Something You Should Know - SYSK Choice: How to Successfully Negotiate Anything & The Unknown Benefits of Walking
Episode Date: May 7, 2022What you smell can have a really interesting effect on you. Smells can make you happy, improve concentration and even boost your energy. This episode begins with an explanation of which scents do what... to you. http://www.huffingtonpost.com/2014/04/26/scents-and-wellbeing_n_5193609.html The thought of negotiation can turn some people off. IF you are one of those people, then you will love this. Alexandra Carter is an expert at negotiation and her approach is easy to understand and simple to execute. Alexandra is a Clinical Professor of Law and Director of the Mediation Clinic at Columbia Law School and author of the book Ask for More: 10 Questions to Negotiate Anything (https://amzn.to/2T6WaY8) If your computer has a camera, you have to be careful because hackers could be watching you. Listen as I explain how to protect yourself from someone hijacking your camera and watching you when you are unaware. http://us.norton.com/yoursecurityresource/detail.jsp?aid=webcam_hacking Walking may seem simple and unexciting but there is actually a whole science to it. Research shows that walking has a profound effect on your personal well-being and the well-being of the society we live in. How so, you may be wondering. Listen to my guest Shane O’Mara, a professor of experimental brain research at Trinity College in Dublin and author of the book In Praise of Walking: A New Scientific Exploration (https://amzn.to/2TuNs6z) PLEASE SUPPORT OUR SPONSORS! Go to https://Indeed.com/Something to claim your sponsored job $75 credit to upgrade your job post! Offer good for a limited time. With Avast One, https://avast.com you can confidently take control of your online world without worrying about viruses, phishing attacks, ransomware, hacking attempts, & other cybercrimes! With prices soaring at the pump, Discover has your back with cash back! Use the Discover Card & earn 5% cash back at Gas Stations and Target, now through June, when you activate. Get up to $75 cash back this quarter with Discover it® card. Learn more at https://discover.com/rewards Small Businesses are ready to thrive again and looking for resources to rise to the challenge. That’s why Dell Technologies has assembled an all-star lineup of podcasters (and we're one of them!) for the third year in a row to create a virtual conference to share advice and inspiration for Small Businesses. Search Dell Technologies Small Business Podference on Audacy.com, Spotify or Apple podcasts starting May 10th! Today is made for Thrill! Style, Power, Discovery, Adventure, however you do thrill, Nissan has a vehicle to make it happen at https://nissanusa.com Use SheetzGo on the Sheetz app! Just open the app, scan your snacks, tap your payment method and go! Learn more about your ad choices. Visit megaphone.fm/adchoices
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Today on Something You Should Know,
why do most people love the smell of cut grass?
And how to negotiate better by asking the right questions
and adopting the right approach.
I wanted to let people know that negotiation really is for everybody.
And whether you're a management consultant, a mechanic, or a mom,
you too can feel really confident doing it.
Then, how to make sure hackers can't hijack your webcam and watch what you're doing.
And the fascinating backstory of walking,
what it does for you and society in general.
Walking allows you to have kind of random interactions with people
that you wouldn't otherwise be able to have.
And those kinds of things build social trust within society.
And societies that have lots of walking
tend to be societies where there's a greater degree of interpersonal trust.
All this today on Something You Should Know.
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Something you should know. Fascinating intel. The world's top experts and practical advice you can use in your life. Today, Something You can have a dramatic effect on you.
It can make you remember a certain time in your life or a person or a place.
And scientists have studied how smells can affect you,
and some of this is really interesting.
For example, the smell of fresh-cut grass makes you feel good.
Scent researchers found that a chemical released by a newly mowed lawn can actually make you feel joyful and relaxed. The aroma may also prevent mental decline as you grow
older. Lavender can help you sleep. In a study of 42 college women, researchers found that
the fragrance effectively eased sleep problems and depression. Cinnamon makes you smarter.
Participants in a study who took a whiff of cinnamon
improved in cognitive functions like visual motor response,
working memory, and attention span.
Citrus, the smell of citrus, is a pick-me-up.
Simply sniffing lemons and oranges can help boost energy and alertness.
Vanilla elevates your mood.
Researchers found that taking a whiff of vanilla bean
elevated participants' feelings of joy and relaxation.
And peppermint improves concentration.
Smelling peppermint could be linked to greater cognitive stamina,
motivation, and overall performance.
Known for invigorating the mind,
peppermint has even been used as an aid for students when taking tests.
And that is something you should know.
When you want something that someone else has, you negotiate to get it.
That's how it all works.
We do it all the time, at work,
at home, when you buy a car, you negotiate. It may not always feel like a negotiation, but it is.
So how good you are at negotiating really matters. And here to make you better at it is Alexandra
Carter. She is a clinical professor of law and director of the Mediation Clinic at
Columbia Law School, and she spent the last several years helping thousands of people
negotiate better, build relationships, and reach their goals. She's the author of a book titled
Ask for More, 10 Questions to Negotiate Anything. Welcome to Something You Should Know.
Thanks so much for having me. It's great to be here.
I think a lot of people look at negotiating as a game, a game they're not particularly good at,
and so they don't like playing it because they're not very good at it. And it can get messy,
and it's just something we'd rather not do. How do you look at it? A lot of people, and this used to include me,
think that it's just a back and forth over money,
and they can only negotiate well
if they're senior business people or politicians,
or if they're the biggest, most aggressive person in the room.
And that's the only kind of person who can really negotiate well.
And I wanted to let people know person who can really negotiate well. And I wanted
to let people know that negotiation really is for everybody. And whether you're a management
consultant, a mechanic, or a mom, you too can feel really confident doing it. Yeah, I like that
biggest person in the room thing, because I think there is a lot of intimidation, at least in
people's perception about negotiation. The guy that can, you know, swing around in the room and
be big is the person who often wins. Totally. You know, and let me just tell you,
I'm never the biggest person in the room. In fact, I'm 5'2 in sneakers.
They don't even see me coming.
And what I want people to know is there's a different way that you can be an excellent negotiator. You don't have to go through life settling for less just because you're not the biggest, most aggressive person in the room.
You can be really, really excellent at negotiation simply by asking the right questions.
Well, before we get into the specific questions, I imagine there's something of a mindset that you
approach. Like what's the goal? What are you trying to do with these questions to get where
you want to go? It's really simple. Negotiation is just about steering relationships.
It's about teaching people how to value you from the first conversation you have all the way
through the money conversations and beyond. And the other thing about steering relationships is,
you know, what's the most important relationship of your life? It's the
one you have with yourself. And I find that that is where negotiation has to start. You know,
a lot of people think it starts from the moment you sit down with somebody else, and that's too
late. You know, it starts by sitting down with yourself and asking the right questions so that
you go into that negotiation with power.
Power is actually not about bluster or aggression.
Power is about knowledge.
And the more you know about yourself and about your situation by raising the right questions,
the more I have seen people go in and perform with tremendous confidence.
So let's talk about the 10 questions
that you suggest people ask in a negotiation. The first five questions are what I call the mirror
questions. And those are ones, as the name would suggest, where you are asking yourself. And it's
five great questions that you can do in 30 minutes or less to really give you that incredible clarity and peace and
perspective that you need when you're going in. And then the second five questions are the window
questions. And those, you know, for your listeners, if anybody has ever gotten in a room with somebody
else or sat down and blanked on what they wanted to say, you're never going to do that again,
because you're going to have at your fingertips say, you're never going to do that again, because you're
going to have at your fingertips, five great questions that are going to produce a lot of value
in any conversation you have. So it's mirror and window.
And so let's, let's talk about some of the specific questions,
starting with the mirror questions. What, what are they?
A lot of times people assume, because I coach a lot of folks in negotiation,
they assume that they need to start with the solution. You know, let's say you're sitting down
with a contractor to talk about a bathroom renovation, and they think they should just
go in and start talking about the numbers. That is not the question you need to ask.
The first place to start every negotiation is asking this question,
what's the problem I want to solve? We always have to start by thinking about what it is that
we're actually trying to accomplish. Let's take the bathroom, right? So let's say, for example,
the problem you're trying to solve is that you're renovating your bathroom because you're going to
sell your house. That is one set of decisions, right? Maybe
you're putting stuff in there that you think other people will like. Or are you renovating the
bathroom because you're going to live there for the next 30 years? Or maybe even that your spouse
had an accident and you need wheelchair access. In that case, thinking about the problem you're
trying to solve, all of your decisions flow from that. So whether you're talking to your child about screen time in the home or whether you're negotiating for more salary, what's the problem I want to solve is the first question you should ask.
Great. So give me another one of the mirror questions.
You know, a lot of times, especially during times of uncertainty or crisis, we're facing a situation and we're anxious about it.
You know, maybe we're trying to negotiate for flex time, you know, or child care as, you know, companies return to work.
Or maybe we've got issues in the home.
And here's a question that I find helps people to gain that confidence.
And the question is, how have I handled this successfully in the past?
This is a great question to ask before you go into any conversation for two reasons. The first is
that simply asking the question acts as what we call a power prime. What does that mean? It means
that simply by recalling a previous success before you go in
to negotiate, you are proven to perform better. There's been research to demonstrate it.
The second reason to ask this really powerful question is that oftentimes when we look back
at a prior success, this is a data generator. If we write down in detail strategies that we've used before,
chances are that at least one of those is going to work for us again. Now, I just want to answer
a question that some of your listeners may be thinking, which is, you know, Alex, I've never
dealt with coronavirus before, you know, or I've never been through this kind of a pandemic.
And that's fine. None of us has. But I'm willing to bet that a lot of people have been through this kind of a pandemic. And that's fine. None of us has. But I'm willing to bet that
a lot of people have been through situations before where they had to pivot and adapt.
Maybe it was 2008. Maybe it was another time, you know, in your business or in your life
when you went through a time of uncertainty. And so even if it's not exactly like this situation,
look at something similar, write
down what you did, and I know you're going to find something to help you here.
All right.
And so now you're primed and ready to go.
You've done your inward thinking, and now you're going to go start negotiating with
the other guy.
And the first question I'm going to tell you that people should ask on every occasion,
it's kind of a trick because it doesn't have a question mark on it at all.
It's two magic words, and those words are, tell me.
You know, it's amazing to me that even as a conflict resolution expert and professional,
a few years into my work, I was still coming home and asking my spouse or
my child questions like, did you have a good day? And when you ask somebody a question like that,
whether it's an employee or somebody in your home, what's the answer that you're going to get?
Usually it's a, huh, yeah, okay. You don't get a lot from that question. Similar to when you go in, let's
imagine you're going to ask for more salary. And your first question is, can we increase me by 10%?
Again, what are the possible answers to that? It's a yes or no. And when you ask somebody a
yes or no question, what's the easiest thing for them to answer? No. And so I want you to change
that question. I want you instead to ask questions that start with, tell me. Tell me how we can work
together to get my compensation to the level that this position demands. Tell me what I need to do
to demonstrate to you that I'm ready for the next
level of management. Or even at home, you know, tell me, I've noticed you've been on your screens
a lot today. Tell me more about what that's doing for you. You know, it sounds crazy, but that kind
of question, even with a child, produces so much more information than you would get by asking a closed question.
When I learned how to start my conversations with tell me, I made more deals, I had better
relationships. And to be honest, you know, it affected even just the amount of, you know,
peace and happiness I felt every day. Wow, that's pretty powerful.
I'm speaking with Alexandra Carter.
She is author of the book, Ask for More,
10 Questions to Negotiate Anything.
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So, Alex, when people talk about negotiating, it seems we're typically talking about money,
how to pay less for something or how to get more out of someone.
But I know you have examples of times when, yes, the money's important,
but there are other things to work into the equation.
So the first time I ever negotiated for a speaking gig, I was a fairly young professor,
and somebody approached me. It was the dad of one of the little babies that my daughter played with.
And he said, we'd love to bring you
in. So I negotiated with them. This was my first time. And pretty quickly, I maxed them out on the
money. And I was convinced that they had given me all they could. And so instead of seeing this as
a win-lose, right, either I need to get more money or this deal is done, I said, okay, tell me more
about the event. They gave me a
bunch of information and I said, all right, here's what we're going to do. So you're going to pay me
this fee, which is under market, but I'm going to do it if you can get me this. You've told me you
have a professional photographer. I would like you to have that person take pictures of me with
your company logo in the background while I'm on stage and give those to me
to use for my portfolio. I'd also like to know a very senior department head who's willing to
serve as a reference for me for my future engagements. The value of those additional
things turned out to be not only more than the difference between what they paid me and market value. But I went on to generate probably
50 times that in all of the referrals that I got from that one deal. So they got what they needed,
which was a great speaker at an under market price. And I got what I needed. When you negotiate
from your needs, you can create that mutual win. After you ask the tell me question, what's another
one? So I think I just previewed it. But one of the questions I love is, what do you need?
You know, I think a lot of times people assume that they have to come in. It's not just us.
Sometimes the person on the other side assumes that they're going to have to come in with a full
suit of armor and demand, demand, demand. When we ask people what they need, this question has an
amazing way of kind of cutting through, you know, some of the BS that you were talking about,
even in a situation where it's a car, you know, sale. I've gone in before and said, look, I know you're a human
being and I know you're a person who's trying to support your family also. I'm doing the same.
So what do you need to get this done? Here's what I need. I've told you my constraints.
What do you need to show here to make this workable? And it's amazing how when you do
that, it takes down some of the defensiveness and the person actually will, you know, give you a
better deal or level with you about what it is they need to show. This can work with a car dealer.
It's also great if you're working with a landlord during coronavirus. You know, asking them what they need, landlords have needs too.
They may need not to have evictions.
They may need to show occupancy.
They may need to have some cash coming in the door, even if it's not the full amount of the rent.
And so when you ask somebody what they need, you get the keys to the kingdom so that you can then, again, find that target and hit it for a mutual win.
One of the things that I think people feel they don't have the ability to do in negotiations that they see great negotiators do is keep their emotions out of it.
They don't take it personally. You know what I mean? That a really good negotiator is a good negotiator
and doesn't let feelings get in the way.
Yeah, you know, feelings are really important.
It's interesting because I think a lot of times people assume
that they need to make decisions based only on facts.
But actually, research shows that for most of us, no matter how calm we think
we are, emotions are how we make decisions. You know, advertising executives know this.
They know that the way they can get people to spend their time and their money is by appealing
to people's emotions. But you're right. We don't want to get in the room and have our emotions get
the best of us, right? So that we're not giving our best at the table. So here's how we do that. First, one of the questions in the mirror section asks people basically to write down how they feel, because I found that if you're feeling anxious and you write that down, if you're feeling angry at somebody and you write that down, you know,
if you grapple with it before you get in the room, rather than pretending you don't have emotions,
you're going to do much better. You'll feel calmer. There's a way in which, you know,
writing down what you feel ahead of time helps you release it so that then you can get to the
table and you also, you know what to do. We haven't really talked too much about tactics, negotiating tactics that you hear a lot about.
And I don't know where you stand and which ones you use, but let me ask you about one.
And that is the tactic of walking away.
Walking away can be really effective when it comes from the right place.
You know, for example, these are times when I might think about walking away.
I'm really clear on what I need, and it seems likely that we're not going to be able to
get there, at least for right now.
Or, you know, let's say I'm getting what I would call some really unproductive behavior
from the other person. You know, I help people resolve conflict in a lot of New York City courts.
And so I've seen all sorts of, you know, interesting, quote unquote, offers for how to
solve situations. If you get really, really challenging behavior from somebody else,
you can also say, you know what, this isn't a productive conversation. And, you know, when you're ready emotionally overwhelmed. And just a last note on that,
right now, during, you know, the pandemic, I'm finding that even very rational people
can get emotionally overwhelmed. And so sometimes, I don't know that I would call it walking away,
I think I would call it taking a break. Sometimes taking a break and letting somebody sit on something can be really helpful.
So I get that.
I get the taking a break thing.
But I've often heard it argued that the strategy of getting up and walking away is telling the other person, hey, the deal is walking out the door.
Maybe you need to change your mind a little bit here. And that it's a tactic to get
people to kind of, it's like a slap in the face that the deal's about to end. And that very often,
the deal changes. So in other words, you know, saying I'm gonna walk out as a way of communicating
the window is closing. My preference would simply be to say, you know,
instead of getting up and storming out, I like to be transparent and let people know what their
window is. You know, like we have another couple of days that this proposal can work. And after
this time, it's not going to work anymore. Or, you know, I have a limited amount of time today.
I've got 10 more minutes.
And after that time, you know, I'm going to have to move on to my next meeting.
It is absolutely true.
You know, what you're talking about is called scarcity.
And when people realize that your time or your money is a scarce resource, they may
well be prompted to act. I am not a huge fan
of tactics like getting up and walking away from the table. I am a trust negotiator. I have found
that when I level with my clients, when I level with the people that I'm negotiating with,
when I simply tell them that something won't work for me
and we need to try again, or that we're running out of time for one reason or another, if I do
that from a place of integrity, I find that not only do I land that deal, but then people know
they can trust me and they come back for the next one. And when I say I need something or we're out of time, it's not a
tactic. It's the truth. And how do you deal with jerks? I would imagine working in the New York
City court system that you come across the occasional jerk. And that brings with it a
whole set of other problems, I suspect, because you're dealing with a big personality problem more than you're maybe necessarily dealing with the problem supposedly at hand.
What's your attitude towards morons?
You know, everybody is capable of having a bad day, I think is a good way to put it.
But you're right.
I've dealt with some really challenging behavior. And in fact, in the book, I talk about a situation where somebody said, you know, Alex,
I've got an idea for what we can do here today. You can blank my blank. And suffice it to say,
he was not suggesting that I read his proposal or water his plants. OK, so we get somebody who's
really made an unproductive
suggestion. And my tactic for that is I simply look at the person and say, um, how does blanking
your blank help us here today? Right. I've had people say something like, I'm going to flip the
table over. And I simply look at them and say, how is flipping the table over going to help you
achieve your goals today? Deadpan.
I don't react.
I keep it calm.
And I'm telling you that a lot of the time when I ask people how that unproductive behavior is going to help them reach their goals, they can take a moment and they can recollect themselves.
Sometimes that's enough to bring them back from the brink. But when it's not just a tactic like I'm going to turn the table over, but it's just a jerk in
general who says, look, honey, this is how it's going to go. And they try to intimidate you.
How do you handle that? How do you respond to, look, honey, this is how it's going to go. I did have somebody call me honey and I simply
laughed and said, hey, that's my husband's name for me. So you're going to have to pick another.
I use a lot of humor when I'm responding to people. I try, first of all, to stay calm and
be the grownup no matter what. And where I need to, I simply revert back to,
that's not going to help us here today. What you've told me is, you know, here's what your
goals are. And here's what I'm telling you we need to get there. And I repeat and rinse and repeat
as necessary. I stay calm. Sometimes I'll even summarize what they say. If they're going
off on a ridiculous rant, I'll say, hold on a second. I just want to make sure I heard you
right. And I will repeat some of the ridiculous rant. It's amazing how sometimes when people have
left their senses, they hear their own words played back to them And it's kind of sobering. So I stay calm. I summarize. I repeat
that that behavior is not going to help them get to the goal that they want. And then if it persists,
I simply say, you know, thanks for your time. And when you're ready to have a more productive
discussion, give me a call. Well, I admire your thoughtfulness and self-control. I imagine that's come with a lot
of practice. I've been speaking with Alexandra Carter. She's a clinical professor of law and
director of the Mediation Clinic at Columbia Law School. And she's author of the book,
Ask for More, 10 Questions to Negotiate Anything. And you'll find a link to that book at Amazon
in the show notes for this episode.
Thanks, Alex.
All right.
Well, thanks so much.
I hope this was helpful.
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Unless you have a disability that prevents it,
one thing I'm sure you're going to do today and every day of your life is walk.
It's how humans and a lot of other creatures get around all the time.
And you probably don't think a lot about your walking,
but it turns out to be pretty fascinating in ways you probably don't realize.
Here to fill you in on that is Shane O'Mara.
He is a professor of experimental brain research at Trinity College in Dublin and author of the book In Praise of Walking, A New Scientific Exploration.
Hi, Shane.
Thank you, Mike. It's great to be here.
So you don't have to think for very long about how important walking is to us as individuals
and as a society as a whole, but we really don't ever stop and think about it.
Perhaps we should.
That's absolutely correct.
I think walking is one of these things that we overlook in everyday life and we forget or perhaps don't know that it has wonderful effects on our brains, wonderful effects on our bodies and wonderful effects on our society at large.
Well, so dive in and tell me how so.
And maybe start with how is walking a benefit to society?
How does my walking benefit society at large?
So think about walking as opposed to any other mode of transport.
If you're on a bicycle, you're traveling at speed, it's hard to catch somebody's eyes.
If you're in a car, it's the same kind of thing.
Walking allows you or affords you the opportunity to have kind of random interactions with people
that you wouldn't otherwise be able to have. And those kinds of things build social trust within society.
And societies that have lots of walking tend to be societies where there's a greater degree of
interpersonal trust. Isn't that interesting? Yes, it is. It is quite remarkable. But we shouldn't be really perplexed by this.
If we consider how humans came to walk, we're bipedal apes.
We're unique in the fact that we walk around on two limbs, on our two legs.
But our walking evolved in a social context.
We didn't conquer the world when we walked out of Africa, you know, 100,000 or so years ago.
One guy with a spear going off into the bush.
It was in small migratory tribes.
It was in groups.
And we're astonishingly sensitive to the cues that we give off when we're walking.
Just a little tidbit for you.
One thing that's really remarkable, if you put somebody in
a brain scanner and you just play them the sounds of footsteps, the auditory parts of the brain
light up, but so too do the social parts of the brain. We're attuned to the noise that others make,
whether it signals threat or other things. How did walking come about? I mean, was it just because people have to move and then if you can't move, you can't really exist? I mean, why do we walk the way we walk and how did we get here?
So that's one of those enormous questions and it would take quite a while to unpack. So I'll try and give you some quick answers. So let's step back from walking for a moment and ask a
question that you've probably never considered, which is, why do you have a brain? Or put it
another way, what problem does having a brain solve for you? So trees don't have brains,
hedges don't have brains, and organisms that are stuck in one place like anemones, sea anemones or sea squirts don't have
brains. So this gives us a very important clue. Having a brain solves a particular problem and
it solves the problem of movement. The reason we have a brain is to get around safely in the world.
So we want to find food, we want to find shelter, we want to find mates. We want to avoid predators, all of those kinds of things.
And movement evolved in animals in that context all those hundreds of millions of years ago.
And it evolved on the ocean floor.
We now know, for example, from genetic studies that limbed animals were wandering around on the ocean floor about 400 million years ago. So this is something that reaches deep back into time
and is something that is with us right up to the present.
Well, I think it's interesting what you said at the beginning
about how it has a social component to it.
And when I think back to, you know, not that far long ago,
kids walked to school more.
There was just more walking.
And we also consequently knew our neighbors.
And today it's, you know, everybody's driven everywhere.
And we don't know our neighbors.
We don't know a lot of people that we would have otherwise known maybe 10, 20 years ago.
Yeah, those random conversations that you have when
you're on foot, where you meet the familiar stranger every day, those have kind of disappeared.
And we have actually engineered walking out of our everyday lives. So if you consider, you know,
120 years ago, so the turn of the 20th century, around 1900, the average working man in London
walked somewhere between eight and 12 miles a day.
And then cars came along and the world changed. And the average person now in a high income
society walks somewhere around about four and a half thousand steps a day. So really not much at
all. Whereas hunter gatherers who are living in South America, for example, or in Africa, walk of the order of about 10 or 12 kilometers a day.
And they have astonishingly great heart health as a result.
Walking has gotten a bit of a bad rap.
It's kind of the low man on the totem pole of exercise.
Like you could really exercise, but at least you could walk
because if you don't do anything,
just walk around the block
because it's something.
It's not much, but it's something.
Yeah, absolutely.
So again, some movement
is better than no movement.
We know this for certain.
And more movement, again,
is better than some movement.
So we should be moving much
more than we are. Now, if you're exercising or using walking to exercise, well, really,
you need to be walking at quite a clip, you know, sort of at a speed that causes you to
have difficulty talking to another person, having difficulty listening to a podcast.
So sort of, let's say, five and a half
to six kilometers an hour, something of that kind of order. You should be breaking into a kind of a
light sweat and you should be doing that for about 30 minutes, four or five times a week, minimal.
Walking is the form of movement that we evolved to engage in from very early in life, from around
about a year,
a year and a half of age, all the way through to our 80s and 90s. And we're capable of cranking out
12, 14, 15,000 steps a day, every day, more or less, with ease. And this has really positive
feedback effects on the brain and body at large. And it's that kind of movement that I think we really need
to try and capture back into our lives again. And so what are those benefits to our brain and body?
So there's what we should think about really is kind of two ways of thinking about how the
benefits arise. So when you decide to walk, there's a feed forward signal, a command signal comes from the
brain instructing your limbs to get up and get moving. And when you walk, you get feedback
signals. So molecules are produced that come back in, that circulate freely in the brain and body
that benefit the functions of both. So when you're moving, your senses are sharpened, your acuity for hearing,
for example, goes up a little, your vision improves a little, and you're exercising parts
of the brain that were previously quiet, which really do need regular outings. So one of the
problems, of course, that happens with aging is frailty and loss of balance. And we now know
through many studies that actually one of the easiest ways to overcome the problems of frailty
and loss of balance as you get older is literally to put on your shoes and get lots of walking in
over surfaces that are a little bit demanding, that require you to rebalance yourself consistently. And by the
same token, getting out and moving stops blood pooling in the kind of lower extremities in the
limbs. And you get these wonderful molecules known as myokines, which are molecules produced by
muscle cells that help build the blood vessels of the body and also help build the fabric of the
brain. Is walking walking? I mean, can you improve? Can you get better at it? Do we just get better
naturally because we walk a lot or could we get better at it? You do, of course, get better at it.
You got better at it as you transitioned from being on four limbs at the age of 10 or 11 or 12 months.
And what we know is that when infants first start to walk, they're quite clumsy, but they make what's called an obligate transition.
You know, you just do this. You don't have to be trained to walk. The genes in your spinal cord and other
parts and in the brain make this demand of you. And when you start to walk at first, you are not
very good. You fall regularly. We know from studies of infants learning to walk that they
fall as many as 17 times an hour and that they walk maybe 2000, 3000 steps an hour. So this is
something that is intensely demanding on you. And you don't become a skilled walker at that age
until you've put in something like six months or so of continuous practice. And if you're frail,
for example, if you've ended up in hospital and you've ended up in your back for a long time. You lose some of the ability
to walk. Some of your muscular control is gone. You lose muscle volume. You lose muscle strength.
And you have to build that back up again. So this is one of the jobs of rehabilitation after surgery
is to get you moving in a way that allows you not to fall over when you're moving. Well, one interesting change
in the way people walk today is a lot of people walk while their neck is bent looking down at
their phone. Absolutely. And of course, there were lots of scare stories about people stepping off
the edge of the sidewalk and getting hit by cars and things like that at first. But what we now know actually
quite remarkably is that with a little bit of practice, your peripheral vision actually improves
when you're walking around like that. And there's a really easy way to demonstrate this.
If you ever fly through Schiphol Airport in Amsterdam, They've done something really clever. In the old part of
the airport where the railway station is, they have metal pillars or iron pillars that are,
I guess, 100 or so years old. And walkers were kind of bumping into these. So they've put
tiles that reflect a little flanking these pillars. And people catch them in their peripheral
vision while they're
walking and they don't bump into them anymore. What's happening is you're training your peripheral
vision. If you focus your vision on this thing that's sitting in your hand, that's quite a
dangerous thing to do. So the brain, being a clever device, kind of reallocates a little bit of
attention to your peripheral vision so that
you can engage in a collision avoidance.
What is it about walking that you think is most interesting to you?
What do you find really fascinating that maybe people don't know about walking?
Let me pick on two areas.
One is that walking is possibly the most effective boost to creativity
that we know of. So psychologists are clever and a little bit evil. So when they want to test your
creativity, they bring you to the lab and they hand you a succession of objects. That might be
a writing pen, it might be paperclip or whatever it happens to be. And they tell you, come up with as
many uses for this object as you can in the next 30 seconds. And you might come up with seven or
eight uses. And they give you a succession of these. And what you find is that people vary in
their ability to come up with what are called alternative uses. And people who engage in what's
known as knowledge work, so work with your brain rather than with your hands, tend to be very good at these kinds of tasks.
However, if instead of just getting people to do the task, you get them to walk for eight or 10 minutes beforehand, what you find is that the number of alternative uses that people generate about doubles, which is really quite something.
And there's also another remarkable effect. It works independent of age. So a very clever
group in Japan conducted exactly this experiment, which had originally been done on
college students, and they did it in elders, so people in their 70s, and compared
them with a group in their 20s. And what they found was that the people in their 70s who went
for a 10 minute walk before generating the alternative uses came up with about twice as
many ideas as the seated 20 year olds. So it gives a boost to creative idea production. And I think we kind
of know this, actually, because, you know, if you've got a difficult problem to solve,
go for a walk. We kind of know that it's a good way of focusing our thoughts around the
thing that we want to solve. So that's one thing I'd say. So the other area I point to is that walking and mental health are remarkably tied up together in ways that people take every day over 8, 10, 12 years and the likelihood that,
for example, they might succumb to major depressive disorder, which is a really terrible
problem, particularly in the Western world. And one recent study, for example, of about 35,000
Australians showed that the risk of succumbing to major depressive disorder in a
group without psychiatric impairment, so they are not starting with any psychiatric problems,
falls by about 12 or 15 or so percent in the people of a hidden benefit to taking extra steps every day in terms go walk to, you know, kind of reset my brain.
Yeah.
And there's a lot of wisdom in that phrase.
People, I think, don't quite appreciate just how good a walk will make them feel. Again, lots of other studies have shown if you can put some nature into
the walk, some trees, some plants, watercourses, a little bit of wildlife, even if it's just insect
life or something like that, or bird life, that improves how people feel again, even more.
What do we know, if anything, about the difference between
walking outside and walking on a treadmill. This is one of these
interesting paradoxes. We know an awful lot about the physiology of walking from treadmills.
So you can bring people in, you can split the treadmill belt, you can make one leg run a little
bit oddly compared to the other. You can hook people up to electrodes and things like this.
So we know a lot about that. and we've learned an awful lot about
how the spinal cord controls movement and all these other things um but what we know for sure
is that getting people to walk outdoors in nature where they're actually feeling um nature on their
faces whether it's the sun the rain the wind or whatever, and where they can see other life around them.
That has a marked effect in terms of how good they feel in the moment.
So there's little doubt that walking is good for you, even if it is on a treadmill.
If you can't get any other form of walking in, please do that.
But if you want to get an extra buzz, get outdoors,
put your coat on if you have to or whatever, you'll feel the benefit of it.
You said at the beginning of our conversation that, and I think this is important, that
the kind of walking you do matters, that in other words, taking kind of a leisurely stroll
is not going to give you
the benefits of a brisk walk. Yes, certainly for heart health. But I think we should be thinking
about walking in terms of different types of walking and the purpose that you're engaging in
for that kind of walking. So I do a lot of writing, for example, by dictation and I do it out and walking
and I dictate from bullet points. I can't walk fast when I do that kind of walking.
There's social walking. I go out for a walk with a friend or go out for a walk with my family,
which is, again, quite a different type of walking. And then there's walking with purpose to the shops to pick up food
or whatever it happens to be.
So walking serves lots and lots
of different purposes.
And it would be nice if we had
lots of different words for these things,
but I don't think we really do.
I think we kind of have to think about,
you know, walking for problem solving,
walking for social purposes or for social engagement,
walking because we're going to get food or whatever it happens to be. There's many different
types. And I think intuitively we know this. It's just we I don't think we have good labels for
these different types of walking. Well, who knew? And I think it's interesting to talk about something so pedestrian as walking.
But there is a lot to it.
My guest has been Shane O'Mara.
He is a professor of experimental brain research at Trinity College in Dublin.
And the name of his book is In Praise of Walking, A New Scientific Exploration.
There's a link to the book at Amazon in the show notes. from Norton Antivirus. Don't click on suspicious attachments, especially sites offering free downloads of music, TV shows, or videos
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