Full Transcript Welcome to Calgary's 11th Walk with a Doc 0:00 The Calgary's 11th Walk with a Doc. 0:02 I cannot believe it's been almost a year, so thank you to all of you for making that a reality. 0:07 And I'm also very proud of all you individually just now. 0:11 Thank you coming out in the freezing cold, but still to do an indoor walk, prioritize your health, get your steps in, and of course build our healthier 0:19 community together. 0:20 Most of you know me, I'll give you the full intro for the new faces. 0:23 I'm Dr. 0:23 Hussain Kimji. 0:24 My mission is to help people with three things, become your happiest and healthiest self, manage, prevent, and reverse chronic diseases, 0:31 an optimize mental health and emotional wellbeing. 0:34 A little bit more important than that, that I am also a human in progress, so I like to do these walks with you rather than telling people what to, 0:40 do and it is my privilege to host the Calgary Walk with the Doc. 0:44 We actually recently learned that we have crossed 700 chapters around the world. 0:49 When we started here last year, we were around 600. So there's been amazing growth.
Introduction to Dr. Hussain Kimji and the Walk with a Doc mission 0:53 Again, thank you to all of you. 0:55 We always start with a health talk. 0:56 Today's talk is going to be about strength training and resistance training. 1:00 Any of your doing that or not doing? 1:02 Good. 1:03 Great. 1:03 Okay. 1:04 Strength training, what is it? 1:06 It involves purposeful movement of moving the muscles in your body. 1:10 The key word for me though is the resistance training part. 1:13 So you're still using your muscles, but you are pushing against an external force. 1:17 Does that make sense? 1:18 The resistance is what helps to damage the muscle so that you can build and repair it and then grow it. 1:23 Okay? 1:25 We want to do more and more of it. 1:26 Lately, for some reason, I've been talking to patients and clients more about it and people often feel overwhelmed or it can be frustrating or feels like 1:35 I tried to sign up for a gym or sweaty sessions, heavy lifting, expensive fees, fitness memberships. 1:40 It doesn't actually need to be that way. 1:42 So I think about things that you can use at home. 1:44 Kettlebells, dumbbells barbell, medicine balls, those can very effective. 1:49 But let's say you have no gym equipment. 1:51 Use things in your home. 1:53 Milk jugs, soup cans, water bottles, backpacks, grocery bags filled with objects. 1:58 These are all ways that you can still move against resistance. 2:01 Still with me? 2:02 My favourite one is using your body weight. 2:05 That is still resistance training when you pair it with gravity.
What strength and resistance training means 2:09 At home, anywhere, right here, you can do squats, lunges, push-ups, planks. 2:14 I know some of those are not fun, but they're the easiest ways to get into strength training without needing to overwhelm yourself or feel like you need 2:22 a bunch of things before you start. 2:24 Make sense? 2:25 Okay. 2:25 Are those the activities you guys are doing or you're doing maybe more or different things? 2:31 Yeah, yeah, in fact, so Jenna and I were talking this morning about shoulder pressing your baby. 2:38 But even for practical day-to-day activities, right? 2:41 So if you need to reach for something on a high shelf, take out something from a cabinet, if your going to lift a basket of laundry, 2:47 a lot of us do this, but what we really want to do is to be able to this. 2:51 Which is the practice of squatting, and your then building the muscles. 2:55 And your gonna save your low back a lotta pain as well. 2:57 Groceries is my other favorite example. 3:00 If you do a Costco run or a regular grocery run, you've got to lift the heavy groceries. 3:04 First to your car, then out of your garage, than into your house, and then putting it away. 3:08 So strength and resistance training actually makes your quality of life better. 3:12 It makes you ability to do your day to day things easier. 3:16 Good? 3:17 There are a million benefits. 3:18 We started talking about them already. 3:20 It will improve for women, improves your experience of menopause, so you have less symptoms or a better experience through it. 3:26 it can boost your metabolism.
Simple ways to train at home without gym equipment 3:28 What that actually means is the more muscle that you carry on your body the, more energy your, body burns even when you're not doing the workouts. 3:35 So great for obesity and weight management as well. 3:37 If you have diabetes or you wish to prevent type 2 diabetes, your muscles will soak up glucose. 3:43 So you'll have less circulating glucose, better regulated blood sugar. 3:46 Another really good benefit for strength and resistance training is your mental health. 3:51 Mental health, a better mood, and better sleep. 3:53 If struggle with anxiety, depression, you can manage those better or have an easier time getting through those. 3:59 And with your brain, it prevents cognitive decline. 4:03 So strength and resistance training is the number one thing you can do to prevent progression of Alzheimer's disease and reduce your risk of developing 4:12 it and stay sharp. 4:13 Does that all make sense? 4:14 There are millions of other benefits. 4:15 It improves your balance, your core strength, the things at home we talked about. 4:20 The guidelines, what do they say? 4:21 At least a minimum of two days a week for adults, ideally more if you can, and for children and teenagers, at least three times a weak. 4:29 The rest of the days in the week, it is important to be doing cardio or aerobic training, but also to have rest and recovery days because your muscles 4:36 need time to rest in recover so that they can grow properly. 4:40 And of course, optimal healthy nutrition to build the muscles, okay? 4:44 Any questions so far? 4:46 No, still good? 4:47 Yeah, go for it.
Everyday strength for daily life and injury prevention 4:52 Yeah, so this would be it. 4:54 That's an excellent question. 4:55 So the more muscle you can add to your body, or a lot of people I work with, just any human actually, generally develops osteoarthritis, 5:02 wear and tear of the joints, which causes people a So the idea is you want to take the load of your weight or your body off of the joint. 5:10 The best way to do that is to build up the muscles around the joints. 5:14 So it brings joint stability, reduces the risk of, the risks associated with falls as we get older. 5:19 You can even increase your bone density. 5:22 And when you strengthen the muscle around, you take load off the join, so you have less pain. 5:27 But it would still be this, muscle strength and resistance training. 5:29 Yeah, awesome question. 5:34 Yeah, yeah, oh no. 5:35 Yeah. 5:46 Totally, totally. 5:47 And this is actually the last thing I wanted to share with all of you, is it doesn't need to be that way. 5:52 Those programs are good, and if they work for you awesome. 5:54 But it does need be so intense. 5:56 What matters more is showing up every day, even if it's little by little. 6:00 So the low bar I talk to people about is, can you do 10 squats while your morning coffee or tea is brewing? 6:06 Can you five or 10 lunges after you brush your teeth once or twice a day? 6:10 Could you push ups, could you a plank before your shower?
Health benefits of resistance training 6:13 These are again all things you can do, no equipment at home, As you get into them, it becomes easier and easier to do 12 reps, 6:20 15 reps. 6:21 But you can build it over time. 6:22 So we really want to focus on building the micro habit, winning the micromoment, and then letting those results stack up in your favor. 6:31 Sound good? 6:32 Any questions about anything at all? 6:35 No? 6:36 Yes, yeah. 6:37 Planted question. 6:43 Okay, fine. 6:44 Good question! 6:46 So I think you guys know this from the blog, but recommended daily amount to avoid a protein deficiency is 0.8 grams per kilogram. 6:55 Now, if you wanna build more muscle or maintain that muscle, it would recommend a little bit more, 1.2 to 1,6 grams for kilogram, 7:03 some people online will even say two or 2.5 grams or kilogram or more. 7:07 Unless you're doing like a bodybuilding competition or working towards a specific goal, that is a lot of protein. 7:13 I think another important thing to share just on protein is that we're told a lot lately to chase protein and eat more protein. 7:19 Please remember the whole food package that your protein comes with. 7:23 So sometimes people will tell me, hey, I'm eating a ribeye steak and I am getting my protein, and you are 20, 30 grams of protein but you're also getting 7:30 a load of calorie density, extra calories from the saturated fat intake in that same steak.
Training guidelines, recovery, and joint support 7:35 Find the risk of colon cancer and other things. 7:39 It's not just the protein itself. 7:41 What else am I putting in my body with it? 7:44 Good question. 7:45 I can't fault you for that one. 7:53 in terms of like quality or how it is for the, that's an excellent question. 7:56 I would say no and the American College of Lifestyle Medicine would also say, no. 7:59 So we generally recommend a whole food plant predominant eating pattern. 8:04 We know for sure that all plant proteins have all this nine essential amino acids. 8:08 In fact, amino acid as you know are the building blocks for your muscle to grow and build and repair them after the exercise or strength training. 8:16 So you get all of that from plants, so think like tofu, tempeh, seitan, beans, lentils, edamame, those are all excellent plant sources of whole protein. 8:25 The other big advantage, like we just talked about the steak, in the flip side, plant proteins are prepackaged with fiber,
Micro-habits for consistency and protein nutrition Q&A 8:31 not saturated fat. 8:32 So the other recent thing is eat more fiber. 8:34 Now here's a way you can get protein and fiber and low carb and health and muscle building all in one. 8:41 Plant proteins would be predominant for sure. 8:43 Animal proteins are still good options if that's what you're eating or if you can access but try to limit the saturated fat intake. 8:50 Lastly protein powders, protein bars, of course there are other ingredients in them. 8:54 They can disrupt the gut microbiome but at the same time they can be quick, easy, on the go, convenient things. 9:00 A lot of us are living practically in North American life. 9:03 It's very fast paced. 9:06 From wherever you came from today to here, likely you passed many fast food places, or many foodplaces. 9:12 To have a convenient option, if you end up choosing protein powder over McDonald's as an example, it's relatively better, 9:19 right? 9:22 It's not the powder, its how much protein you take. 9:25 And also how water you drink. 9:27 Your kidneys are a nice filtration system. 9:29 Yeah. 9:30 Okay. 9:31 Good? 9:33 We'll do our usual walks. 9:34 We walk for about 45 to 50 minutes. 9:35 Will do as many laps as we can. 9:38 There's no rush though. 9:38 Walk at your own pace. 9:39 If you want to power walk, if you wanna slow walk benches, washrooms, and we'll take a photo and then we get started. 9:45 Sound good? 9:45 Okay, let's come together.
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