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Just One Thing S02E11 Press Up Episode 11 Engsub
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00:00We 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.
00:11Maybe you want something to lift your mood.
00:15Following in the footsteps of Dr. Michael Mosley 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.
00:43Oh, yeah!
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.
00:59This time, I'm in a capital city that's famous for its many castles and a proud sporting history.
01:07It's Cardiff.
01:11And I've got just one thing that gives you a great upper body workout, reduces the risk of type 2
01:18diabetes, and could even boost your brain power.
01:22I'm sure Welsh rugby players do their fair share of today's Just One Thing.
01:27It's really quick, and you don't need any fancy equipment.
01:31But most of us don't do it, including me.
01:35It's press-ups.
01:38I'm on my way to meet 37-year-old entrepreneur, Shalise, who has no idea about the Just One Thing
01:45I've got in store.
01:47Shalise.
01:47Hi.
01:48Hi, I'm Clive.
01:48Nice to meet you.
01:49How are you doing? You all right?
01:50Pretty good, thanks. Yeah.
01:51Excellent.
01:52I hear you're looking to make some healthy changes to your life.
01:56I don't find the time to exercise or get moving as much as I'd like to.
02:02I probably sat in a desk all day and not moved.
02:05Yeah.
02:06And they say sitting is the new smoking, which is not good.
02:09So I need to get moving a bit more.
02:12With a hectic schedule working in fashion, Shalise finds it hard to get to the gym.
02:18I'm really busy.
02:20I have run lots of different businesses and wear multiple hats, and that takes up a lot of my time.
02:28It's a juggling balance, but I'm just not juggling my own lifestyle.
02:33What are the reasons you want to try to sort of improve your fitness?
02:36So my grandmother just recently passed, and it was because of diabetes.
02:42Right.
02:43And so that really shocked me.
02:46And so I really want to make a change to my life because of it.
02:50Shalise has a family history of type 2 diabetes, and her grandmother's death has hit her hard.
02:57My gran was an amazing woman.
02:59She used to run a plantation in Dominica, and she would feed everyone in the town.
03:06So they used to call it Phyllis's Kitchen.
03:08I was going to visit her this May.
03:10They said, like, a week before I was going that she had knocked her toe and that she needed to
03:16have two toes cut.
03:16Then I arrived, and I arrived to see that they cut her leg above her knee.
03:33And she needed a lot of care.
03:35Phyllis had developed a life-threatening infection in her foot, and her leg had to be amputated.
03:43It was a big shock to see her.
03:46She was such a strong woman and, like, really tall, really big, kind heart.
03:52And she, sadly, she passed away.
03:55And, ultimately, diabetes was the reason that she passed away.
03:59I didn't have a clue how dangerous it could get.
04:02The one thing that I worry about the most is getting that in later in life and struggling with knowing
04:08what my grandmother's gone through.
04:09It is quite shocking to think that could be me or that could be my sister or someone that I'm
04:14really close to.
04:17Yeah, so I definitely want to see if I can change my habits.
04:23Lifestyle and lack of fitness are key factors in type 2 diabetes.
04:28One study found that people with high muscle strength are 44% less likely to develop it than those with
04:35low muscle strength.
04:36So, hopefully, what I'm suggesting will really help Shalees.
04:40Well, look, I have got a Just One Thing challenge.
04:44Okay.
04:45That I think is going to be perfect for you.
04:47Oh, that sounds good.
04:48Any idea what it might be?
04:49No.
04:50None at all?
04:51No, I've been trying to guess, but I have no idea.
04:54Just follow me over here.
04:55Okay.
04:58Right, there's a lot of gym equipment.
05:00Yeah.
05:00Here in the great outdoors, but you're not going to need any of that.
05:04Because I know you're a busy woman.
05:06I am, yeah.
05:06Getting exercise is tricky.
05:07It is.
05:08So, this is really, really simple.
05:09You can do it at work.
05:10You can do it at home.
05:12I'm intrigued to know what this is.
05:14You're intrigued to know.
05:14Okay, so, your Just One Thing challenge is...
05:18Right.
05:20Please, the suspense.
05:22What is it?
05:24Press-ups.
05:25Oh, God.
05:27Oh, my God.
05:29I don't think I can do more than one.
05:31Oh, well, we're going to start off nice and gently.
05:34We're going to do it together.
05:36The easiest way to start doing press-ups, or push-ups, as they're also known, is against
05:41the wall.
05:42Because you don't need to support as much of your body weight.
05:45Your feet, about a hip's width apart.
05:48Yep.
05:49Arms straight there.
05:50Yep.
05:50Okay.
05:52And inhale.
05:53As you push down, and then push back.
05:57Exhale.
05:58There we go.
05:59One more time.
06:02And as you get more confident, as you do this, you can move away from the wall and maybe
06:07go to a bench, and then eventually end up doing it on the floor.
06:13Right.
06:14Yeah?
06:14Okay.
06:15To build body strength, I want Shalees to work up to three sets of 12 press-ups a day.
06:22There you go.
06:24And it's wonderful, because it will increase your upper body strength.
06:27Yeah.
06:28You'll tighten your pectoral muscles.
06:30It's incredibly simple, but incredibly effective, too.
06:34Okay.
06:35You get a lot of bang for your buck from this exercise.
06:37That's easier than I thought.
06:38Easier than you thought.
06:39Yeah.
06:40Yeah?
06:40Yeah.
06:40It's a miracle exercise.
06:43Are you up for the challenge?
06:44I'll give it a shot.
06:45You've got to give it more than a shot.
06:47You've got to go for it, Shalees.
06:48Yeah, I think I can do it.
06:48You've got to go for it.
06:49I think I can do it.
06:50You can do it?
06:51I can definitely go for it, yeah.
06:51Yeah.
06:52Yeah.
06:53I was actually really scared at first when he said press-ups.
06:57It made me have a bit of dread, because I only remember doing a few of those at school.
07:02But, no, I think it's something that I can do around my schedule, around the different projects that I've got
07:07going on.
07:08And, yeah, it's definitely something I can keep up with.
07:11I really think Shalees is up for this.
07:15I can feel it.
07:17She's had a difficult time with her grandmother passing away because of type 2 diabetes.
07:23She really wants to make a change in her life.
07:26And I can understand the difficulty in finding the time to get to the gym, to get the exercise.
07:33Hopefully, this is going to help her because it's simple, it's straightforward.
07:37She can do it at home.
07:38Do it whenever she can.
07:40If Shalees can embrace my press-up challenge, the short-term pain could lead to some incredible long-term gains.
07:48Press-ups could help Shalees live longer.
07:52People who did 40 minutes of strength exercises a week had a 17% lower risk of death from any
07:59illness.
07:59They could also lower her risk of type 2 diabetes.
08:03Women who did any amount of strength training reduced their chances of developing the disease by 30%.
08:10And press-ups could also have a powerful impact on heart health.
08:15One study found that strength exercises lowered high blood pressure around as much as common medications.
08:25It's easier to take on a new challenge with your friends and family by your side.
08:29So Shalees has invited Amanda, Laura, Anna and Mum Sherry to join her.
08:35And I'm throwing them in at the deep end.
08:38You're going to run out to the blue cone.
08:40Stand by.
08:41Go!
08:42Good.
08:43Chest to the floor.
08:44Pull the extend up.
08:47Good.
08:47Jog back.
08:48At this Welsh barracks, the troops are making press-ups look easy.
08:53They look very fit and very scary.
08:58But what will Shalees' gang make of their Just One Thing?
09:03Everybody warmed up, nice and warm.
09:06Yes, sir.
09:07Not clear enough. Everybody nice and warm.
09:10Yes, sir.
09:11Your Just One Thing challenge is going to improve your upper body strength.
09:15Hold it up, hold it up.
09:16What's going on there?
09:18That might be a bit of a clue.
09:20It's going to help reduce your risk of type 2 diabetes and improve your brain function.
09:27Your Just One Thing challenge is...
09:31Sit-ups.
09:32Not sit-ups, push-ups, Mum.
09:34Press-ups!
09:36Press-ups!
09:37Sit-ups!
09:39I can't do it.
09:43Amanda, what do you think?
09:45It's not my strongest exercise, that one, but I think we've got this.
09:49You've got this.
09:50I think we've got this, Shalees.
09:50You've got this.
09:51Are you all going to still be friends by the end of this?
09:53I hope so.
09:54I really hope so.
09:55Strong friends.
09:56Strong friends.
09:57That's what I want to hear.
10:00With Mum's Sherry and the friends signed up, I'm hoping to get some presser pointers from
10:05the strongest person in the barracks, Staff Sergeant Nerys Jones.
10:09Oh, fully extend the arms!
10:11Nerys!
10:13You've got them well trained.
10:14I've got them well trained.
10:14It's good to see you.
10:15How are you doing?
10:15Are you all right?
10:16Not too bad.
10:16Not too bad at all.
10:17Press-ups.
10:18Oh, yes.
10:19What's the right technique?
10:20Is there a set way of doing it properly?
10:22There's a different technique.
10:23You can do wide arm.
10:25You can do close arm.
10:26But if you're super strong, you can do one arm.
10:31Oh, there we go.
10:32There we go.
10:35That would be one arm one.
10:36Oh, my word.
10:40By the end of this challenge, you'll all be doing it with one arm.
10:44Is there a particular time of day you should be doing it?
10:47Any time of day.
10:48Any time.
10:49I tell my troops, you can get up in the morning before you go and brush your teeth.
10:53You bang out 10 press-ups, or however many you want.
10:58Any time is a good time to incorporate strength training into your day.
11:03But late afternoon might be best, as this is when our strength and endurance peaks,
11:08possibly due to an increase in body temperature.
11:10Take three press-ups.
11:12So, no time like the present.
11:15Can you feel your muscles being worked?
11:17Can you feel them being worked?
11:19Can you feel them being worked?
11:20That's it.
11:21Yeah, that's good.
11:22It's in my shoulders.
11:24No pain, no gain.
11:25No, yeah.
11:26Girls, be careful.
11:27That truck's moving.
11:31That's it.
11:32Okay, down you go.
11:35Amanda has opted to start on the ground, but with press-ups from her knees,
11:39which are slightly easier than full-body ones.
11:42There you go.
11:43That's how you do it.
11:44Okay, and down you go.
11:51Quality is better than quantity.
11:53Slowly go all the way down until your chest is within an inch or two of the floor,
11:58and pause before pushing up.
12:00This time under tension is going to help you get the maximum muscle-building effect.
12:07Yes!
12:07You're pushing your whole body weight up, so it's going to be difficult.
12:10I've managed one, so it's definitely going to be challenging.
12:16Press-ups.
12:17They're not everybody's cup of tea.
12:20And to be fair, they're not exactly my cup of tea either.
12:23I don't know why I'm laughing, but did you see their faces when they saw the army out here
12:29doing all their fitness training?
12:32Oh, my word, what a picture.
12:34But they're doing it for their friend, and that's the key thing, moral support.
12:39So, fingers crossed, this is going to work out.
12:43Exercises that use your own body weight instead of equipment are known as calisthenics,
12:48and we have a long history of using them to get buff.
12:55Calisthenics first became popular in this country in the 19th century,
13:00and it was deemed one of the few activities that were okay for women to do when it comes to
13:05exercise.
13:06The phrase press-up didn't really come into proper use, popular use, until the 20th century.
13:12In the 1930s, the UK government was encouraging everybody to get involved in physical activity
13:18because of the fear we were unfit for war.
13:20And then you reach the 80s and the 90s, and all the military paraphernalia has been thrown away
13:26to be replaced by leg warmers, spandex, and neon headbands.
13:32This was the era when fitness videos were all the rage,
13:36and British icons like the Green Goddess and Mr. Motivator
13:40helped popularise bodyweight exercises for the general public.
13:45Today, we're still feeling the burn, thanks to fitness influencers like Joe Wicks.
13:51But how are the group getting on with their just one thing?
13:58Shalise is building muscle, doing reps against the wall.
14:03It's definitely out of my comfort zone, and it's a challenge.
14:07I'm still getting used to doing it against the wall.
14:10I'm finding that I feel a bit of the aches and pains of doing it.
14:17There's another reason I think this just one thing will really help Shalise.
14:23If I'm not feeling great, I'm really bad at being consistent,
14:28especially with exercise and weight, yeah.
14:31I'm an emotional eater.
14:33Food has always been like a way of treating myself.
14:36If I'm sad, yeah, it's one of those things that I'm not proud of.
14:41At the same time, it's a part of me.
14:45A study in 2018 found that strength training
14:48can reduce the symptoms of depression.
14:52So press-ups won't just help Shalise with her strength and fitness,
14:56they could also tackle her low mood.
15:01The rest of the group are having a mixed response to the challenge.
15:06Laura's advanced to press-ups on the ground, from her knees.
15:09I can do about six.
15:13That's the most I've done.
15:15But Sherry's streaking ahead, doing full-body press-ups.
15:20One. I'm still struggling.
15:26Anna's also started full-body press-ups,
15:28but he's finding it hard to build up the reps.
15:31I'm really struggling today.
15:33I can't see to hold my own body weight,
15:35and I've just realised how important a rest day is.
15:38A rest day every few days will give them time
15:41to recover physically and mentally,
15:43and will help prevent injuries.
15:46I can feel in my arms that it hurts quite a bit, so...
15:50Shalise has graduated from wall press-ups to the sofa,
15:53which will require more upper-body strength.
15:57I think this is all I can manage.
16:00But I gave it my best shot.
16:02This is definitely a whole new level of pain.
16:05But I definitely think it's worthwhile.
16:09I've been finding my press-ups hard going,
16:11and so far I've only managed two sets of ten,
16:14so I'm still a little way off my goal of three sets of twelve a day.
16:19I must admit, I'm not a big fan of going to gym,
16:23so any exercise I can do at home with minimal equipment
16:26is fine by me.
16:28And frankly, I haven't been doing much strength training of late,
16:32so I need some tricks to sort of keep me going,
16:35to sort of keep me at it.
16:37So I'm going to start doing my press-ups as soon as I wake up,
16:39even in my pyjamas.
16:41The second trick is to try to combine something you like doing
16:46with something you don't like doing.
16:48So while I'm not a big fan of press-ups,
16:50I know I need to do them.
16:52So I'm going to have some good music on,
16:54or a podcast, or even watch the TV.
16:58It's called temptation bundling.
17:01So you're combining something you like to do
17:03with something you don't like to do.
17:04And the idea is to make the whole thing much more pleasurable.
17:16And in the spirit of mixing pleasure with pain,
17:19over in Cardiff, I've organised for Shalees and her press-up posse
17:23to get completely out of their comfort zone.
17:26What have I got whilst I'm doing?
17:28Are you excited?
17:29Yeah.
17:32Oh, wow.
17:32Oh, my God.
17:34What is going on?
17:36They're going to use their muscle power
17:38on one of the UK's newest and most exciting sports,
17:42parkour.
17:45No.
17:46Oh, my God.
17:49It requires great upper body strength,
17:52so hopefully all of the training
17:54that Shalees and the group have been doing
17:55will stand them in good stead.
17:58Hey, guys.
17:59How's it going?
17:59My name's Otis.
18:00Today we're going to give parkour a go.
18:02That's why push-ups are a great asset in this sport.
18:06It's all about your own body weight,
18:08your own strength,
18:09and what you can do with that.
18:11Shall we give it a go?
18:12Yeah.
18:12Come on, then.
18:13Let's do it.
18:13Do it.
18:14Press-ups and parkour give us what's known as functional fitness.
18:20And through.
18:22You can do it.
18:23Do it.
18:25Yes.
18:25All right.
18:26Well done.
18:27This is the sort of fitness we need in everyday life
18:30for things like carrying shopping or opening a heavy door.
18:33So I'm going to get into position.
18:36And then a climb up is pushing straight up to there.
18:40Okay?
18:41These tasks can become harder as we get older
18:44and lose muscle mass.
18:46But press-ups and parkour will keep you stronger for longer.
18:50It's using that upper body strength to push from there.
18:53Okay?
18:54So talking about upper body strength, all right,
18:57we're going to try bar hang.
18:59Now, bar hang is a really, really great way
19:01of measuring longevity.
19:05Hanging from a bar requires us to hold on tight
19:08and the strong grip has been linked
19:10to a lower risk of premature death.
19:12Aiming for two minutes is where we should all
19:16be aiming for in life to be able to hold on.
19:18Two minutes?
19:19But we're going to go for as long as we can.
19:21I just want you to get that grip
19:23and then you're just going to hold.
19:29Okay, that's all I can do.
19:30About seven or eight seconds.
19:31Well done?
19:32Yeah, they're getting loose.
19:33That's what happened to me.
19:34You got this.
19:34Can I re-grip?
19:35Yeah, if you need.
19:36Can I re-grip?
19:37No, not.
19:38No.
19:4050 seconds.
19:41Well done.
19:42That was good.
19:43Time for Anna and Shalise's mum, Sherry,
19:46to have a go.
19:51I'm swinging.
19:53We can come back next week, actually.
19:55Really, really good.
19:56That's exactly what I was saying about focusing your mind.
19:59You got this, mum.
20:01In my head, I was singing,
20:02on Christ the solid rock I stand.
20:04Sorry.
20:06And I just had the bar going
20:08and I forgot I wasn't there for a minute.
20:11So proud of me.
20:12You can do it.
20:12You can do it.
20:13Come on.
20:15So proud of me.
20:1510 seconds.
20:16Breathe, breathe.
20:17And that's two minutes.
20:18Well done.
20:19Is she going to keep going there?
20:20Go on, go for three.
20:21No.
20:23Well done.
20:24Very nice.
20:26So how are the press-up pals
20:28feeling after their parkour workout?
20:33Never, ever thought I'd be doing this
20:35in my wildest dreams.
20:37The push-ups really did help.
20:40I just feel more energized,
20:43more healthy within myself.
20:45I don't feel as sluggish.
20:47That's within my brain and my body.
20:50So even, like, me and Anna were saying
20:52how we dream about it at some times.
20:54It's become a part of our, yeah, mindset.
20:59As well as strengthening muscle,
21:02press-ups could also boost our brain power.
21:05One study in young adults
21:07showed they had faster reaction times
21:09and could solve more problems
21:1115 minutes after strength training.
21:14And over 65s who took up strength training
21:18were found to have improved focus
21:20and decision-making skills.
21:23I want to go one step further
21:26with the help of my nephew, Felix.
21:28So, Felix, in order to get a really good brain workout,
21:32the science reckons that what you need to use
21:35is cognitive motor training,
21:37which is where you do an exercise
21:39and a cognitive test at the same time.
21:42Right?
21:42So I'm going to give it a go.
21:44Yeah, let's do this.
21:45Yeah, let's do it.
21:46Okay, so go easy on me.
21:48Capital cities.
21:50Capital cities of nations around the world.
21:52Good luck.
21:53Go easy on me.
21:54I'm an old man.
21:55Okay, right?
21:56Yeah.
21:57Okay, here we go.
21:58So what's the capital of Ireland?
22:00Dublin.
22:01And Iceland?
22:03Reykjavik.
22:04What about Norway?
22:05Norway.
22:07Oslo.
22:08And Croatia?
22:09Croatia.
22:11Zagreb.
22:12You're making this look easy.
22:13What about Azerbaijan?
22:14Azerbaijan.
22:15Ooh!
22:16Azerbaijan.
22:19Baku.
22:20And Malta?
22:22Malta.
22:23Malta.
22:24Well, perhaps working my brain
22:26is keeping my mind off the pain
22:28because I've reached a new personal best
22:30of 27 press-ups in a row.
22:32Valletta, is it?
22:33Yeah, that's it.
22:34Ooh!
22:35Is that it?
22:36And then...
22:37LAUGHTER
22:39I'll let you off now.
22:41While I take a break,
22:43the group are still working towards
22:45three sets of a dozen press-ups a day.
22:48It's a lot to aspire to,
22:50but Amanda's not one to chicken out.
22:53And I thought I might just increase the load today,
22:58because things are going really well.
23:00And it's a big day for Shalise.
23:03Three.
23:04That's all I can do.
23:05Wait, you did it!
23:07She's built up from wall, sofa and knee press-ups.
23:11And with the support of her friends and mum,
23:14she's now doing full-body press-ups.
23:17I've nailed.
23:23Some of the group are discovering
23:25that the beauty of press-ups
23:30is that you can do them anywhere,
23:33wildlife permitting.
23:36Oh, my God, I need to...
23:38Whoa!
23:39Let's go be involved.
23:40Let's see how we go.
23:42Eh?
23:42Ha-ha-ha!
23:43Eh!
23:44Shalise and the group have realised
23:45that to incorporate this just one thing
23:48into their daily lives
23:49takes just five minutes a day.
23:52I'm going to do some press-ups
23:53whilst I'm working today.
23:59It's nice.
24:01Done, then.
24:01I've achieved it today at work.
24:06To begin with, it was really tricky,
24:08but it's like something clicked.
24:10I don't even know how that happened.
24:11I didn't think I had a routine before
24:13and I was very opposed to it.
24:15But these days, it's just something I do
24:18like getting up in the morning.
24:20Shalise wanted something
24:21to help her reduce the risk of diabetes
24:24and improve her mood.
24:26And I thought press-ups would be just the thing.
24:28So, how do they do this?
24:31Well, stronger muscles need more glucose
24:35for energy and repair.
24:36They absorb this from the blood,
24:39which can actually lower blood sugar levels,
24:41reducing the risk of type 2 diabetes.
24:44And press-ups can also cause a release
24:47of the feel-good chemicals, endorphins,
24:50as part of the body's natural response to pain.
24:53So, people often experience a boost in mood
24:56and confidence to go with their expanding muscles
24:59and improved physical abilities.
25:05Shalise's challenge is almost at an end,
25:08so she's meeting with Mum Sherry
25:09and friends Anna, Amanda and Laura
25:12to compare notes.
25:14I couldn't do 3 to start with
25:17and now I'm on the floor
25:19and I'm doing up to 15
25:20and I think that's really surprising.
25:2215 happens to be my sweet spot.
25:23And you really feel you've done them as well
25:25straight after, don't you?
25:26Everything feels a lot tighter.
25:27Yeah.
25:28I've noticed my arms.
25:30Yeah, absolutely.
25:31When I did the first one,
25:32it was, like, really, really hard.
25:35It's surprising, isn't it?
25:35I know, and then it just continued practising.
25:39It just came from nowhere
25:40and it's like, you know, I can do 20, maybe 25,
25:44but not perfectly, but still, you know.
25:4625?
25:47Yes.
25:48I felt pretty proud of doing 15.
25:50Just so easy to do and quick.
25:52Yeah, you don't have to pay any money to go to the gym.
25:55If you don't want to, you can just do it at home.
25:57You can do it anywhere.
25:58Yeah, anywhere.
25:58I don't need to go to Mexico.
26:00OK, OK.
26:02Shalee's fully committed to her Just One Thing challenge.
26:06But has it made the difference she was hoping for?
26:09So I've seen some health benefits from doing this.
26:13These push-ups, I've enjoyed losing weight.
26:16And coming here and doing this regularly with you guys
26:20has really just improved my mood and well-being.
26:23And have the rest of the group bought in
26:26to the benefits of press-ups.
26:28I've lost a half a stone.
26:30I didn't think really changing one thing
26:31could change so many different things.
26:33Yeah, for real, yeah.
26:34Like, naturally, by changing this,
26:36by just doing press-ups every day,
26:37I now do multiple.
26:38I've changed my diet.
26:39I've changed, you know, the way I look at doing exercise.
26:42Half a stone's pretty good in one month.
26:43That's amazing.
26:44I don't know how much I lost,
26:45but I know I lost something because the rooly-poly gone.
26:50With rave reviews, there's just one thing left to discover.
26:55So the big question is, are we going to keep it up?
26:58Absolutely, I think I will.
27:00Definitely, most definitely, yeah.
27:03There's no doubt in my mind,
27:04I will definitely continue doing the Just One Thing challenge of push-ups.
27:09We've all discussed as a group that we're going to keep going
27:11and we've actually planned another challenge.
27:14I think we were talking about doing a muddy challenge
27:15as the next thing, a run through the mud.
27:20I think I remember thinking, why?
27:22Why do I have to do this?
27:24Of all the things, I could have been given.
27:26But, yeah, I really do feel like it's an improvement
27:29to how I live and work and learn my life, yeah.
27:33If Chalise keeps up her press-ups routine,
27:36she could improve her upper body strength and her mood
27:40and reduce her risk of developing type 2 diabetes.
27:44And I've realised the benefits too.
27:47I know I've got to make more of an effort
27:50when it comes to exercise, especially at my age.
27:53And the old excuse of, well, I haven't got enough time,
27:56that doesn't really cut it anymore.
27:58Because it's not just good for my body,
28:00it's good for my head too.
28:02I want my brain and my biceps to be in perfect harmony.
28:33I want my brain and my biceps to be in perfect harmony.
28:36You
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