[Music] [Music] for [Music] [Music] foree [Music] for Grand [Music] epas [Music] spe [Music] [Music] for [Music] for Hi how are you I'm fine Dr Ed PHS so the majority of of diseases we actually quote up to 80% are the result of our the behaviors that we choose meaning how much you choose to exercise how active you are we're we're choosing to do this sitting down we could be walking um what you eat how much you eat are you getting sufficient sleep at night okay whether you choose to use tobacco um how we handle our stress
okay is is another piece whether we take a few minutes to breathe whether there's some sort of a mindfulness to our to what we do all all of those those simple behaviors are responsible we say 80% of uh chronic diseases I'd like to show you my my desk here I climb on here we'll set the seat for you and I have a fancy one so this this goes up and down okay 3 two 1 go and we can make it harder okay and I and I work on my computer or I I take the [Music]
call [Music] [Music] fore speech for speech [Music] for [Music] [Music] so you know I grew up my teenage years was in the 1950s and I never remember there being an emphasis on exercise at all but I was never athletic I think I talked to you about that and but I also didn't exercise much at all until I did have my heart surgery but the real turning point was I had a blood test I don't remember exactly now five six years ago and I was diagnosed as pre-diabetes that's when the doctor um suggested more exercise to
walk at least three to four or five times a week if you could and cut back on sugar I stopped eating ice cream I cheat every now and then but but it's a big difference and we started to [Music] walk the most common chronic diseases that that plague the world now uh include diabetes many types of cancer heart disease stroke um depression uh all come along and are all remarkably improved by getting enough physical activity and what's interesting to think about is that we can think about enough physical activity which just means getting 150 minutes
per week and that it's a way of preventing these illnesses but even more so it's a way of treating them and reversing illness and so I'm pretty healthy my heart is good but I would say the mostly what drives me here is the weather and um you know we're here if it's very cold and we're here if it's very hot [Music] outside there are actually only two test Ed ways to make a city throughout history and around the world uh one of them has existed as long as humans have been making non-nomadic settlements which is
about 10,000 years and we call that the neighborhood and a neighborhood is defined in certain ways uh principally as being uh compact as being diverse at least in use so places to live work shop recreate all together uh and also to be being walkable now around the middle of the 20th century pretty much starting here in America but now exported very effectively to the rest of the world um was developed the other type of of city which we call suburban sprawl suburban sprawl is characterized as being the opposite it's clearly not diverse and so you
have just places to shop separated from places to work separated from places to live and it's not walkable because when you make that first decision to separate uses from each other uh and typically reconnect them only with highways then of course driving becomes mandatory and we say the the automobile transforms from being um an instrument of freedom to a prosthetic device that you actually just need to to live your daily [Music] [Applause] life [Music] for for what happened in Copenhagen is that starting in 1903 so 115 years ago uh the first bicycle tracks were built
and then there has basically been built every single year new distances and today we have almost 400 kilometers of segregated bicycle infrastructure in the city so it's not only a very efficient comfortable nice relaxing way to get around city but it's also an ex it's extremely good for your health it's okay six for the uh infrastructure therefore it's kind of the basic but also it has to do with this about normalizing Cy there has been some there was a research in United Kingdom and they did a project they had a normal look woman cycling down
a a street with no helmet just normal clothes cycling and then they had a person with a helmet and reflex rest and all kind of protective gear on and they could see the the car was driving much closer to the person that were all protected and they kept more distance to the person that look like a normal person so apart from the infrastructure it's also a question of keep communicating to to car drivers and everybody else that it's not it's not cyclist it's people it could be my sister or it could be my daughter or
it could be my mother on that bike so therefore of course I take care [Music] of fore [Music] for [Music] for and of course when you as a child learn that cycling is a very fast way to get around it's a very efficient way it's an extremely fun way to get around uh because you have speed and you see so many things you as a grownup you understand that cycling can be one of the choices you can take you can use your car you can walk you can drump jump on the bus or public transport
but you can definitely also take your [Music] bicycle in school many schools in Denmark for example the kids they take like for fun a driver license for cycling so they also know how to do signs and how to do things so yes so have some knowledge on how to behave yourself but also some knowledge on the other modes of Transport in Copenhagen the Market's here for cycling until like a distance of 7 8 kilm for a trip is around 60% then 60% uses a bike so also in Copenhagen there's a focus on doing a regional
uh network of super cycle highways where you can use the bicycle on longer [Music] distances [Music] Moon we also know from from numbers what is cycle today in the greater Copenhagen region saves the industry for 1.1 absenc because of sickness days per year and if you work with human resources or if you work with management you know that that is a very very good if you can make the numbers people stay away from work if you can make that number drop you're making a good investment because people are more productive they're more fresh they're more
happy they're more healthy I'm not saying that the bicycle is an answer to everything but it is a very big key to solve a lot of the issues that we face as modern cities with a lot of people with a lot of congestion with a lot of noise pollution with a lot of air pollution and even in some of the mega cities 25 30 kilm it's maybe too a bit too much and I'm pretty sure sure driving 30 km in a car in a Brazilian Mega City takes quite some [Music] [Music] time [Music] [Applause] [Music]
[Music] for [Music] fore speech speeech spee spee change takes time you can't change it in overnight or in one or two years I speak about the the importance of a focus of uh normalizing cycling um not treating it as something very special but just treating it as a a normal way of Transport you don't ask people in cars please get out of your car and push it for 50 met and get back in is no problem but when you plan for cycling sometimes you ask people on bikes to do all kind of strange things because
oh no they're just cyclist they can they can handle it um so this is about the infrastructure but it's also about how we see people on [Music] bikes [Music] for one thing that is has been very educational for Copenhagen is to understand that it is an extremely good investment when you invest in bicycle infrastructure we know from numbers that for every one single kilometer we change the car with a bicycle we saved the Danish Society for seven Cronos a little less than1 US dollar we saved the Danish Society for seven cronas in prolonged life and
improved health if you go out and you say to that business leader okay okay look through your staff see who has many sick days who often stays away from work uh and check out the ones who don't those who are active one way or the other go to the gym play football use the bicycle walk they are less sick you can of course go to the gym that can be ideal for a lot of people but but the good thing about cycling and walking is that you can actually take a lot of your daily exercise
while you are transporting yourself [Music] [Music] [Music] Brazil Mexico easts UNS [Music] [Music] for for [Music] a lot of people do not like exercising I happen to enjoy it I'm very unusual that way I come here every day some of my friends comment that you know I've kind of gone a little overboard or you know I'm obviously very committed to this because it's important to me I'm not addicted to anything else that's hurting people or my body or yeah so it's [Music] okay I had um currents of breast cancer in 2009 I was actually on
a medication with the breast cancer treatment and um one of the side effects of that medication is bone loss so they did not want to do further medication to treat the bone loss that's where my doctor said you know we'll focus on strength training and um you know really bodybuilding so that was critical for me cuz I didn't want more medications now I'm off of all of that [Music] medication forit our schedules at work are very busy you hit the ground running you're you're multitasking constantly so instant message email on a conference call all at
once for at least you know 8 to 10 hours a day and um and actually that's one of the things on my on my watch reminds you you should be standing you know it says oh time to stand up we need to wake up people to the idea that we need to break up the sitting even 5 minutes an hour little breaks is is enough even if you do 10 minutes every two hours um and that's in addition to the message that uh we also want you to get 150 minutes of moderately intense physical activity
like a brisk walk how do we get people to do this we need to change the culture we need to make it so that this becomes the the norm meaning that the to get someplace that walking is actually the safer quicker more fun uh more efficient way to do it and you know I think it was interesting the whole thing that started a few years ago with the 10,000 steps now that's you know everybody talks about that like oh I have to get in my steps and again it encourages that just that mental Behavior oh
I should be doing 10,000 steps a day it's a goal and it's an very achievable goal for [Music] for fore for fore for [Music] for [Music] [Music] for [Music] on foree [Music] [Music] for [Music] there are three ways in which exercise is so powerfully important for your brain number one it has immediate positive benefits for your brain and cognitive function it improves your mood because dopamine and serotonin and neurotransmitters like neur adrenaline are increasing in your brain right after during and after exercise it also improves your focus dependent on the prefrontal cortex right behind your
forehead and it improves your reaction time so you can catch the cup of coffee before before it drops off the table if you continue the exercise it literally changes the brain's Anatomy physiology and function um in two very important ways so um there is a key structure important for memory called the hippocampus and exercise is actually stimulating the birth of brand new brain cells in the hippocampus and animal studies show that it actually improves memory function for you can start to feel the immediate brain changing effects of exercise simply from a walk and my best
tip is to find a way to make it as fun and pleasurable for yourself as you can um do something fun at home have a pillow fight with your with your family uh one of my favorites is all alone so nobody can see you take your favorite song the song that really makes your foot tap and dance to it all by yourself like nobody's looking dancing to your favorite song is a wonderful way to uh get your heart rate up so make it fun it'll it'll allow you to start feeling that exhilaration and that positive
effect of [Music] exercise [Music] you see from the research that obesity is on the rise mental health issues are on the rise depression is on the rise with teen suicide is up by 33% um digital addictions is up um drug addictions is up and we also know that it's a huge economic burden on the world not just our country here in the US but everywhere the Health Care Systems longterm what it how it actually impacts and everybody does know the benefits of physical activity not only on a child but just a human being I mean
we were designed to move um and it is it's it's shocking to me every day that we don't have physical activity as in schools and it's not as important as math science or English because it should be moving in so box is a free before school physical activity program um that anybody can run in their schools it's a curriculum that teaches functional fitness physical literacy mindfulness meditation um it's meant to allow anybody a parent a teacher a Community member to bring this physical activity and nutrition program to schools it can be run before school during
school or after school how many pieces of fruit a day should you eat or how many servings of fruit three two 20 how a juice and so it's our responsibility as adults to actually provide these children the opportunity to move so they can actually handle a day of learning and be our future leaders and make sure that we're living in a healthy [Music] Society [Music] for [Music] SP fore fore video game gaming the hell for fore fore foreign foreign fore speech fore [Music] speee [Music] [Music] those [Music] for SM [Music] [Music] prier [Music] [Music] forent
[Music] ucation [Music] for G G we will find the way [Music] [Applause] for [Music] [Music] for [Music] for [Music] for the morning starts with with the kids coming in and and they jump their feeling so if they feel tired they can put one leg on tired and if they feel curious they put the other leg on a curious and then after that they have to jump to me and then I get to you know a few few seconds with only the contact with one kids so I said okay nice that you are here and then
the following comes because in order to do this then I know that when they come in it might take 5 seconds or it might take 10 seconds or it might take 20 seconds but that time it's only for that one kid okay today when when we are sitting too much so that is why we have to change the school there is so many researchers that have done research in this that that movement helps thinking and movement makes it easier to learn and movement makes it also easier to focus so that's what we believe in and
try to to to have it as a part of everyday activity so this is not the thing that we do only once in a week it's something that we' have every in every subject we do some movement this breaking sitting is a big Trend in finish schools nowadays and we know that uh half of all sedentary time accumulates during school day and uh there are initiatives that teachers try to break sitting have active breaks during school lessons and also they try to motivate uh uh standing during academic lessons and there's a lot you can do
by offering opportunity for standing I think that uh normally uh students don't resist these kind of things they want to move if you were were asking about uh students that what is best in in fin schools I think 90% of them will tell you that it's the reist time or it's it's the physical education lesson so it it kind of kind of those things that they could do uh something uh more freely okay you have to change your style to do your work okay it I think it's it's could be difficult thing even for you
and even for me if someone someone else tell tell us that that won't [Music] work we have um breaks during the school day and usually it's so that it's teaching 45 minutes and then a 50 minutes break or that was at least when I was in school but nowadays it's so that we have uh in in the morning we have a half an hour break and on Fridays because the school guard is now we have it's quite icy and lots of snow so and we have a nice park here here just 100 me M away
so today it was possible for the kids to to take a [Music] [Music] walk is the key key way to change this kind of behavior and especially related to this sedentary Behavior because nowadays in many schools and work places it's a norm to sit all day during meetings during lessons but if we can change that Norm so that it's normal to stand up during the lessons stand up and walk during the meetings and uh this kind of change in behavior and and uh social norms could make a change and I think that educational institutions are
key factor to make this change we have to use technology in order to promote physical activity and break sitting as well and I think there are good examples that for instance in schools if you use [Laughter] tablets there are these QR codes and you can put different tasks so today we had two different end QR codes and behind one of the Q codes there were 10 different movements behind the other Q code there was a paddle net which is a platform where they can write their own comments so that they can also say well what
would they like to have more of and why it was a way of activating both physically the kids but also what should we do in our school to to make it more physical active and make it [Music] nicer fore fore [Music] [Music] [Music] foree [Music] foree foree spe [Music] speee for when [Music] for for [Music] for for for for for for [Music] for [Music] for sh Ops video [Music] for for [Music] [Music] you for [Music] for spee [Music] [Music] spee [Music] [Music] he [Music] [Music] he [Music] [Music] [Music] [Music] [Music] [Music] m
