Hälsa Health Show: “Movement Is Medicine” (S2 EP4)

Hello everybody and welcome to the
Halsa Health Show where we help you play at 100% today we have a very
special guest, Dr. Cuan Coetzee (DC), all the way from South Africa, welcome Cuan thank
you so can you just tell us a little bit about yourself great so yeah as you said
I’m a chiropractor from South Africa moved here to the UK about 4 months ago
excellent and ran my own practice in a small town called East London which is
interesting because I live quite close to East London in the UK yes yeah my
passion is movement exercise personally my brother’s almost an orthopedic
surgeon so it’s kind of in our family and yeah my passion is just to help
people and I’ve got such a cool privilege of being able to do that for a
living excellent so you said as a chiropractor you focus your skills on
certain areas what would you say is your primary focus in practice I’d say
definitely getting people moving or at least keeping them moving and as a turn
yeah it’s just it it just helps prevent so many more mechanical issues in the
future and just focusing on the mechanics the nervous system can do its
part excellent so you’ve got a whole brand set up
around this that’s this so can you tell us a little bit cool so movemed started
the term was coined in 2013 and when I was still in South Africa and the catch phrase was
movement is medicine and both are a privilege, in South Africa that’s so
obvious just poverty ridden country but so so just having health care itself is
a privilege yeah and then what I realized is also movement the only
excuse I get well except for people not doing exercise is if they’re not got
shoes so that was quite obvious in South Africa so yes my passion is just to get
people moving so why do you think it’s so important for people to be educated
about movement I think we get so blown away with the work place stress etc
where people just don’t actually realize importance of exercise or they think
that perhaps it’s like this big thing that they have to do for 2 hours every day
when honestly just just doing a simple stretch or a simple core activation in itself
can be exercise and yes we’ll touch on it just now but the benefits of
getting people moving is huge ok so what is it when you’re teaching about
movement what is the most important thing you think about movement what’s
the most important principle or the most important principles and so with
movemed we’ve basically identified three principles really I think across
the board we all lack in some way with flexibility, we all lack
somewhere with flexibility and just as you and I are sitting right now our glutes
are short so we don’t often get to get taught about the need to stretch our
glutes for instance if you’re sitting at a desk where your shoulders are actually
rounding for 8 to 10 hours a day we should be stretching them backwards so
flexibility is a big one core strength seats and seat belts and
back rests of chairs teaches the body to not use its core which is obviously there to hold up the spine itself and in proprioception that’s a funny one
not many people know what it means it’s just you’re yeah the body’s ability to
actually balance just as growing up with shoes means that our the arches of our
feet lose the ability to keep us balanced yes we just try get people
doing all that ok so I’m sure we’ve spoken about what we need to do what the
principles are what is the side effect if you don’t move what happens to your
body so there’s principles we’ll cover just now but if you don’t move
if you don’t use it then you lose it and you don’t use a muscle it’ll waste away
you don’t use a joint, eventually it’ll fuse you don’t move a tendon I get it gets
weaker yeah so it’s it just also puts you at risk of a heap of chronic
diseases, it’s well documented that exercise can can just
decrease your risk hugely good so can you go through some of the benefits of
it what are the benefits of movement how can it help us yes so in the media it’s
often badly publicized where movement is basically
just for healthy heart or getting ripped where not many people speak about the
benefits of movements such as the anti-inflammatory effect the deepest
risk of using opioids which is a huge crisis at the moment the effect like
depression anxiety they recently had a thing on the BBC about that way if they
were saying that like if just going swimming in cold water is more effective
than taking Prozac and now I suppose does that link in with movements
definitely I’d suggest so 100% good so I know you’ve got to want to go
through what you’ve got yeah I think we already covered most of its the benefits
of movements we didn’t touch on this hand the anti-inflammatory properties
how does so how does movement even help that so yeah so the research will show
that if you keep exercising and keep moving your your risk of insulin
sensitivity and type 2 diabetes go down drastically and also the anti-inflammatory so
I mean probably like one of the biggest-selling drug at the moment would
be over the counter anti-inflammatories and just by doing exercise and keeping
the body moving has the positive effect on inflammation which is huge don’t you
think it’s also interesting how it’s changed in medicine and in the field
that we work in it used to be if you’re injured you rest do you feel that that’s
changed so during the acute phase of it injury lack within the first 72 hours
your job is to control being in inflammation but instead of taking it
away just increase the blood flow of the area and we’ll need a better healing
process but from day 3 to 14 in the past was always rest now it is actually keep
it move a ligament or a muscle or a tendon by just doing
gradual movement it stimulates growth in those planes as opposed to just just a
big ball of scar tissue excellent so basically the lesson is
just keep moving right so on that note you’ve got quite a few videos out on
YouTube yes can you tell us a little about that
do you enjoy the creative process I do I do
so movemed was designed as like a media platform yes just to educate the entire
world so yes been slowly testing it out I’m not the best on the video yet but
yes like it is a cool simple easy way Instagram only gives you sort of one
minute yes though it’s a nice way just to once we teach teach someone about
something and yeah movement is medicine and I think knowledge is power which is
indeed and again on that note you also writing a book yes so can you tell
us about that very very excited have a draft copy which is not as out obviously
but holding them crossing fingers building next year hopefully the first
draft will be out and what are you hoping to teach people through that so
it’s just seven years of what I’ve learnt in practice and we cover the
three broad concepts of movement we cover a few things on genetics how movement
can affect your genetics and the chiropractic side of movement the diet
side of movement recovery and exercise in particular zone two but it’s just the
benefits of movement and what I’ve seen it helping my patients good so how do you
apply this in your own life obviously we want to teach it to all of our patients
but how do you use this in your own life I think I do practice what I preach yeah
yeah so we’ll cover the recovery graph just now but it’s so simple
if you don’t recover from anything your body will will have less health or less
fitness going forward since I do try practice what I preach my family hates it, I’m always sort of at them about their stretching etc yeah my brother the
orthopaedic guy he’s got the worst flexibility in the world so yes it it constantly
trying to be an example good I like that we really should practice what we preach
at all times so can you go through that recovery process with us because I mean
we all we encourage people to exercise we encourage them to go out there but
not a lot of people know how important it is what happens afterwards so can you run through that with us yes so very simple if we have to do
exercise or take our like fitness or health so let’s say you’re
both here right now and then right now you’re now going for 10 or 15K run
directly after the run right now our fitness goes down immune system goes down a little
bit obviously we’re fatigued okay so after you’ve done your fitness then you’re
supposed to recover so what happens between there and there
how much recovery you get the quality of your recovery is directly proportional
to your new level of fitness or health and something that I’ve found so
interesting is I invested in a Garmin with a wrist heart rate so overnight it
takes a very accurate resting heart rate and if I wake up in the morning and I
see that see that that that there’s a small spike in my heart rate it means
that the body hasn’t recovered from something so that day I’ll do a zone 2
or easy very easy day with stretching or core etc. and the next day the
resting heart rate part of a graph goes straight down and in that day you can train
trainer a bit harder often you wake up and you feeling good but your heart rate
tells you that you’re actually feeling useless so yes that’s a very important
thing to say because so often in practice you say it’s not really
important about how you feel it’s how you function correct and heart rate
monitors your function right very good so can you explain to us about this zone
2 exercise I mean just tell me I need more information please
so I’m stronger I get a lot of flack about it because every session I just
post so I’m – as usual zone 2 as usual and yep so it’s quite simple, it is a zone where you’re you’re benefiting from cardiovascular fitness
it’s a pace if you’re running etc where it’s it’s fast enough for you to gain
fitness but it’s it’s slow enough for you to recover so most exercise should be done in zone
2 when you push them hard you should go into these red zones and that’s how
you can break down the body in a positive way and provided your recovery
is good it will super compensate and it will actually get bit better the
biggest problem across the board is that everyone lives in zone 3 so you’d like
running at a pace where it’s too fast to recover but it’s too slow to get fitter
and so yeah you just skip the soup or you just like I own that same zone and
then so it and also goes goes into laughs if you have a 8-5 job so the whole
day your body’s and/or zone 3 stress you just need to recover better and when you
do we kind of bitter you can do everything else harder good so I think
one of the things with modern times a lot of people there are working in the
offices all day and then they feel really tired and say you but I don’t
really have time for exercise yes how would you counter that I mean how
are you going to explain the benefits to them the principles behind it like what
is it going to do to change their life if they make time how would you approach
that great so I mean it’s every single person that I see this there is a time
constraint I mean like you only have so many hours of the day I’ll just try to
convince them that starting with baby steps is is that all that you have to do
so if you at a desk job I’ll show you how to stretch at your desk and show any
things that you can do at work that will just counteract the chronic stress cycle
those who are doing exercise already are then try and see where we can like sort of
tweak it a bit get them recovering better get them stretching more get
their core better etc okay excellent so you’ve also just recently competed
in the London duathlon how did that go not bad
yes I managed to get third place and it was like it was quite cool and literally
just stuck to the basics and I did most my training in zone 2 three weeks before
I got hit by a car thanks London Wow yes and honestly everything just
went perfectly didn’t get sick and on the day honestly
for 80kg right now there’s no real reason that I could have done those
kinds of times yeah except just sticking to the basics recovering well training
hard always stick to the basics so on that note would you be happy to show us
some basic exercises that we can apply at home definitely excellent, lets go do that! Great so you’re gonna show us four
simple things to do to help my movement and therefore my medicine right lets do it
exercise very simple and if you had told your desk while at work, I’ll show you a simple glute stretch, take a seat for me So here’s a case point, most people will sit with their backs against the backs of the chair support, what that does is it teaches your core not to work, so come right to the edge of the char make yourself as tall as possible, cross your leg like that perfect, now make yourself tall again Now just lean forward and keep your back straight you should feel a strain on the bum, yes. That’s a simple as it is, so you can literally be at your desk typing while doing it The next one is to counteract your keyboard posture, your driving posture or or your 21st century slouch and you can do that in any doorway and you just lean forward and you just hang its as easy as that Shoulder right? Just by leaning forward you should feel it stretch at the front
yes easy as that that’s good the thing with stretching to realize is
that you don’t have to count to 30 so it won’t take any meaningful time out of your
day or all day you see you hold it until it stretches less throughout the day roughly
every hour let me show you a core activation so
important to realize here is that you can do this activation literally at your
desk as well and the whole point of the core activation is just to teach the body
again how to activate them so if you join your fingers between your
belly button and your pelvic bone over here those are the abs I wanted to try
to suck it against your spine right now okay hold that for me at the same time
stop a wee so if you’re ready use the pelvic floor muscles to stop a wee now keep both of those active and try and breathe on it it should feel weird it should feel
like I was having to breath either into your lungs, ribs sorry and yes and you just try to keep that
active for as many reps as you can soon as your fingers feel it gets fatiguing stop
have a break and yes you’ll see that your endurance gets better
your body will naturally activate your core more and practically you can do this
activation when you’re kind of bent down to pick up something to support the back
so if you can to stand on one leg for me with your eyes open, now closed, so we should see that
Quinton’s feet start to actually wobble a bit and there is a function of
proprioception is that it’s it’s meant to tell your body where you are in space
just growing up with shoes on will decrease your your body’s way of
balancing itself and especially if you’re elderly this is directly linked
to your risk of falling and just can’t process can you prove that
exactly great for some simple things really simple as that thank you very
much for joining us I hope you enjoyed it and I look forward to seeing you on the
next Halsa Health Show you

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