0:00:09.143,0:00:15.997
Today, my real role is to persuade you[br]that the chair you are sitting on

0:00:16.409,0:00:17.704
is a "fatal chair"!

0:00:18.237,0:00:23.461
And that chair is not a dear friend[br]but a bitter enemy.

0:00:23.882,0:00:24.644
It differes!

0:00:27.963,0:00:31.440
I want to take you with me in a journey[br]to Australia!

0:00:31.590,0:00:33.310
Who wants to go?[br]Everyone, I know.

0:00:33.976,0:00:37.408
I have spent seven years[br]in this college in Australia.

0:00:37.953,0:00:42.040
But let me tell you what happened[br]in my first two months in the college.

0:00:43.765,0:00:44.622
This is my office.

0:00:46.650,0:00:49.859
If I wanted to print a paper[br]I order a print

0:00:50.864,0:00:52.795
then I have to leave the office

0:00:52.795,0:00:54.777
get out from the building

0:00:55.032,0:00:56.310
go to another building

0:00:56.569,0:00:59.262
in that building there's a room[br]for copying and printing

0:00:59.483,0:01:02.826
I take the paper and go back to my office[br]grouchy!

0:01:03.593,0:01:06.497
Why don't I have a printer?[br]I'm a PhD student!

0:01:06.555,0:01:08.058
I'm a scholar! I want a print!

0:01:08.405,0:01:10.379
It's impossible![br]This is a poor college!

0:01:10.379,0:01:12.051
You know when a Saudi gets angry!

0:01:12.051,0:01:14.035
Instantly, I send a letter to the boss,

0:01:14.186,0:01:15.817
that I want a printer!

0:01:16.692,0:01:18.909
There're 5 Australian PhD students[br]with me,

0:01:18.909,0:01:20.729
didn't have any problem with that!

0:01:20.729,0:01:23.878
They said to me,[br]"Muhamed, this is good for your health!"

0:01:24.150,0:01:26.498
You're making an effort,[br]by leaving the chair.

0:01:26.932,0:01:28.361
I replied, "No talk for health

0:01:29.025,0:01:31.696
tell me how to get a printer!

0:01:31.767,0:01:32.705
I want a printer!"

0:01:32.913,0:01:35.146
They brought me a printer, I was happy.

0:01:35.146,0:01:36.271
but after a while

0:01:37.375,0:01:40.941
I had pains in my lower back[br]due to sitting for long periods

0:01:41.164,0:01:44.523
and I didn't figure out

0:01:45.683,0:01:48.501
that the real cause was the chair!

0:01:48.933,0:01:51.585
Firstly, we all know the danger of drugs

0:01:51.903,0:01:53.583
secondly, smoking.

0:01:53.870,0:01:55.177
thirdly, alcohol.

0:01:55.299,0:01:59.462
fourth, the chair you're sitting on[br]it right now!

0:01:59.963,0:02:03.428
before and then and all the time.

0:02:04.221,0:02:06.245
We're sitting every where.

0:02:06.662,0:02:09.969
If we follow the steps of the cave man

0:02:10.159,0:02:12.981
passing by the agrarian age[br]then the industrial age

0:02:13.203,0:02:15.329
Man never sit down

0:02:15.780,0:02:17.896
Man never sit except in the present time.

0:02:18.239,0:02:21.509
The time of computer, Internet,[br]and mobile phone.

0:02:22.169,0:02:24.204
So we're sitting now everywhere.

0:02:24.615,0:02:29.074
Smoking isn't the unhealthiest[br]thing anymore.

0:02:29.677,0:02:32.782
It's sitting which becomes more dangerous.

0:02:33.161,0:02:36.660
yes, It's said that sitting for too long

0:02:37.072,0:02:39.775
is the new smoking of our era.

0:02:40.112,0:02:41.516
Disaster! Why?

0:02:41.751,0:02:45.893
Because there are many diseases[br]linked to sitting.

0:02:46.329,0:02:47.212
That's its name.

0:02:47.630,0:02:50.619
Medically, it's called sitting disease.

0:02:51.267,0:02:55.343
Heart diseases, osteoporosis, obesity,[br]early death

0:02:55.821,0:02:57.312
Diabetes, high blood pressure.

0:02:57.481,0:02:58.567
Shall I keep counting?

0:02:58.854,0:03:02.991
There is more than thirty[br]or forty diseases linked to sitting.

0:03:03.226,0:03:06.562
I can't tell you all of them[br]otherwise I'll stay till the day ends.

0:03:11.795,0:03:16.686
Now if we have a dinner tonight[br]a fatty dinner.

0:03:17.093,0:03:18.933
Fats and sugars.

0:03:19.280,0:03:21.187
Something like the open buffet.

0:03:21.505,0:03:23.188
Are we going to be fat tomorrow?

0:03:23.883,0:03:26.299
Of course not, we won't be obese.

0:03:26.586,0:03:29.399
But if we live on this bad[br]dietary behavior

0:03:29.567,0:03:34.525
for everyday for year, two years,[br]three... ten years.

0:03:34.812,0:03:38.533
Of course we'll be fat[br]because of that behavior.

0:03:39.839,0:03:41.837
Same thing with sitting.

0:03:42.373,0:03:44.379
If we sit for twenty four hours on a chair

0:03:44.748,0:03:50.291
We won't be ill with those diseases.

0:03:50.982,0:03:52.845
But if that becomes our behavior

0:03:53.201,0:03:54.460
sitting everyday

0:03:54.836,0:03:57.210
for a year, two years, three,[br]five, ten years

0:03:58.067,0:04:04.675
of course we'll be ill,[br]at least one disease of sitting diseases.

0:04:05.059,0:04:06.456
We shouldn't accept that.

0:04:08.519,0:04:13.003
It's been ten years,[br]since we got to world cup of football.

0:04:13.543,0:04:14.275
Right?

0:04:15.032,0:04:19.221
Saudi Arabia Kingdom is the third[br]globally in physical inactivity

0:04:19.600,0:04:25.855
This is a report by Lancet magazine[br]one of the famous medical magazines.

0:04:26.523,0:04:34.099
Unfortunately, Saudi Arabia comes first in[br]high BP, obesity, diabetes, osteoporosis.

0:04:34.514,0:04:36.246
These diseases.. what we call them?

0:04:36.857,0:04:38.215
Sitting diseases.

0:04:40.101,0:04:43.499
We sit in home, college,[br]car and in school.

0:04:43.816,0:04:49.856
Even in playground, 22 players[br]watched by 60,000 spectators!

0:04:50.259,0:04:53.602
Beside that millions of spectators[br]watching the TV.

0:04:53.953,0:04:55.706
Watching but not practicing!

0:04:56.247,0:04:57.266
What a kind of world!

0:04:58.626,0:05:00.021
The scientific recommendation

0:05:01.041,0:05:04.730
which I keep repeating for 20 years[br]twenty years.

0:05:05.462,0:05:08.860
This scientific recommendation says

0:05:09.145,0:05:15.884
everybody should practice an activity[br]for 30 minutes to prevent heart diseases.

0:05:16.856,0:05:18.919
In fact, the situation changed.

0:05:19.452,0:05:24.136
2 or 3 years ago, scientific studies[br]claimed that 30 mins. isn't enough

0:05:24.637,0:05:26.172
for prevention of heart diseases

0:05:26.556,0:05:29.021
The real question is[br]what are you doing all the day?

0:05:29.021,0:05:33.160
30 minutes and then sit all the day! No

0:05:34.907,0:05:41.081
If we spend our time[br]sitting in front of TV

0:05:41.518,0:05:42.911
on the internet

0:05:43.699,0:05:45.987
using electronic devices

0:05:46.808,0:05:51.012
then it doesn't matter[br]if you exercise or not.

0:05:51.647,0:05:55.986
You're liable for heart diseases,[br]and this's a disaster.

0:06:00.860,0:06:04.260
Do you think that only ordinary people[br]are physically inactive?

0:06:04.703,0:06:05.655
Indeed not.

0:06:06.326,0:06:10.329
This's a study that we've made about[br]football players

0:06:10.679,0:06:14.033
of one of Riyadh capital's clubs.

0:06:14.702,0:06:19.015
which was published in an international[br]meeting in Santiago - America.

0:06:19.749,0:06:22.416
To figure the percentage of players'[br]physical inactivity

0:06:22.966,0:06:26.711
77% of them were inactive spending[br]the rest of the day

0:06:27.088,0:06:31.838
watching TV, on the Internet,[br]using mobiles, playing video games.

0:06:32.216,0:06:37.585
So physical inactivity is common among[br]people and players which is a problem.

0:06:38.303,0:06:40.401
"Doctor you've terrified us" you said.

0:06:40.908,0:06:42.213
In fact we must be.

0:06:42.630,0:06:46.992
But the good news[br]is the solution is very easy.

0:06:47.651,0:06:50.513
The solution needs a simple change[br]in our lives.

0:06:50.787,0:06:57.999
There's a rule which I call[br]"Active and healthy life" rule.

0:06:58.311,0:06:59.363
Changing our behavior

0:06:59.776,0:07:02.543
8+1+15 equals?

0:07:03.021,0:07:03.919
24

0:07:04.362,0:07:05.761
what do I mean by 24?

0:07:06.810,0:07:10.289
24 hours, all of us have 24 hours

0:07:10.666,0:07:13.681
even you who points 23 not 24, it's 24.

0:07:14.727,0:07:18.168
Let's calculate it - I was kidding[br]with him - let's divide the 24 hours

0:07:18.517,0:07:23.099
8 hours for sleep at night[br]at night not the morning

0:07:23.164,0:07:26.894
8 hours is a healthy behavior not laziness

0:07:27.434,0:07:30.000
one hour for physical activity

0:07:30.351,0:07:33.103
any physical activity walking,[br]jogging, biking, swimming

0:07:33.356,0:07:36.684
any activity that you like[br]and practicing it everyday

0:07:37.098,0:07:37.955
is perfect.

0:07:38.401,0:07:43.716
For the rest of the day, the rest of[br]the 24 hours. we've got 15hrs, what to do?

0:07:44.174,0:07:46.184
This is the active behavior in life.

0:07:46.626,0:07:48.859
You should shorten time of sitting.

0:07:49.275,0:07:51.503
you should shorten the time of sitting

0:07:51.755,0:07:57.460
by shorting the time spent on Internet[br]mobile, video games.

0:07:57.842,0:08:01.988
We should increase the everyday physical[br]activity in our lives.

0:08:02.138,0:08:07.098
Like: going upstairs, walking to masjid[br]walking in the college, walking in school

0:08:07.507,0:08:12.063
housework, house business[br]specially this part is perfect.

0:08:12.443,0:08:20.160
Cleaning the floor, walls[br]the kitchen, working on house garden.

0:08:20.415,0:08:24.176
These things need a very high energy[br]and is so important.

0:08:28.472,0:08:32.352
We should stop focusing on this area.

0:08:33.370,0:08:36.855
This part isn't made for sitting on it.

0:08:37.298,0:08:45.233
We must shift our focus from[br]this upper square to... the lower one.

0:08:45.646,0:08:47.575
We must use the feet.

0:08:47.800,0:08:49.547
Physiologically and anatomically

0:08:49.897,0:08:55.167
God's created feet for walk,[br]movement, and standing.

0:08:57.586,0:09:02.164
Brothers and sisters, physical inactivity[br]is a behavior.

0:09:02.798,0:09:06.900
Smoking kid'll be a smoker in the future.

0:09:07.822,0:09:12.579
Obese child'll be an obese man[br]when he grow up.

0:09:13.152,0:09:15.852
Same thing with physical inactivity.

0:09:16.267,0:09:18.879
Inactive kid who sits all the time

0:09:19.136,0:09:23.413
will be inactive adult who sits[br]for too long in the future.

0:09:25.692,0:09:30.727
We must change our life[br]and our environment.

0:09:31.132,0:09:33.325
Active environment helps us.

0:09:33.773,0:09:37.201
At homes, schools, universities,[br]work places and everywhere.

0:09:37.612,0:09:40.032
We must change these environments.

0:09:40.851,0:09:41.908
How?

0:09:43.551,0:09:45.364
These are some western examples.

0:09:46.255,0:09:49.502
Some people get rid of round tables

0:09:49.948,0:09:55.017
and replaced them[br]by walk and talk meetings.

0:09:55.119,0:09:55.842
Why?

0:09:56.214,0:10:00.700
Innovation, creativity,[br]making right decision

0:10:00.700,0:10:03.700
all are better while walking not sitting.

0:10:03.700,0:10:04.688
Scientific proof?

0:10:05.204,0:10:06.625
I'll give one.

0:10:07.058,0:10:12.601
Now, on the left an image of brain[br]after a period of sitting.

0:10:13.163,0:10:17.917
Now, let's compare it to a brain image[br]after walking for 20 minutes.

0:10:18.350,0:10:21.135
Look at green, red and yellow areas.

0:10:21.703,0:10:26.140
This is an evidence of increased[br]brain cells' activity.

0:10:27.058,0:10:31.641
So, creativity and making the right[br]decisions happening during walking

0:10:31.641,0:10:34.761
are better than those while sitting.

0:10:35.821,0:10:39.794
Exams are soon, who wants to study should[br]study walking or you'll sleep sitting.

0:10:40.757,0:10:42.278
I recommend that.

0:10:42.278,0:10:49.967
Some people have got rid of classic desks[br]which we called " inactive desks"

0:10:50.337,0:10:52.597
what you see here is an active desk.

0:10:53.132,0:10:58.015
Conveyor belt[br]attached to a desk with a computer

0:10:58.367,0:11:03.290
which enables the person to sit for 8 hrs[br]through slow walking.

0:11:04.136,0:11:08.970
Also, there is a fixed bicycle[br]attached to this active desk.

0:11:10.053,0:11:15.730
Some schools, have got rid of chairs[br]and replaced them by medical balls

0:11:16.077,0:11:19.221
These balls require balance.

0:11:19.443,0:11:26.370
That balance make most of back, abdominal[br]and feet muscles do efforts all the time

0:11:27.643,0:11:32.519
This is a library where they've[br]replaced chairs with medical balls.

0:11:33.781,0:11:39.184
Moreover, there're schools in west[br]have no chairs at all.

0:11:39.755,0:11:42.489
Schools with no chairs at all.

0:11:42.743,0:11:47.354
Students are taking their lessons[br]standing on feet.

0:11:48.207,0:11:49.764
These students are young.[br]

0:11:50.752,0:11:52.840
Now, it's you're turn.

0:11:53.823,0:11:55.946
This is you're turn.

0:11:56.368,0:11:58.723
If scientific studies[br]couldn't convince you...

0:12:00.369,0:12:06.034
Can I ask everybody, now, men and women[br]to stand up, please?

0:12:06.414,0:12:13.840
To stand for the rest of the talk[br]and you'll feel the difference.

0:12:14.254,0:12:20.426
I ask you to stand, please.[br]All of you, yes all of you.

0:12:21.217,0:12:30.363
Best scene I saw in my life, not sure how[br]many of you here as I can't see everything

0:12:30.434,0:12:31.628
God blesses.

0:12:34.147,0:12:39.952
Well, I've given you[br]western examples till now.

0:12:40.421,0:12:43.405
Can we Saudi people change our traits?

0:12:44.034,0:12:45.303
Who is it in pictures?

0:12:45.554,0:12:51.141
This is Saudi man. Me wearing headband[br]to prove that I'm Saudi and I can change.

0:12:51.425,0:12:54.324
This is my office in[br]King's Saud university with no chair

0:12:54.900,0:12:57.340
even my lectures, I give them standing.

0:12:57.688,0:13:00.269
(Applause)

0:13:03.367,0:13:07.498
My students listening to me[br]in the standing position.

0:13:07.879,0:13:11.406
If they were here,[br]they would prove me true.

0:13:14.462,0:13:17.613
This is my desk at home.

0:13:17.999,0:13:20.722
Of course there is no chair,[br]only the conveyor belt.

0:13:21.503,0:13:26.838
Now, I'm working 8 hrs[br]with a speed less than 2 km\hr.

0:13:27.379,0:13:28.524
I am an active man.

0:13:28.774,0:13:32.779
This is my desk at home and this[br]conveyor belt cost me less than 1000 Rial.

0:13:33.039,0:13:35.520
A simple change makes me active.

0:13:37.781,0:13:40.129
(Applause)

0:13:45.868,0:13:48.468
My youngest daughter, 1st grade, insisted

0:13:48.968,0:13:54.910
to come to prove to everybody[br]that she can get rid of the fatal chair

0:13:55.323,0:13:59.232
and that she can use computer[br]on foot, too.

0:14:00.502,0:14:02.695
(Applause)

0:14:08.385,0:14:14.212
We always wonder, why some people

0:14:14.499,0:14:19.843
- some inactive people -[br]eat more but never get obese?

0:14:21.439,0:14:28.619
someone always eat at night but still thin[br]while if I smell the food I gain weight?

0:14:28.874,0:14:34.021
What makes them thin[br]without any physical activity?

0:14:34.683,0:14:41.237
Science magazine, one of the best medical[br]journal in the world,answers this question

0:14:42.011,0:14:45.058
as they searched for a group[br]of a very lazy people

0:14:46.708,0:14:50.070
divided them into 2 groups[br]obese group, which is normal result.

0:14:50.835,0:14:52.839
Physical inactivity leads to obesity.

0:14:53.143,0:14:55.218
But what is abnormal is the second group.

0:14:55.218,0:14:56.887
Non-obese thin people

0:14:57.274,0:14:58.638
who are very inactive.

0:14:59.561,0:15:04.554
Valued their daily physical activity[br]every movement.

0:15:05.095,0:15:09.319
For ten consecutive days[br]with precise devices.

0:15:09.989,0:15:11.895
Here is the result, in front of you.

0:15:13.127,0:15:19.333
Sitting time, and standing time[br]sitting in white and standing green

0:15:19.806,0:15:22.623
Note that obese sit more.

0:15:23.761,0:15:27.780
But non-obese stands more like you now.

0:15:29.574,0:15:32.197
Well, then what they've done?

0:15:32.495,0:15:37.819
They measured the difference in energy[br]between obese and non-obese.

0:15:38.265,0:15:46.017
They found that 352 calories[br]were consumed by standing.

0:15:46.419,0:15:50.700
Is this considered as high or low energy?

0:15:50.981,0:15:53.569
Let's convert it to physical activity.

0:15:53.781,0:15:59.890
These 352 calories[br]equals 42 minutes of running a day,

0:16:00.839,0:16:07.117
or 72 minutes walking[br]i.e one hour and 12 minutes.

0:16:07.621,0:16:10.869
The study concluded that

0:16:11.223,0:16:17.494
Standing energy makes the skinny, skinny.

0:16:20.101,0:16:25.824
I always wonder -[br]This question puzzles me.

0:16:26.080,0:16:31.483
Why is domestic worker skinny[br]comparing to anyone else?

0:16:32.082,0:16:37.098
Not only women but men, as well.

0:16:37.768,0:16:40.680
For example, the driver comparing[br]to his employer -

0:16:41.094,0:16:45.660
Somethings have progressed and others[br]regressed which makes me out of my mind.

0:16:46.266,0:16:48.208
Obesity is omnipresent.

0:16:49.864,0:16:58.595
Finally, I want to remind you and myself[br]about " Healthy active behavior rule"

0:16:59.231,0:17:02.976
Yes he can change, yes she can change.

0:17:03.294,0:17:09.496
Yes, we all can change our behavior[br]from laziness to active

0:17:09.833,0:17:15.538
and apply the[br]"Healthy and active life rule",

0:17:15.655,0:17:25.373
8 hours sleep, one hour of physical[br]activity, 15 hours doing some active work

0:17:25.646,0:17:27.829
Thank you,[br]Thanks TEDxRiyadh.

0:17:37.981,0:17:41.981
(Applause)