.
00:49I can't believe how much it has changed my life.
00:56This time I'm in a capital city which is home to the world's largest arts festival and famous for its
01:03breathtaking beauty.
01:05It's Edinburgh.
01:07And I'm armed with an activity that shouldn't leave you breathless.
01:11Now I know it can be easy to worry when starting a brand new fitness and health regime.
01:17And sometimes you worry so much that you don't bother starting at all.
01:20But I have just one thing that can increase strength, improve blood sugars and even give us stronger bones.
01:28All for the minimum effort possible.
01:31It is easy exercise.
01:35Don't worry.
01:36All will be revealed.
01:39I'm on my way to meet 70-year-old retiree Alistair, whose exercise journey has been far from easy.
01:46Hello!
01:47Hey Roman, hello!
01:48Alistair, good to meet you. How are you?
01:49I feel pleased to meet you too.
01:51Come in, come away in.
01:53You've had a couple of health knocks over the years.
01:56Indeed, yes.
01:56Both mental and physical.
01:58Okay.
01:58I was mentally, I'm autistic, diagnosed many decades ago.
02:04That's been hard.
02:05Yeah.
02:06And I've been knocked off a motorbike a couple of times and a bicycle a couple of times.
02:10So there's some injuries that I have as well.
02:12Right.
02:13I loved cycling.
02:13I did maybe two, three hundred miles a week.
02:15I loved it.
02:17Alistair has recovered from his physical injuries.
02:20But after multiple accidents, it was his confidence that had taken the biggest knock.
02:24And he decided not to cycle again.
02:26When I lost my cycling abilities, my mental health absolutely suffered.
02:32Because that was my safe place.
02:35When I was cycling, I was free.
02:37I just cleared my head for my depression, for my autism.
02:41It was such a healthy, healthy thing.
02:43We bought an indoor cycle.
02:45And I can't look at it.
02:46I find it very difficult to even sit on it.
02:50Because it brings back, you know, it's a struggle.
02:54Unable to get back in the saddle, it's been an uphill battle returning to any kind of exercise.
02:59I did try walking.
03:01And I walked with my granddaughter Holly.
03:04But although I should love every second of her, because she's a gorgeous girl, full of energy.
03:07I just sometimes felt that was a, you know.
03:11And you shouldn't feel like, I know I shouldn't feel like that.
03:13If I'm not enjoying something as simple as that, I really need to do something.
03:20You want that motivation back?
03:22Absolutely.
03:22I need that spark, you know.
03:24Okay.
03:24It's just, I try to describe it in my head that people are living in a colour and I'm living
03:29in grey.
03:30You know, if that makes sense to you.
03:31Let's try and change that.
03:32Yes.
03:33Let's try and give you just one thing that can not only help with your physical health,
03:39but it's going to give you that mental boost as well and bring some joy back.
03:42Do I need my passport?
03:44No passport required as this just one thing can be done anywhere.
03:49Take a seat.
03:50Thank you, I will.
03:51Thank you very much.
03:52Yeah.
03:53Your just one thing is easy exercise.
04:00I like the word easy.
04:01What we're going to do, we're going to stand up.
04:03Okay, I can do that.
04:04Right.
04:04Right.
04:05I want you to sit down.
04:06Uh-huh.
04:07Slowly.
04:08One.
04:09Two.
04:09Right.
04:11Three.
04:12Four.
04:12You feel that in your legs.
04:14Five.
04:15And we're sat.
04:16Okay.
04:17What you are doing is easy exercise or eccentric exercise.
04:22Well, I'm eccentric, so that suits me perfectly well, Roman.
04:25So with this form of exercise, your muscles are contracting when they're stretched,
04:30so when they're lengthened, as opposed to when they're shortened.
04:32Shortened, yes.
04:33Okay.
04:34So it's almost like doing everything a little bit more backwards.
04:37It does feel backwards, I have to say.
04:39But it can actually be more efficient than the other way and encourages more muscle growth.
04:44Surely it's not just sitting and standing up, is it?
04:47There's lots of different ways that you can do this.
04:49Okay.
04:49The exercise where your muscles are lengthening under tension, and is the part of the exercise
04:54that usually feels the easier.
04:56Instead of lifting or walking down.
04:59Days a week.
05:00Okay.
05:00Right?
05:01Right.
05:01Building yourself up to ten minutes a day.
05:04Very doable.
05:05I don't want you to be alone in this.
05:07I want you to try and recruit a couple of friends, family members.
05:10How does that sound?
05:11Do you reckon they'll do this?
05:12I'm pretty sure I can guess, yes.
05:14Okay.
05:14Well, Alistair, are you willing to take on my just one thing side?
05:18Absolutely, 100%.
05:19Fantastic.
05:20And we'll see how it goes.
05:21Should we give it another go?
05:22Yeah, go for it.
05:23Come on.
05:24Two.
05:25One.
05:25Down, and we're up again, quick.
05:27Oh!
05:28You really feel the quick one.
05:29Far out of what I was expecting.
05:30It was great to be surprised.
05:32And they won't be able to catch you yet.
05:33I'll be so fast.
05:34I'll be running backwards down the hills.
05:38Why don't we try some?
05:40Come on.
05:40Yeah, come on.
05:41Up we get.
05:42Linda, you're our Sergeant Major.
05:43Well, what about the heel raises, right?
05:46Oh, heel raises, right.
05:46Yeah, right.
05:47Heel raises, right.
05:48Up.
05:49And down.
05:50Okay, Linda.
05:50Oh, up.
05:51Down.
05:52Down.
05:53That's so easy.
05:54That's a good one.
05:55I've been a lazy so-and-so for years and it's just given me a wee bit enthusiasm to do
06:02things
06:02and sleeping better at night as well.
06:05That's very good.
06:06Oh!
06:08I don't know if I can do that.
06:09No, that's a hard one.
06:10I live on my own.
06:11I've got nobody to help me in and out the car or on and off the settee and things like
06:17that.
06:17So I have to try and carry on just making time ten minutes every day.
06:22It's probably something I would never have thought of or done on my own.
06:28As I get older, I certainly will continue this type of exercise and more and more.
06:33At first I thought it was going to be difficult.
06:36Then when I was shown, how easy it is.
06:39I thought, well, I can continue this because I'm not killing myself.
06:43I'm not going to a gym.
06:45It's not costing me any money.
06:46I can wear my normal clothes.
06:48We all encourage each other.
06:50It's been fun.
06:52Mentally, it's really cheered me up.
06:54I think I've recognised that I do need people in my life.
06:58And I didn't let many people in, but I was almost forced to with this lovely challenge.
07:04I feel definitely more energy.
07:06I sleep better, which is wonderful.
07:08It's just been a joyous experience and one that will improve my mental health continually.
07:14And I'm going to get on that bike.
07:17And just two weeks later, he's back on the bike.
07:22Well done, Alistair.
07:26There's not much in life where you can say you've got more out of it than you put in.
07:31But easy exercise maximises your effort and gives you the most reward.
07:37It doesn't get much easier than that.
07:56I amirit and aغациacan.
07:56Here it is playing thisCommunity.
07:57Now go out of it or eat some wine, then go.
07:57Stay nice teacher and make it.
07:57I'm ready.
07:57I'm ready.
07:57Bye.
07:57Bye.
07:58Bye.
08:08Transcription by CastingWords
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