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.
00:11Maybe you want something to lift your mood.
00:15Following in the footsteps of Dr. Michael Moseley
00:17in 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.
00:35I haven'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.
00:50I 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
01:02and famous for its breathtaking 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?
01:50I feel pleased to meet you too. Come in, come away in.
01:53You've had a couple of health knocks over the years.
01:56Indeed, yes.
01:57Both mental and physical.
01:58OK.
01:59I 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.
02:13Right.
02:13I loved cycling.
02:14I 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.
02:47I 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.
03:00I did try walking.
03:01And I walked with my granddaughter Holly.
03:04Although I should love every second of her because she's a gorgeous girl, full of energy.
03:08I just simply felt that was a, you know.
03:10And 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.
03:21You want that motivation back?
03:22Absolutely.
03:23I need that spark, you know.
03:24Okay.
03:24It's just, I try to describe it in my head that people are living like in a colour and I'm
03:29living in 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, but it's going
03:39to give you that mental boost as well.
03:41And bring some joy back.
03:42Do I need my passport?
03:45No 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.
03:51Yeah.
03:53Your just one thing is easy exercise.
04:00I like the word easy.
04:02What are we going to do?
04:02We'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.
04:10Right.
04:11Three.
04:12Four.
04:13You feel like in your legs.
04:14Five.
04:14Five.
04:15And we're sat.
04:16Oh, okay.
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, so when they're lengthened, as opposed to
04:32when they're shortened.
04:33Shortened, yes.
04:33Okay.
04:34So it's almost like doing everything a little bit more backwards.
04:38It 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.
04:50The exercise where your muscles are lengthening under tension, and is the part of the exercise that usually feels the
04:56easiest.
04:57Instead of lifting or walking down, instead of stays a week.
05:00Okay.
05:01Right?
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 do this, yes.
05:14Well, Alisa, are you willing to take on my just one thing side?
05:19Absolutely, 100%.
05:19Fantastic.
05:20And we'll see how it goes.
05:22Should we give it another go?
05:23Yeah, go for it, come on.
05:24Two.
05:25One.
05:26Down, and we're up again, quick.
05:27Oh!
05:28You really feel the quick one.
05:29Far out of what I was expecting.
05:31It was great to be surprised.
05:32And they won't be able to catch it.
05:33I'll be so fast.
05:34I know I'll be running backwards down the hills.
05:38Why don't we try some?
05:40Come 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.
05:47Yeah, right.
05:47Heel raises, right.
05:48Up.
05:49And down.
05:50Okay, Linda.
05:51Oh, up.
05:51Down.
05:52Down.
05:53That's so easy.
05:54That's a good one.
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.
06:06Whoa.
06:08I don't know if I can do that.
06:09No, that's a hard one.
06:10If I live on my own, I've got nobody to help me in and out the car or on and
06:15off the settee
06:16and things like that.
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 and then 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 and I didn't let many people in,
07:00but I was always forced to with this lovely challenge.
07:04I feel definitely more energy.
07:06I sleep better, which is wonderful.
07:09It'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.
07:23Well done, Alistair.
07:26There's not much in life where you can say you've got more out of it than you put in,
07:30but easy exercise maximises your effort and gives you the most reward.
07:37It doesn't get much easier than that.
08:09Part of the business is gone.
08:09By more at least, check out my friend who's going to be able to find good decisions.
08:09But still have that?
08:09That's why the best possible government should do any change in the best way.
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