 Alright, thanks for staying with us now. We all know how important exercise is for keeping us physically healthy. But did you know that exercise can also help keep you mentally healthy? The other question, research shows that people who exercise regularly have better mental health and emotional well-being and lower rates of mental illness. Now, taking up exercise seems to reduce the risk of developing mental illness. It also seems to help in treating some mental health conditions like depression and anxiety. For example, for mild-moderate depression, research suggests physical activities can be as effective as anti-dispressants or psychological treatments like cognitive behavioral therapy. Now, how seriously do you take physical exercise and your mental health? That's a conversation for tonight. Now, please let's hear what you have to say. Remember, you can join the conversation and send us an SMS or WhatsApp to the right one, 803-4663. You can also tweet at us at WeishuAfka1 or the hashtag Weishu. Alright, so let me quickly talk to you, Jennifer and Mary. I see your statuses. I see you before jumping and doing the Him Ha, Him Ha. But tell me, Mary, I know that you had openly shared with us how at some point a lot of things were just getting to you mentally and you had to also take up exercise as a form of relief. Has that truly really helped? Because again, it's one thing for us to see it, read about it, but it's another thing for you to experience it. Tell us your experience with exercise and how it has helped you with your mental health. Okay, so with exercise, it brought me out of a very depressing state and I've always wanted to see myself focus on something. And I'd always said, you know, exercise, exercise, exercise. So starting it, you know, is wonderful. Sometimes I wake up and I'm moody and I go and trust me by the time I pump in, you know, one or two, somehow, some way, you know, I'm smiling and more hopeful. Okay, you know what? It's not really so bad. You know, we can do better. You know, so it has really, really, really, really helped me. I would also say that I feel like I'm getting to a bit of starting on stage where it just feels like a routine because sometimes I wake up and I'm like, why are you still going to do this thing? Who sent you this message? You know, but because I know that, okay, yes, I can go and I'll come out happier. I'll give you an instance on Saturday. I was so angry. I actually wanted to go to the gym. I went to the gym and I was running and I said, you know, we're going to pass every milestone that you have set before. And I was like, what's the issue? What's going on? And after a while, you know, I was like, yeah, my focus shifted from whatever I was angry about to, okay, you know what, you know, let's pump in some endorphins and, you know, get it going. And truly it worked. When I was done, the problem had not gone. But I felt better about it. I felt like, okay, you know what, we can handle it, whatever it is. So it has really, really, really played a major role in my life in terms of even how I look, you know, I now look at myself in the... You're always happy and smiling now. Yeah, yeah, now I'm smiling. Why would I have met Maria? Oh, God. But I'm great. Yeah. So it has definitely done a positive job in my life. Awesome. Yes. Awesome, awesome. That's good. So I started working out or exercising when I was 17 years old. That was when I started, you know, little sit-ups here and there, skipping here and there. Initially, it started off because I wanted to be a model and they had told me, oh, I needed to lose some weight and all of that. But when I got into university, it became routine for me. I would wake up as early as 5.30 a.m. And I would jog from my hostel to my school gates. And then I started seeing other people who were jogging as well. And we formed a team. We just kept on running until I hated running because I think at some point I would lose so much breath. And I didn't know why. But fast forward to when I became a full-grown adult, it became different for me. It became a lifestyle. And I've always suffered a severe case of anxiety. And because I've always had that, whenever I go to the gym, it's like a safe space for me. I work out. I know where my goals are. Sometimes I don't really care about what's on the scale. I just want to be in good health and in a good mental state. I just want my mind to be free. So sometimes when I'm going to the gym, I'm probably like, who is sending you a message? And then I get to the gym. At times I've gotten to the gym. I'm just like, yeah, maybe we should just go back home today. And then I think that was like three days ago. I got to the gym in the morning and I'm like, no, I shouldn't be here. Who puts you? But I just told myself, see, you're here for a reason. Just do one or two. That one or two turned into ten. So I just worked out, did what I needed to do, spoke to a lot of people. By the time I was done, I was smiling when I was going home. I finished a whole bottle of Everwater, the big one. I finished it and I went home smiling. It's left to work up. I was still smiling. Yes, this is how it should be. So yeah, I would say exercise has actually helped me with my mental health and every other part of my life basically. Absolutely. Let me save my own story. Tochi is a lifestyle transformation coach with a mission to make fitness a lifestyle and a part of our culture. She is the founder of Excited Leaving Company, a wellness company with a mission to create awareness and educate and education rather to help individuals leave a wholesome experience. Now Tochi has worked with several women to transform their physical and mental wellbeing through her life, coaching and fitness accountability programs. Tochi is a passionate writer and she runs a columnist for the Vanguard newspaper. She's also a friend of the house, a very long time old friend that we rekindled our love and she's happy to be back on the way. Thank you so much Tochi for joining us this evening. First of all, happy birthday. Thank you so much. It was yesterday, her birthday was yesterday. But Tochi, tell us something, right? You know these things, you have lived, you live, I see your videos every day. Sometimes I just say, you know how you do jump and pass? When I just see you, I say, okay, okay, not today. Hearing them speak, I just saw you nodding, smiling and all of that. You were really excited and happy hearing their testimonies. So as a lifestyle coach, first of all, when you hear people like this talk about this, how does it make you feel? I feel like I want to record them and retweet and repost because I've always preached a message of lifestyle and not weight loss because most people associate exercise with weight loss. And because I'll share my personal story like they've shared, maybe to give us some perspective. 2014, 2015, I hit rock bottom. Financial craziness, lost all my money. And in that time, I probably was depressed. I probably was. I wasn't doing much. I was sad. I was frustrated. And I had two choices. Dwell, cry, or repurpose my energy. And a few years before that, I had said to learn tennis. So I said to myself, I will cry when I come back home. I'll still cry because these things don't disappear. However, exercise, doing something outside of the trauma helps you shift your focus for a few hours and over time it builds your capacity and you can actually start to move on from that situation. So I decided to become an active tennis player. And I'm nodding because it saved my life because there was no money, there was no business. But now I was thinking I can use my energy here. I can become a fantastic tennis player. That's the purpose, right? And that's how I fell in love with physical activity. And I've never looked back since. So tennis, anything, boot camp. I've been up and down because I know the value of physical exercise. So when I hear women say this, I want to just record them and post them on my page. So people just hear. They can hear. So it's not me that is saying it. It's not me that is saying it. It's other women like you. Other people like you that have experienced it. And these are regular people. Yes. It's interesting because I took a story not quite long on what the federal government is doing, creating wellness centers, right? Because again, the truth is there's a lot of docility in this generation, right? People are not mobile. A lot of things. Sometimes that's why I actually love the UK, right? Of course to me. You can get to a bus stop. That's your work. And guess what? They would just say, You're working for 25 minutes. You're working for 25 minutes. You're working for 15 minutes. You're working for 15 minutes. I see that a lot of young people really do sound. Like they just sit on, you know. And so when you hear of people committing suicide, I mean, people just falling, just dropping dead and nothing happened, you know. I'm wondering, is there such a thing like sudden death or is just somebody that just refused to pay attention to the signs that the body, you know, has been telling? So to, I have to say that whilst both can be true, there is sudden death and there are people that ignore signs until it's too late. So to answer the question, both can be true at the same time. So there is sudden death. But I think that a majority of the death that we're having now based on research and record is lifestyle-related deaths. It's, you know, postponing the day of starting. Starting to eat clean, starting to exercise, starting to move, starting to sleep well, starting to focus less on more, more, more and, you know, self-self-self, you know. So that's probably one of the biggest things that's causing a lot of deaths. Let me and Jennifer come in. So talking about physical exercise and relating it to mental health, are there particular exercises that people can do to help them be at peace, even for that particular moment? I mean, I've heard that yoga is very calming and it's very good. And I've tried to do yoga at some point and also stretch, but I'm a very active person. But I know that we have, like, different age groups. We have people who are older. Like my parents, for example, my mom, she's now been advised to actually lose weight. And I can't exactly advise her on what workouts to do or exercises to do because mine is totally different. I'm very active. But she's older. She's not as active as I am. Are there some specific exercises that you would advise that she takes or things that she needs to do to help her? Yes. When we are older, we can't do the same things. We can if we're started early enough, but if she hasn't been working out from before, she can start walking. Walking is very powerful as long as it's consistently done. So if she's walking, if she's retold to lose weight, she's probably in her sixties maybe, and she can start to incorporate resistant band workouts. You can sit down in one place and use the bands to build strength because as we age as women, we're supposed to be strength training in one way or another. Not just cardio. Because you're losing bone density as you age. So with the bands, with the dumbbell, you are strengthening, you're increasing your muscle mass. So for a woman in her sixties, I would recommend dumbbells because you can drop it, you can hurt her. But those bands, they're very good. So yes, you should start. I see you use the bands. I use the bands. Yes, I actually have my own brand on the market. It's very good, especially for those that are recovering from injury and older people as well. But so what exercises will you relate to the mental health for someone who just wants to be at peace or someone who just wants to calm their mind or don't want to think about anything. They just want to, they want to isolate themselves for a little bit. You should be told everybody, I think you have to find what works for you. I do yoga as well. I love it. But it is quite stressful. Yoga is not for beginners per se, but you can start that. But I feel like if you have any mental health challenges, just start with moving. Walk, you know, go with your music, go out in the air. Nature is very important as well. So that's why if you're having challenges, rather than go to a gym, I recommend walking outside. Yes. It's interesting you're saying this. Mary, do you have a question? Okay. Because it's interesting you're saying this because 2017 I also hit a point in my life where it's like my whole world was crumbling, right? And I remember, even though I did it without this knowledge what you're saying, I remember that that was when I was really intentional about taking walks. So I would walk every morning and evening. So in total per day, because I had my feet dead, so I was monitoring my steps. I was doing about 20,000 steps every day. But guess what? You know how there are some things that are meant to break you or just finish you. And it was like nothing was going on. And that was because I was very intentional. So I just realized that any time I was walking, because I hate the gym. Right. Honestly, I'm not a gym person. Exactly. So you can tell me to trek now from here to the mainland. I can trek. I can just be walking. As long as I'm seeing things that I talk or listening to music. I love to take very long walks. But I just realized that everybody wants to box me into this. I'm not a gym person. So when you were saying it, it just resonated because that was really what was my healing process. I was just every day, morning. I would take long walks, evening. And guess what? My brain, my mental space started opening up, you know, ideas. Even the ways ideas was birth on the road. Loving. So ideas just come to me when I'm in that space. Yes. So how do we begin to identify? I was able to identify my, maybe out of divine, you know, providence. But if you are, for instance, as someone that you're trying to identify what works for you, you know, how do you, how would you counsel, recommend? I would try out a couple of things for them. But I would start very slow and very small. So I wouldn't, I've seen, I think some coaches make the error of forcing people into a corner. I've seen people come to the gym on the first day. I was actually there. A girl was coming to the gym for the first time. And the coach was giving some burpees. And the girl almost fainted. So I went to him. I took it to him. I said, you know what? She's the first time. Can you just give her squats without any weight? She had her squat with her body weight and all of that. You know, so I think that my recommendation would be to try out a couple of things, but I also have a hashtag called Find Your Fitness. Not everybody can do all the different workouts. You have to find what works for you. I happen to be like her. I like the high energy stuff. I love to run. I can do it for a good reason. I love it all. And if you heard what she said when she started, I think the age that we start also matters because you develop a crazy love and passion and you want to keep trying new things. So, but I think I would recommend that you try different things. You know, body weight workouts. You can try. First of all, always try going for walks. I find I think 90s and 90s people love walking. Go for a walk. Get build on that. Then you can start to jog. You can start to run. If you get bored of that, you can try the gym. If you get bored of that, you can try your home. Just allow yourself understand that there is no box for fitness. Whatever works for you. And also I must say different seasons will demand different things from you. Because I was just going to say that at some point I like Zumba. I just like to dance. Well, let's take a very short break because we like to continue this conversation. Also, hear your thoughts. Stay with us. We'll be right back. All right. Thanks for staying with us. Now, if you just tuned in, we're discussing physical exercise and its impact on our mental health. And we have Tochi. She's going to be a regular because now we'll be bringing every one month so that we tell you what to do. Now, please let's hear what you have to say. Remember, you can join the conversation. Send us an SMS or WhatsApp to 08-1. It's free. You can also Twitter us at Weissho after one of the hashtag Weissho. All right, Tochi. So I want to touch back again on what I talked about. The federal government opening a wellness center. As I was saying, you know, it would be nice if, no matter how small your organization is, how would you recommend companies, small businesses, small companies, to start to incorporate, you know, physical movement? Because again, we're in the age where a lot of work is only people that are doing factory work that get to move around, right? I mean, most of the work are sedentary. You sit in one spot, you know, and all of that. So how would you recommend for small companies to begin to look in the direction of physical movement? Again, because they need their employees to be mentally stable and mentally healthy for the work. Yeah. How would you recommend they do that? So I want to touch on the first, the federal government one first, when you mentioned the wellness center. So while wellness centers are great, I think what is missing is wellness education. Because most of us go to work for eight hours. What happens the next 16? So it's to understand what wellness really is and how we can incorporate it in our everyday life. Wellness is meeting your water intake per day. That would help you manage stress levels that will keep you hydrated and that's wellness. Right? So it's wellness education first. For corporate organizations, I think that, you know, a lot of people have their lunch breaks is a big thing. We don't really have breaks in Nigeria. You go on a lunch break and they say, that wants you back. I'm meant to have an hour. That hour is good for them to have lunch, detoxify, listen to music, connect with their family. Those things are wellness practices. They'll help you reboot and go back to the office. So I think first of all, lunch breaks. Number two also, making sure people work the hours they are contracted to work. You know, if someone is meant to work from eight to seven, don't keep them till midnight and still pay them the same salary. That's not fair. So I think companies have to stick to the timing. Also, allow for breaks in between. If someone is working on eight-hour shifts, I know that in many parts of the world, they have lunch breaks and they also have tea breaks and also some people have cigarette breaks. So there should be more breaks in between, especially if the shifts are eight hours and above. So I think those are small things they can do. So someone can feel like, okay, at 12, I'll have my lunch at 3, I'll step out for a walk. That way, they have something to look forward to at three o'clock and believe it or not, that helps to create some excitement with work. So those three things, they can start with that. And those three things are really powerful. You know I say so because, I mean, my sister is French, now she don't become French. They don't joke. They don't. 12 o'clock like this or if you go to Dubai, they shut down. They shut down. Yeah, go ahead. So the last company, I miss you. I miss you. Just for this particular reason. Between 12 to 1.30, we have our break. Once it's 12, they switch off the lights. Oh. And we each have like a mini-bed. So if you come to our office around that time as a customer or a client, sorry to you. Nobody will attend to you. Except you're already having a meeting before 12. Wow. So, and probably spilled over. They're not a problem. But the lights are going off. You see people sleeping. So if you don't have your bed, you find a couch and actually just rest. You can sleep. So you have to eat. You probably eat. If you want to eat, you eat. Some people probably wouldn't bother eating. People would just sleep. You sleep for one hour, 30 minutes. Wow. You will sleep. That's amazing. The lights go off. Your boss would not even ask you to do anything at that time. Because even him, he's leaving to go and eat and to go and sleep. And then if you're making phone calls right out there, you hear people telling you, shh, shh. So anyway, you have to go out. Yeah. Because you can't make noise. People are trying to sleep. And when I first joined the company, it was a very, very strange company culture for me. Because I wouldn't sleep. I was walking. I was trying to meet and I realized I was always having serious migraine. Once everyone has woken up, two o'clock is like clockwork, the migraine has started. And then one of my senior colleagues told me, you better take this one at 30 minutes they are giving to you because you work a lot in that company where you work elsewhere. But that one at 30 minutes that they've given to you, take it. Just, even if it's just close, sometimes I will probably have like meetings, like online meetings that are going on and I really cannot tell the clients because they're not coming to the office. So they don't know about this culture. But I make sure that I end my meeting at least one. That remaining 30 minutes or even if it's 10 minutes left, I will try my best, climb my chair or bring out my bed, lie down and in 5 minutes I will sleep. If you call me, I will once I use I will sleep. Very important. And then sometimes even after that between work hours, some of us will just stand up and take a walk. Probably take a walk for like 5 minutes, walk, stretch, stand up from your chair. It's very important to actually stretch. And I think another thing is even this walk from home that some of us actually do currently, it doesn't help sometimes because some people forget to actually stand up. That's why I finally got this watch that my watch will tell me get up and move. So I will move, I will stretch for a little bit, stand up, walk to my pillow, come back, walk to the bathroom, even go outside the house or walk to the kitchen in fact, drink water and then come back and then continue working. Because another thing I think another thing that also helps is having good chair. Because when people have like really back posture. So that also helps and sometimes people are just slouched like this probably writing or over their system. Yeah, that kind of thing it doesn't help. So like she said education also matters. We need to also educate people. People need to also educate themselves. Yeah, it's not just about exercise. You can exercise even sometimes when you go to the gym and you exercise and then you leave you also need to know that you need to stretch. So whether you exercise or you work out or not stretching is also very important because it helps your bone in the long run. Absolutely. I mean Tochi I mean when Jennifer is just talking I'm actually smiling because again you see we started of this conversation thinking of physical exercise but we're not realizing that there are some small things other things that are just very silent that can be overlooked but are even more potent. I mean so because you touched a bit on health I mean healthy eating and all of that. So if you were going to like sum up the conversation and help us just put some nuggets for somebody that is out there that's trying to say you know what I'm listening to Tochi and I think I really want to start something. Right? How would the person just start? I mean you said something that just let it be now. Let it be now. Don't push it. So I think the first thing when it comes to health the first thing I always talk about is your diet. You know there's a lot of we've moved from great-grandfathers were eating more whole foods we've moved to become a processed food eating generation. So the first thing I would tell anybody that is about to start a healthy eating process journey is to eat more whole foods. Whole foods are foods on the ground so eat less of the processed packet on the shelf convenience convenient food is sick food. Yes it really causes a lot of problems. It takes a lot of self-will it does actually You know I always think self-will I think is the preparation is what we don't have time for. Yeah So beyond the way I think that if we were educated enough we would know what our bodies actually need and regardless of what is happening we have to feed our body what it needs So I think for eating well prep it has to be a big part of your life I don't mean prep it for days prep can be having in the house that's the prep you know So I think the first tip I would give is to consciously eat more whole foods it doesn't have to be 100% but you can't eat processed food every single day Yeah like fruits, veggies sweet potato plants they're all whole foods foods that you can identify the original state is a whole food and we can eat that but foods that you see a packet yam yam is is a whole food So more of that more of that more of that especially when you know you're getting older your body is metabolism is slowing down your body is not processing certain foods well and it processes whole foods better than processed foods because there's less preservative and less chemicals so your body can manage those whole foods better So first foremost for exercise start with walking let me not say go to the gym because gym is now cost location access so many people not start a journey start with walking around your streets if you live in an estate perfect start with that start moving at least time yourself I'm going to move for 20 minutes now intentionally just start walking when it's 20 minutes you can come back you start and you deal from that another thing I recommend is your sleep you know we're in the age of fast fast fast move move move the research on sleep is out actually his work is sleep and he found that there's no mental illness that is not that sleep dysfunction is not a part of none in all the research they've done every single mental illness has sleep dysfunction as part of it as part of the symptoms well that's going to be hard for a country like Nigeria and a city like Lagos because you have people who wake up you know 4 a.m. is the life that we yes it's after I remember when I was doing my NMRC and I would come back home same here I would be in tears like my mom would just laugh she was like she would not see anything I'm like I don't need to see anything I actually don't need to see you know we have a we have a word we have a we have a suffering we think suffering somehow makes us makes us stronger it doesn't it just leaves you so much trauma there's no when I talk about boarding school I went to boarding school and I see my peers we're in a WhatsApp group and they say oh what we experienced made us who we are I said no we're just a bunch of trauma-caused people working up and down it didn't make us a better people because if that was the case that everyone that did not go to boarding school would have a problem but they don't so why are we celebrating suffering and pain so sleep is yeah it is so I have a question I'm talking about sleep and also mental mental illness or mental health I know when you're when you're about to work out or when you're working out or doing any form of exercise they always talk about the body and mind connection now for people who do not know how how let's say I'm a layman I know nothing about exercise or anything about work out how do I start my body to my mind to make me feel at ease when I'm either taking a walk or I'm just sitting down or doing any form of exercise doesn't necessarily have to be strenuous it's being present in the moment because the body-mind connection is identifying the muscle you're working and making sure your zen which is basically being present in your workout and generally if you're working out a loan you would achieve more than in a group because most times groups were chatting or distracted yes but body-mind connection if you're going for a walk is just knowing that I'm going for this walk and I want to just be here so it's also being present and that's why you said if you're connected during your walk you come up with ideas it's for me the spiritual when I go for runs the spiritual experience I come back with ideas content creation ideas it's fascinating to me that's why I really like to work out a loan it just works so let's let's go back a bit and touch on pain yes and the busy life yes that's Mary touched on yes so how do you manage to create something so what is an ideal workout 10 minutes 5 minutes because you know people are saying I don't have the time you know like me at some point I had stopped working because I had started having knee pain so if you have pain how do you manage physical exercise then also if you do not have the time to manage physical exercise so if you have pain you have to identify where the pain is and is it pain that is temporary or is pain that is permanent so these are the things that you take into consideration for any pain you can find workouts that are not going to hit the muscle so if you have a leg injury now I would of course you can't do leg workout at the time but you can still walk because even if you're healing through muscle pain not using that muscle only decreases the chance of getting better so you have to just use it but slowly so if you find a mind went to the hospital because it was feeling some type of swelling in the shoulder went to the hospital and they told him you know what you're losing muscle mass in your right shoulder is actually in a few years if you don't start strength training your shoulder will drop as in there's no the muscle is yes so you run to my house where is that band please let me start but it's been doing it and whilst there is pain the bands help to slowly build muscle so it's been about six months now it's able to do more but it hasn't gone to dumbbell yet they're still using the bands to build capacity so whilst there if you have pain you need to of course find ways around that pain that can help you because your body needs to move pain or not because without movement you're only making things worse for yourself that's why even when people break their legs they still try to let them do with the broken leg they're still trying try, try, try because your muscle remembers and you also forget if you stop using that muscle it just becomes less so then how about the timing the timing research says 30 minutes a day about two three hours no, is it two to three hours a week so I don't think 10 minutes is enough you know for what you want to give you back which is energy which is strength which is vitality I don't think 10 minutes is enough I would say try your best to start with 25 minutes and build from that and I believe that if you do 25 minutes for two weeks the way you would feel you will find time Tochi, Tochi, Tochi you just killed me people that have to wake up at 4.30 am and they don't get back home at 4.30 am so how do they do that 25 minutes at work and you say they should still sleep at work you know the incidental activities so rather than use your lift use your stairs yes there are ways you can so you didn't calculate all of those things all of that I'm sure you are moving so you might not be able to do it like some people at one time yes so throughout the day spread it so go downstairs more use the stairs don't use the lift none of us have an excuse marry go less than exactly what are your takes on supplements pre-workout protein shakes because it is sometimes there's just a buzz around it there is shake so I don't take them I've done I've read extensively about shakes and the there's mixed there's mixed conversations but I find that if you're building muscle you need protein protein and with the shakes you have concentrated protein so it's easier for you to meet your proteins intake protein yes with supplements I find that we're just taking different stuff but sometimes you don't even need certain things if your food is already providing the supplements so supplementing is to make up for the things that you're not getting from your food so but people are taking supplement as if it's food now so I think it's to find the balance so yeah and there are some things that you can't get from food that supplements will do for you so it's to really be educated about what your body needs and where you can get it from so you don't miss out on any nutrients so if I want to be educated I should just follow you on social media follow me I actually follow you I didn't know you had the band whatever was your brand oh it's my brand okay let me start with that one yes in case you see me always just going oh yes the lady that bought it during her lunch break at the office she just does a few work that's what I'm saying that you find ways to incorporate it the band is like carrying a gym in your bag if you're going for a trip you're going for a meeting and you don't have time to go to the gym in the hotel the bands I use the band in the hotel room it's just very handy it's in your handbag I see your videos it's about videos so there's a lot of you there when I was in Ghana last week on the balcony so let me just do some vies but yes that's what the band is supposed to do we're supposed to manage the time problem that you have and also the issue of carrying dumbbells which you cannot around with you I'll make your comments and we can wrap up I think Jennifer's taking that oh really you have yours already Jennifer oh okay let me take it then let me take it good evening my dear beautiful sisters of what are you saying physical exercise and its impact on mental health in a nutshell exercise is very good for every individual if we do not exercise we may not live long and die prematurely now people eat too much and do not exercise and they fail to burn calories which is so deadly and dangerous to the health I would go with sister oh personally I am not a gym person every morning I take a walk for about one hour to one hour 30 minutes whoa Daniel Illo to keep fit and helps me a lot I agree with sister our guest needs to come on the show frequently yeah she's going to be a permanent don't worry to motivate people on physical exercises and because it's very important thank you Daniel Illo our ways to regular family thank you Tochi I think what we can do is do because again for us this year every day has a theme and for our Wednesdays our theme is really about mental health and mental wellness right so I mean physical exercise movement like you talked about diet and even the right food can also help can also help so all of those things are things that we will be deliberate about you know educating our audience and viewers and so we would love to always have you hopefully you have our time but thank you Tochi for an amazing evening thank you Jennifer thank you Mary now before we go during show you follow us across all our social media handles where you can interact with us further drop a comment and more importantly follow all our engagements on social media like share and invite your families and friends to watch and follow the conversation now if you missed our quote for the day here it is again exercise is the most potent and underutilized antidepressant from Bill Phillips remember remember remember we just have ten days you know for the shutting down of the PVC collection if you've not collected your PVC we'll see you guys live at 8 p.m. tomorrow as we bring another great conversation to your screen enjoy