I talk a lot about the importance of strength and mobility and how that contributes to living a positive active life and aging healthily. I very much believe that, you know, if we can do the right stuff now, then when we get into our old age, we'll be less of a burden on society, but we'll also be able to have a more satisfying, enjoyable life. We'll be able to play with the grandkids. We're able to get out and have those adventures. Because the fact is that as we get older, a lot of stuff does go downhill. Lung capacity, heart strength, muscle strength, muscle power, especially bone density, all of these things go down as we age, but. If we do the right things now, not only do we start at a higher level, so as we decrease, as we get older, it doesn't drop as low as it otherwise would, but also by staying active, we actually slow down a lot of those declines. The big one, though, is our ability to get up if we fall over and hurt ourselves. One of the biggest predictors of how long we're going to live is whether we can stand up from the floor without using our hands. Partly it's a mobility issue, partly to strength issue, and today I want to give you a couple of things to help you work on that. First one is mobility. If you can't sit like this, you're going to find it a lot harder to stand up because essentially we need to control our center of gravity. If we're stuck like this, our center of gravity is back and it becomes very hard to use our legs to get us to stand up. So we need to be able to get the knees out to the side and just sit in a comfortable cross legged position. So if this is hard for you, I want you to work on this stretch. We're going to have one leg crossed, the other is going to come over the top. We're going to pop the ankle on top of the thigh here. And we're going to press down on the knee so that you just get into this position. Might be a bit of a stretch on the outside of the hip, but if not, you press down on the knee. If you can still go a little bit further, you grab that ankle, not the foot, because that flops around, but grab the ankle and pull that up at the same time. The more we externally rotate this leg, the more stretch we're going to get and that is going to help loosen up the outside of the hips and make it easier to get your knees down. Once you got your knees down. Then you've got the mobility to shift your weight onto your legs. What are you going to do then? Well, you need to be able to drive the ankles and the knees to get yourself upright. This is hard. Let's be honest about this is not an easy thing to do. So we need to build up the strength. So to build the strength in the angles. What we're going to do once we're able to get to this position, or in fact, even if we're still a little bit higher, we're gonna take some of our weight on our hands and we're gonna put some of our weight on our ankles, lift the bum up off the floor and we're going to push a little bit with the ankles. Just trying to lift yourself up a little bit. Hands can help too. Hands take some of the weight. Angles takes some of the weight and justice. Do you know, say 10 reps, three sets do this a couple of times a week. It's going to help. Next knees. Knees are the big one. Here. They are the things that are really going to have to drive you up once you get out of the hole with the ankles. And you could just practice this over and over, but for most people, that's probably a recipe for some sourness. So what I like to do is something called a Patrick Step. Really simple exercise. My head might disappear off camera here we're going to have. One foot on the ground, other foot just lifted slightly. We're going to keep our body nice and upright and we're just going to bend our knee. And touch our heel to the ground. Simple as that, just a really gentle squat. But notice how my knee is going over my toes. What that does is preferentially strengthens the muscle that goes around the knee so our knee gets stronger. If you want to make it harder, you just lift the foot up higher so you have to squat down lower to touch the heel to the ground whilst still keeping that body nice and upright. That's going to strengthen the knees. You do that and then all sudden it becomes very easy to do this. No hands. We can stand up. We can sit down, we can do some twists. Nice and controlled the whole way, and if we fall over, break our wrists, The two most commonly broken bones in the body are the bones in our wrist. We fall over. We broke those and we need to get up to go get help. Well, doesn't matter because I've got our legs. To get up for us. So give these a go stretch and there's two strengthening exercises. If you can master standing up without using your hands, chances are you're going to live a long and healthy life.
People tend to gravitate to the types of activity and exercise they enjoy and are good at…
Obviously
But many times you should also be doing the types of exercise you may not enjoy or not be as proficient at, but need
If you're a runner, and you want to build up your body to tolerate all of your running and decrease injury risk, you should be performing heavy resistance training at least 2x per week
If you love to lift weights but despise cardio, you should still be making time to challenge your cardiovascular system for overall heart, lung, and vascular health, as well as improving your recovery between and within your lifting sessions
If yoga is your thing, although you may be able to get into a lot of the poses and positions more easily than others, don't neglect other forms of exercise that challenge you in ways that don't come as naturally or may not be as enjoyable to you
The point is this:
Don't avoid types of exercise that could be beneficial for you just because they're more challenging and less enjoyable
Sometimes (not always), you have to step out of your comfort zone and do things you don't necessarily like in order to more optimally improve your overall health and function
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Certified Precision Nutrition Coach L1.
I educate and empower you with the skills to lose weight, get strong, and feel good for life!
#Healthcoach #Nutritioncoach
Is ABI the solution to sitting more than 6 hours a day? 🧑💻 Stretching routines, personalized program, and more await!
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Feeling stiff and stuck from hours at your desk? 👇
Your body adapts to the positions you spend the most time in, often leading to poor posture and discomfort. To keep your body healthy and strong, it’s crucial to stay active and remind your muscles of the proper form.
Try these two movements designed to open up your kinetic chain and counteract those long periods of sitting... ✨
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💥 Exercise is the best medicine! 💥
It’s no secret that working out is a game-changer for both your body AND mind. The endorphins released during exercise are natural antidepressants that boost your mood, reduce stress, and help you feel happier overall.
💪 Whether it’s lifting weights, cardio, or a simple walk, incorporating physical activity into your routine can make a huge difference in your life.
Let's motivate each other to stay active and prioritize our health! What’s your favorite way to get moving? Share below and let’s inspire one another! 👇👇
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🌟 Aging strong starts with a healthy spine! 🌟
Did you know that your spine is the foundation of your body? As you age, it's important to take care of it so that you can continue living an active and fulfilling life. Strengthening your spine is key to aging strong, and we've got the tips and tricks to help you do just that! Check out our latest blog post https://lnkd.in/gbvnJnqK for expert advice on exercises, stretches, and lifestyle habits that can help keep your spine healthy and happy.
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Exercise = Energy
I'm not saying to not listen to your body when you need more rest
But many times, if you're feeling sluggish
If you're feeling tired
If you feel like all you want to do is sit/lay around more
...and you haven't been MOVING
Get up and do something active
Even if it's only for 5 minutes
You'll feel more energized
You'll feel refreshed
Do this multiple days in a row
And you'll start to realize that consistent exercise gives you more energy
It helps you with your focus
It helps you with your mood
It helps you get through your day more easily and more efficiently
And makes it easier to CONTINUE exercising!
Share this with someone who needs to hear it 🙏🏼
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