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Content Source: Which Exercise Burns the Most Calories?

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Kyle Case: Hello and welcome to the Huntsman World Senior Games Active Life. My name is Kyle Case and I'll be your host on this amazing journey as we attempt to help you get the most out of your life. Joining me in the studio today is my co-pilot, Jeff Harding. Jeff? How are you doing today?

Jeff Harding: Kyle, I am well.

Kyle Case: I never know what you're going to say, but I'm always like anxious and yet excited to see what it is.

Jeff Harding: I look at the expressions on your face just before I give my answer, and then after you hear the answer, you just kind of roll back like, oh he was normal today.

Kyle Case: Yeah he did a normal one today, but it's always fun. It's always fun. I'm glad that you're doing well.

Jeff Harding: I'm not a whirling dervish today.

Kyle Case: Not today.

Jeff Harding: No.

Kyle Case: But I know there have been times where you have whirled just like a dervish.

Jeff Harding: Yes I have.

Kyle Case: Yes.

Jeff Harding: At a spin class.

Kyle Case: So speaking of dervish and spin classes and just exercise in general, which is what we often speak about on the show.

Jeff Harding: We do.

Kyle Case: I think when it comes to exercise, most people want the most bang for their buck. Would you agree with that?

Jeff Harding: If they're going to spend a buck exercising, they want the most bang. You're right.

Kyle Case: And even if they're not going to spend a buck, if they're going to spend their time exercising, the most benefit for the amount of time and resources and whatever they're investing into it.

Jeff Harding: The return on the investment is important.

Kyle Case: That's right, that's what we're looking for. So that being the case, have you ever wondered which exercise burns the most calories?

Jeff Harding: I probably should have but I haven't.

Kyle Case: You've never wondered it but now you're starting to?

Jeff Harding: I just know the ones I'm doing aren't burning many calories so I need to know.

Kyle Case: Okay. Okay. I don't know about that, I think you're burning calories. I found this article in Time Magazine. It was written by Markham Hyde and he asked that same question. What is the exercise that burns the most calories?

Jeff Harding: I can hardly wait to find out.

Kyle Case: Well let's be honest, I think we all want to know that.

Jeff Harding: Oh yeah, we really do.

Kyle Case: Cause if we're going to exercise, we want to be efficient with that, right?

Jeff Harding: If we're going to spend the time doing it, we want to get the bones for it, right.

Kyle Case: So here's the thing. Exercise scientists for years have rigorously studied the amount of energy that people expand during different types of exercises.

Jeff Harding: So, did they burn a lot of calories during their rigorous study?

Kyle Case: I think that they probably did it.

Jeff Harding: I bet they did too.

Kyle Case: Maybe not as much as those who are exercising. But I think there were calories burned.

Jeff Harding: I think so.

Kyle Case: So here's the thing when it comes to exercise that you need to keep in mind, right?

Jeff Harding: Okay.

Kyle Case: The more muscles that you engage, and the harder and or longer that you push those muscles, the more energy your body is going to churn through. That makes sense.

Jeff Harding: It does. It does.

Kyle Case: There's logic there, right?

Jeff Harding: Yeah.

Kyle Case: So this is, according to Dr. Tim Church who's an exercise research and Professor of preventative medicine at Pennington Biomedical Research Center at Louisiana State University. That's a mouthful.

Jeff Harding: That is.

Kyle Case: So in order to maximize the number of calories that you burn, he says you want an exercise that uses both lower and upper body muscle groups and is performed at a high intensity.

Jeff Harding: So burpees.

Kyle Case: Well burpees are an example, right?

Jeff Harding: Right.

Kyle Case: So the one that he's talking about specifically is a CrossFit example. You know what a CrossFit is right?

Jeff Harding: Yeah, sure.

Kyle Case: So in CrossFit, they have these interesting names. They're usually just names of people, that is a specific exercise that they do.

Jeff Harding: Okay.

Kyle Case: And they found that the popular CrossFit workout called Cindy, are you familiar with what Cindy is?

Jeff Harding: No. I do not know what Cindy is.

Kyle Case: I didn't know what it was either. I know that they named them just these weird names, but I didn't know what Cindy was. It turns out that Cindy is the workout where you do a series of pull ups, push ups and squats in as many reps as possible.

Jeff Harding: I don't like Cindy.

Kyle Case: Yeah. So the Cindy burns on average 13 calories per minute and the workout itself lasts 20 minutes. So exercisers burned an average of 260 calories in total, and that was a pretty good one.

Jeff Harding: I'll give up my cookie instead of doing Cindy, okay?

Kyle Case: That was okay. That was a good workout. But he says that the per minute calorie burn isn't always the best way to assess the workouts' energy demands because the total time spent training and the person's willingness to stick with a workout are also important factors. So if you're extremely short on time a high intensity interval training is probably your best option. And we've talked about some of the other benefits that come with a HIIT workout.

Jeff Harding: Yeah.

Kyle Case: But in the real world, many people won't be comfortable or even capable of engaging in regular or extended bouts of high intensity training. It's just a tough workout.

Jeff Harding: It is. It is.

Kyle Case: It's good for us, but it's a tough one. So he says, a more fair way to assess an exercise's true energy demands is to ask people to do it at a pace that is comfortable to them. And when it comes to vigorous calorie burning exercises that people are comfortable doing for extended periods of time running usually comes out on top of that list. And I think that makes sense too, right?

Jeff Harding: It does.

Kyle Case: So according to an online calorie estimator from the American Council on Exercise, a 115 pound person running for 30 minutes at a slow to moderate pace, which they say is about a 10 minute mile, would burn approximately 260 calories. The same amount of calories that were burned in a typical Cindy CrossFit type workout. A 175 pound person would burn nearly 400 calories doing that same 30 minute run, though.

Jeff Harding: So I'm about 800 calories.

Kyle Case: I'm not going to do the math. But if you've done it that quickly, I'll leave you to that. But if you pick up the pace when you're running, of course, you can achieve an even higher greater rate of calorie burn. And so running is a good one.

Jeff Harding: Sure it is.

Kyle Case: So which one is it? If we're trying to find the best exercise, right?

Jeff Harding: Right.

Kyle Case: So here's the bottom line Jeff. I'm just going to tell you what they said in the article because I think that this makes a lot of sense. The best workout for burning calories is the one that you will actually do.

Jeff Harding: That was what, I was going to say that. That's the thought that came to mind. The one that you'll do is the best one.

Kyle Case: And it is true. So if you find extreme forms of exercise that maximize your permanent calorie burn something that you can and will do, then that's a great one. Do that one.

Jeff Harding: You know what I'm best at is jumping to conclusions.

Kyle Case: Jumping to conclusions is always a good exercise.

Jeff Harding: I can do that all day long.

Kyle Case: Yeah. But if you can't stick with that and you think running could work out for you, then running might be the way to go.

Jeff Harding: It might be, yeah.

Kyle Case: So let's get a second opinion on that.

Jeff Harding: I think we have an expert that might be able to help us out.

Kyle Case: We are lucky enough to have an expert. Today's guest is Dr. Susan Hart, an Associate Professor of Exercise Science and the Chair of the Department of Health and Human Performance at Dixie State University. Dr. Hart, thank you for joining us today.

Dr. Susan Hart: It has already been a ball and I've only been here about 10 minutes.

Kyle Case: So what do you think? This is your area of expertise. Did I say anything that makes sense to you?

Dr. Susan Hart: Absolutely. And today, I think some of the things that we're going to talk about are what really compromises successful living and fitness throughout the lifespan. And I think you've hit the nail on the head right now. Is getting involved in things that you like to do and things that you want to do. And when you were talking about the HIIT program and the Cindy program and so forth, that just kind of kept going. I was just reverberating, I'm thinking, "where are they going to go with this? How many people are really going to do this high intensity type of workout?"

Kyle Case: Right.

Dr. Susan Hart: Yeah, so you want to really engage in some stuff that you find fun and that you want to do and also some activities that you're socializing. I know many times in Exercise Science, we talk about the best way of burning calories and that we talked in terms of exercise prescription and those types of things. I hear that all the time, and the problem with using the word prescription is that people take it like a medication and they think, "I'm a little bit obese, I want to get in good shape so if I take this prescription I may lose weight." And some of the thing-

Kyle Case: It fixes everything.

Jeff Harding: If one's good, two's better.

Dr. Susan Hart: Right. And some of the things that you're talking about in your article there, it's not only the calories that you're burning during the exercise about itself, but you continue to burn calories after that exercise.

Kyle Case: There's an after burn, right?

Dr. Susan Hart: And all of that's good. And so will you see some fat loss and some muscle gain. Absolutely those are all good things. But once you reach that, if you're really taking exercise as a prescription, then a lot of people just quit. "I'm just done. Oh, I reached my goal. And now I can relax." And so then they go through this cyclical thing, which can really be more detrimental than helpful.

Kyle Case: Yeah.

Dr. Susan Hart: And so yeah. So today I think some of the things that we're going to talk about are activities that really comprise, an activity program regimen that you're going to want to do. And so you won't think of it as prescription, you'll just think about it as a way of life.

Kyle Case: It's what you do. It's just your lifestyle.

Dr. Susan Hart: Yeah. And you're not trying to save your 20 minutes to do exercise and activity, that's all part of the game.

Jeff Harding: You look forward to it. Yeah.

Dr. Susan Hart: Right. You're trying to find the 20 minutes to get your work in, you know what I mean? As opposed to your exercise.

Kyle Case: Absolutely. You're listening to the Huntsman World Senior Games Active Life and we're visiting with Dr. Susan Hart who is an associate Professor of Exercise Science at Dixie State University and you use the term that I really like. In fact I love it especially when it comes to senior sports and relation to the Huntsman World Senior Games. But you used the term successful aging. So, tell us what you mean by that. Because I love that term.

Dr. Susan Hart: Well, when you think of successful aging, I mean it's sort of a process, right? And successful aging is really an accumulation of how we've lived our lives and the experiences that we've had, the people that we've met. And when it comes to things that we're going to talk about on the show, specifically the choices that we make for ourselves and really more about how we manage our lives in terms of that 20 minutes. Is that something we're trying to work in? Or is that something that is such a part of our lives that we're not trying to find the 20 minutes, we're trying to find that amount of time to get other things in.

Kyle Case: Yeah.

Jeff Harding: So if you could come up with a one sentence definition for successful aging, what would it be?

Dr. Susan Hart: I think it's something that's very subjective in terms of what you feel is successful for yourself. Certainly I think physical activity would be something that should be part of-

Kyle Case: It has to be a piece of that, right?

Dr. Susan Hart: It has to be a piece of it because of all of the different facets of life domain so to speak, of our lives that it affects. And these are some things that we'll talk about today.

Jeff Harding: Yeah.

Kyle Case: We use the term a lot at the Huntsman World Senior Games active aging. And of course we all want to be active. None of us look forward to being confined to a couch or a chair or whatever. And I love that concept of successful aging as well. And I love the idea that it's a decision and that it's a process and like we were talking about earlier Dr. Hart, the thing that I really just love about this concept of the active life and active aging and just moving forward is that there isn't a one size fits all. There's so many options that are available and there's not an absolute right or an absolute wrong way, but just find the thing that works for you, right?

Dr. Susan Hart: Right, you have it. The only absolute wrong way is to do things that are-

Kyle Case: Is to do nothing, right?

Dr. Susan Hart: Well, yes. Absolutely. To do nothing. And also to do things that are not safe.

Kyle Case: Right.

Jeff Harding: Right.

Dr. Susan Hart: Do you know what I mean? If you have some certain conditions, then you need to be careful because you can hurt yourself and in addition to that, you can create a situation where then you can't exercise.

Kyle Case: Right.

Dr. Susan Hart: And I think this idea of exercising throughout the life span is so very important and we'll get to that.

Kyle Case: So let's do that. Let's talk about some of the types of exercise that are best for optimizing a quality of life living that active life that we're all shooting for.

Dr. Susan Hart: Sure. And some people have asked me, is it resistance training? Is it running and aerobic fitness, and so forth? And I think the bottom line is, it's a combination of those things, definitely and you need to be training all the systems so that they are all optimizing your workouts and your successful living and your functional fitness. And I just wanted to share a few things. If we are doing these things, I mentioned a while ago, it's affecting all of our domains of life. I mean, so often we think it's physical, the physical domain and so forth. And that has to do with not only physical fitness, but also sensory motor fitness.

Jeff Harding: Sure.

Dr. Susan Hart: Our ability to attain motor skills.

Kyle Case: Yeah.

Dr. Susan Hart: And then ultimately, to be able to participate with friends and stuff in activities that are cool. You don't want to just spend a lot of time ... I sometimes feel sorry for people when I walk in a gym, and they have that 20 minutes. And they're on the treadmill. And I think-

Kyle Case: All by themselves with their headphones on, right?

Dr. Susan Hart: Yeah, I bought a treadmill one time when I was pregnant. I bought one of those ellipticals and I had one in my house. And that's about the only time I've had something like that. And it's a great place to dry my towels. It worked out really, really well. But you live in St. George, Utah, and you're on an elliptical or on a treadmill, when you could be out with your friends and engaging in some other kinds of activities.

Jeff Harding: Oh, you bet.

Dr. Susan Hart: But sometimes since we don't live a healthful lifestyle, we have different-

Kyle Case: We're not able to, right?

Dr. Susan Hart: Aspects of our body that start to degrade. And then we can't do stuff with our friends. We can't participate in sports and things like that.

Kyle Case: So again, we live in such a great area here in Southern Utah. But wherever you live, there are opportunities to get outside, to get into nature, even if it's a city park, and then that social aspect as well. Talk a little bit about how important mentally, psychologically that social aspect of interacting with people is to your overall health and wellness as well.

Dr. Susan Hart: Well, I think it's absolutely essential. I mean, it's huge, especially if you're talking about successful living. The treadmill will get you in shape and that's only looking at one domain of our physical being, right?

Kyle Case: Right.

Dr. Susan Hart: That's looking at health related fitness.

Jeff Harding: Right.

Dr. Susan Hart: And so, and that's good, that's a good thing. But there's other aspects and so we want to look at really development especially as we get older, an enhancement of our cognition and our abilities to do things what they call now fluid intelligence. To make decisions and things like that. And I think exercising in groups and also with other individuals, that there's a lot of research that shows that, that's really important in that. We need to be social. We're social creatures. In addition to that psychological well being, improved attitudes toward life, our coping skills and our resilience and we get that a lot of times, not only in terms of just exercising and getting in shape, but in terms of being with other people. We start to develop also a term that we use a lot in some of my classes called self efficacy.

Dr. Susan Hart: And that's a belief that we can do something. That we can actually do something. And a lot of times when you're exercising with other people, you start to realize, "Hey, I can do this stuff."

Kyle Case: Yeah.

Jeff Harding: Sure.

Dr. Susan Hart: "I'm kind of where they are." And that self efficacy has really been a huge factor in determining whether I'm going to continue to exercise for life a lifetime. I feel like I can do stuff, do you know what I mean?

Dr. Susan Hart: And the other aspect I think that we think about, another domain in our lives has to be spiritual.

Kyle Case: Sure.

Dr. Susan Hart: And some of it has to have this like the aesthetic experiences that are fostered through activities. Tai Chi for example and oh my gosh at the University as many yoga classes as I can offer interactivity program, if I offer it they will come. Do you know what I mean?

Kyle Case: Yeah.

Jeff Harding: Yeah.

Dr. Susan Hart: It's incredible. I don't know how many classes we have right now. All kinds of yoga and I don't know a whole lot about it. But I go in there sometimes as-

Kyle Case: Jeff and I don't know a lot about it either.

Dr. Susan Hart: I don't either. But yeah, but it's cool. I really want to get into it-

Jeff Harding: Stretching is all we know.

Dr. Susan Hart: And yeah. But also we have such a beautiful outdoor environment here and we've got a lot of individuals that are really into the rock climbing, the mountain biking and kayaking. And I've got an individual at the university that's asked me multiple times, can I offer, is there a way that we could do some paddle boarding? Sure. And then this guy also offers, we do. We have a paddle boarding class, and he also does a yoga class. And the other day I approached him, I said, "Hey man, let's do a paddleboard yoga." And he's like, "Yeah, we're into it."

Kyle Case: That would be impressive.

Jeff Harding: I've seen that it exists. I've never participated. But I've seen it online.

Dr. Susan Hart: Yeah, absolutely. So I think sometimes you go out there and you do some of these things and you exercise with other people. And the other thing that we experienced that's a big part of this is, a huge feeling of accomplishment.

Kyle Case: Yeah.

Jeff Harding: Mm-hmm (affirmative)-

Dr. Susan Hart: Do you know what I mean?

Jeff Harding: Yeah.

Dr. Susan Hart: And yeah.

Kyle Case: I think you have just perfectly described a myriad of benefits that the athletes at the Huntsman World Senior Games experience. That social aspect, the camaraderie. You get on a team, a basketball team, a volleyball team, a softball team, and there's just something special about that. Getting out together, playing together having fun together.

Dr. Susan Hart: Well sure.

Kyle Case: Winning together, even losing together can have benefits as well.

Jeff Harding: Even in individual sports. I mean if you're going out running, you're running with a group of people that are your friends as well as your competitors.

Kyle Case: Exactly. Exactly.

Dr. Susan Hart: Sure. And then there's incentive to staying fit besides just your own physical well being. I mean you're looking at that and you certainly don't want to be the player that can't make it or you're going like, we're running, you got to stop on third base. I had a guy, I lie to you not. A lot of this has to do with just this attitude and when we think we're old. I lie to you not. A kid the other day ... a kid because I'm older...

Dr. Susan Hart: But anyway, I had a kid come up to me a little bit older than the average student. I think he's like, around 32 years old I would guess.

Kyle Case: Still a baby though.

Dr. Susan Hart: Oh, yeah. Still a baby. So anyway, he told me the other day, I said, "Hey, I saw you out there playing softball league." He goes, "Yeah, it was great. It was a great time." He goes, "Then I hit this ball. I wish it got over the fence and it could've been an infield home run probably but, I had to stop on third-"

Kyle Case: Stop at third.

Dr. Susan Hart: "Had to stop on third and take a breather." And he said, "I'm getting older." I looked at him, I said, "You're kidding."

Kyle Case: You got a way to go young man.

Dr. Susan Hart: But there's a lot of misconceptions about aging. And a lot of excuses that can be made.

Kyle Case: Well, let's talk about that for just a second because I'm 44 so you might call me a kid. I feel like I'm starting-

Dr. Susan Hart: Wait a minute. Wait a minute. Wait a minute. I'm only 45.

Kyle Case: Okay. I feel like-

Dr. Susan Hart: I must look older.

Kyle Case: No, no, no.

Dr. Susan Hart: I'm kidding. I'm kidding. I'm quite a bit older than that. I'm just giving him a hard time.

Kyle Case: I'm starting to turn that corner, though where, like my knees are hurting and my hips hurting and my joints are not quite what they used to be.

Jeff Harding: He's finding out what I've been telling him for years is true.

Kyle Case: Yeah. And I didn't believe him. I thought Jeff was just being lazy, but I'm finding out that it is true. So why is it that as we age, our performance tends to decline and what can we do to maybe slow that decline down?

Dr. Susan Hart: So there's a lot of misconceptions, okay. And if you look at statistics, you got to be careful about how you read them. Because there's lots of statistics that will show you that starting at age 25 there's so much percent loss in my oxygen delivery to muscles. And we have a drastic decrease and so certain percentage each year of bone mineral and things like that. And also fast twitch muscle fiber, how that degrades very, very quickly and so forth. When you read those statistics, you got to be really careful because you're reading overall statistics. You're not reading statistics of maybe someone who had remained physically active.

Kyle Case: Right.

Dr. Susan Hart: And so what we have found out is that those people that remain active throughout their lifespan, they can really reduce those percentages that we're seeing in degradation by 10 to 20 years. I'm not lying to you. So we have to again, it's this whole idea of successful living and staying active is very, very important. One thing I just want to say too is the idea that we lose a lot of these things becomes really, really rapid if we don't stay active. Because one system starts to affect another. So if we develop cardiovascular disease, do you know what I mean?

Kyle Case: Yeah.

Dr. Susan Hart: When we haven't exercised for a while, well that can be a really a rate limiter to a lot of other things that we can do. Because you can't exercise. Or if we develop osteoporosis very early on, then and women sometimes have a difficult time with that. And that's become something that CDC has a lot of concern about.

Kyle Case: Yeah.

Dr. Susan Hart: Simply because now I'm going to go to the other end of the spectrum here. We have a lot of young people that don't exercise very often.

Jeff Harding: Right.

Dr. Susan Hart: And so they don't build the bone mineral mass like they should.

Jeff Harding: At least more than their thumbs.

Dr. Susan Hart: That's right. And women beyond the age of 30 and men typically around 50, we start to naturally lose bone mineral. No big deal if you have a good base, right?

Kyle Case: Yeah.

Dr. Susan Hart: But if you don't and this is some of the concerns of the CDC, if you don't and we start to lose bone mineral naturally, then-

Kyle Case: You start to have problems, right?

Dr. Susan Hart: Right. You start to have problems. And if you don't have a significant bone mineral mass, you can't exercise, you can't jog. Those types of things.

Jeff Harding: I do want to ask this. If you have been inactive and you'd become active, can you reverse some of the losses that have occurred?

Dr. Susan Hart: Absolutely. Especially in certain body systems. I mean, the heart and the lungs are some that'll come back very quickly. Bone mineral mass, we got to be real careful about that. There's some research that shows that basically what we're able to do is to stop the declining matrix-

Kyle Case: But not necessarily reverse it.

Dr. Susan Hart: Not necessarily reverse it or build much more.

Kyle Case: So, we do want to take care of it.

Dr. Susan Hart: Yeah, and you guys that are parents out there, and you've got kids that are couch potatoes, especially those that are young and they are going through adolescence, that is a prime time to build bone mineral. So it's extremely important.

Jeff Harding: It will be, yeah.

Dr. Susan Hart: And because you're creating the framework that you've got to use for the rest of your life.

Kyle Case: So you mentioned a few chronic conditions like heart disease, osteoporosis, there's arthritis, there's a variety of different things that we deal with, especially as we age. Are there modifications that we should take into account as we continue to try to exercise?

Dr. Susan Hart: Absolutely. And some of those are under our control. But some of that happens to us naturally. The conditions you talked about right now are those that are typically associated with an aging adults, right?

Kyle Case: Right.

Dr. Susan Hart: And it's just part of the game sometimes. But definitely if you're a little bit older, you have concerns. You know what I'm going to say, right? You need to for sure, get doctors clearance.

Kyle Case: Right.

Dr. Susan Hart: And but there's some considerations. Obviously, if it's cardiovascular disease, you want to make sure that what you're doing is being very careful and maybe lower intensity exercise. And even lower intensity exercise can be very beneficial for decreasing blood pressure. I mean, more so than people may think. Even though you can't exercise at that high intensity. You're not doing the Cindy's or burpees and all of that, it can be very, very beneficial for you. Arthritis, I mean, I don't know how much time we have. But I think-

Kyle Case: Just a couple of minutes.

Dr. Susan Hart: Yeah, so I think actually these modifications can be an entire show for another day, obviously.

Kyle Case: Yeah, absolutely.

Dr. Susan Hart: But, there's a support groups and programs all throughout the city. I actually teach a class and effective exercise for older adults. It's a college course. And we do several field trips where we go out and there's groups out there that have aquatic fitness for individuals with arthritis, yoga for the older adult.

Kyle Case: Yeah.

Dr. Susan Hart: And things like that.

Jeff Harding: Once your two week field trip coming up soon.

Dr. Susan Hart: There you go. Okay.

Kyle Case: Well, and as you said, Dr. Hart, there's lots of resources that are available here locally in the city of St. George. But wherever you're from, if you're listening to the podcast and you're from outside of the area, there's certainly resources that are available. Hit that Google, right? Do the Google search, find what's available, look for that yoga class, look for that senior exercise class, whatever it is. The thing that I love the most about the active life that we talk about, and as you say, successful aging is that you can start where you are, wherever that is, and then you can build from there.

Dr. Susan Hart: Oh, absolutely.

Kyle Case: And we see so much of that in our athletes.

Dr. Susan Hart: And so many conditions can be reverse, just like you said. And so get started, man and get with some friends and get after it. It's really important.

Kyle Case: Oh, absolutely. Okay in 15 seconds. Last piece of advice that you might share with somebody who's looking to start this journey.

Dr. Susan Hart: Get with a friend, start setting some goals. And I think the first set of goals that you should try to consider is what can I do that would be active and yet where I can really have a lot of fun.

Kyle Case: I love it.

Jeff Harding: Very good, yeah.

Kyle Case: Great advice. Dr. Hart, thank you so much for joining us today.

Dr. Susan Hart: Thanks a lot. I appreciate it.

Kyle Case: We'd love to have you back sometime. You've had a lot to share.

Dr. Susan Hart: Absolutely. That's great. You guys have been fun.

Kyle Case: Oh, yeah. Thank you. Thank you, Dr. Hart. So Jeff, as you know, and as we've been talking about for the last couple of weeks, registration for the Huntsman World Senior Games is officially closed.

Jeff Harding: That's right.

Kyle Case: But that does not mean that you can't participate in the Huntsman World Senior Games.

Jeff Harding: Right.

Kyle Case: Because there's lots of opportunities to volunteer.

Jeff Harding: We need thousands of volunteers.

Kyle Case: We need a ton of help. We end up using about 3,000 people in a variety of different ways. And the best way to find a volunteer opportunity to reach out beyond yourself and to help out with this event and meet some pretty amazing people from all around the world. The best way is to visit seniorgames.net. You can click on the volunteer button and you will see that there are many, many ways to lend a helping hand at the Huntsman World Senior Games. So check that out.

Kyle Case: The 2018 dates for this year's games are coming right up. The games take place October 8th through the 20th. So put that on your calendar and be a part of it as a volunteer, as a spectator. And of course those who have signed up we're looking forward to watching you participate as athletes. And I'm telling you specifically that volunteering for this event is amazing. People who do it have an incredible, incredible experience.

Jeff Harding: And you get up and move around and have a social experience too.

Kyle Case: Absolutely. So once again, seniorgames.net, click on volunteer and see how you can be a part of the games. And also don't miss the Huntsman World Senior Games opening ceremonies. Plan on attending Tuesday, October 9th at 7:00pm at Dixie State University's Trailblazer stadium. We're going to have singing, we're going to have dancing, we're going to have that inspirational parade of athletes. It's an amazing show and best of all it's free. So bring the family, bring your neighbors, bring your youth groups and come and be a part of the Huntsman World Senior Games opening ceremony. Celebrate with us.

Kyle Case: Remember to tune in live next and every Thursday at 5:30pm Mountain Time on AM 1450 or FM 93.1 for the Huntsman World Senior Games Active Life. And you can also subscribe to our podcast pretty much anywhere the podcasts are found, including iTunes, Google, Stitcher, as well as TuneIn and Spotify. Once you've subscribed, give us a rating, write a quick review. It really helps us spread the word.

Kyle Case: Jeff our inspirational thought for the day.

Jeff Harding: Yes.

Kyle Case: Don't limit your challenges. Challenge your limits.

Jeff Harding: That's it.

Kyle Case: Until next Thursday, stay active. Bye everyone.