Baby Boomers

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Balance: The Program Running In The Background


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Your computer, phone or other technology that you use has things going on right in front of you. You make calls, work on documents, send e-mails or other things when you make use of that device. You don’t need to know how exactly your device works to know that there is usually something else going on the background. We usually realize that when things slow down because the program in the background is affecting the main task at hand.

Shifting the focus from your technology to your own body – let’s think about the technology of you. You are out to run errands. You walk out to your car and while shifting something in your hands to free the others you then open your car door and get in. You get to the store, shop and come back home.

The entire time. Every step. The program of balance was running. It ran in the background keeping you steady and on your feet while moving, shifting your weight and carrying things.

Usually, we only notice that a program of balance running when it becomes the main focus or concern of a movement. For instance, you are walking on a narrow surface and want to avoid stepping off of the edge. Or you are balancing with one foot raised to see how long you can do it. Especially when you trip on something and are trying to avoid falling it is a focus. Your focus is all about your balance and moving without falling over. On the flip side, we also notice our balance when our ability to keep our balance while moving has eroded. For example, you notice when you have to really concentrate on not falling when changing direction quickly, getting in and out of a chair or just walking quickly.  All of these instances could be a signal that your balance has eroded.

There is no need to wait until you notice the signs. There is no benefit to waiting and increasing the risk of falling. Also be aware of other things to check like your vision, medication you take or even your hearing. They can negatively affect your balance.

Click here to read about a study that reported how impaired vision can affect your balance.

Click here to learn about how medication can negatively affect your balance.

Click here to find out about research that links hearing loss can increase the risk of falls.

Be proactive. Find ways to dynamically challenge and improve your balance.

Click here to go to the Balance Video Series and find ways to improve your balance.

 

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The Baby Boomers Blueprint To Better Movement – Vol 1


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Your generation is very diverse however in between all of the different lifestyles and priorities there is one idea, in particular, you intersect on. That point is the ambition to do what you want to do when you want to do it. Largely, the first thing that comes to mind are the things you enjoy doing. Next are the things that you need to do in your life and everyday life. However your priorities fall, better movement plays a powerful role in doing what you want to do when you want to do it.

Here are some things to keep in mind to give you some structure.

Avoid Protecting

Pain sucks. I get it. An injury is not fun either. We remember when we were injured especially if it greatly impeded our everyday life. Perhaps after we have healed that episode is imprinted in our head. You may move a bit differently. You may move in ways to avoid that injury that happened. It can include moving more within our range of movement, thus moving less in ways to protect something like our backs. Possibly this is affecting your breathing and you are holding your breath more. You may also be tighter in some areas and not even aware of it because you are engaging certain muscles for longer than you used to do.

Obviously, there is a mental and physical part of the pain. They are intertwined very well.

But there has to be room for movement. There needs to be room to discover ways to improve things like your strength, stability or become more aware of how you are compensating in your movements. Making room for movement does not mean throwing caution to the wind, ignoring pain or acting like you never were injured in the first place. Making room instead includes learning how you can reduce the chances of it happening again through ways of movement or breathing. Making room includes variations like an assisted squat instead of a bodyweight squat. Making room can also include seeking out qualified professionals that can help you. You don’t have to do this alone.

Step Into Strength

Physical strength is used in our daily life. This does not diminish as we get older. Your priorities may have changed in regards to your physical stature but your body still thrives from strength. Leg strength is one of the indicators of your mortality rate. If you do walk that is great. However, strength training builds that foundation for a lower extremity that can take on the terrain of various levels and softness. Building strength means fighting some sort of resistance. Things like claiming that you don’t squats, deadlifts or lunges in real life leads to avoiding the exercises you need to be doing. You do variations of all three exercises in your daily life including pulling, pressing and twisting. Reaching for the lightest weight possible does not translate to lifting, carrying and placing a heavy bag of groceries on the ground.

Stay On Balance

Balance is not a physical attribute. Balance is not a measurable thing like height and weight. It may not be the sexiest like impressive feats of strength or some flexible yoga pose. However, the ability to have the balance to move throughout your life is easy to take for granted. As you move…think of balance is a program running in the background. It runs in the background when you are walking down the street, mounting stairs or picking something up off the floor. That program is running when an obstacle is in your way or when you are carrying the groceries inside.  Don’t wait until the warning signs come to the forefront of balance that has eroded. Remember – your life involves movement. When you do work to challenge and improve your balance incorporate movement.

Train For What You Enjoy

Your life involves movement. Especially when it comes to the things we enjoy doing, we want to be able to move well. You don’t need to be some daredevil to justify practice so you can move better. It should be pretty straightforward – you enjoy golf, swimming, running or hiking? Why not learn how to be stronger, more agile confident and just plain better at those things?  Even if activities like that are not on your list of things to do – again life involves movement. Your life involves various strength exercise, things that take core strength, movements that demand balance and agility.  That joy of movement is what makes things enjoyable and memorable.

Get Out Of Your Head

I don’t know who came up with the quote but loosely paraphrased – the gains largely happen on the days that you don’t want to exercise. When we feel like rocky it is easy to exercise however you see fit. It is those days when it is a bad week, you are not feeling strong or something is just off. Also, don’t expect every time you move to be some monumental step of progress. Often we are practicing a movement and working to perform at it better. We all have different lengths to achieve the goal of a better movement. Lastly, setbacks happen to the best of us and listening to your body is ever so key as we get older.

Sometimes the truth is that you may not be able to do some things physically like you used to do. That does not mean you should give up on learning other ways to move. If you keep on drawing lines in the sand as to what you will not do or try soon you are stuck in a small box of movement. That restriction does not bode well for a quality of life that allows you to do what you want to do – when you want to do it.

Also striving for perfection when it comes to exercise in its various forms can be problematic. Striving to move better and moving towards a goal of moving better than yesterday is a better way to think about exercise. This does not mean you are taking things easy. It just means that moving better is a process. We all have different ways of learning and the rates of which we progress.

Volume Is Not The Holy Grail

Increasing volume in ways like spending more hours exercising, adding more weight or increasing reps is not necessarily the path that leads to a better quality of life. So what if you are walking or jogging for an hour? Is it a leisurely pace and you are wondering why you are not seeing an increase in your cardiovascular health? So what are ways to tweak a workout other than volume?

Four ways to change up the way you move are Time, Intensity, Duration or Variation.

Time

Using the running example, time can be a factor. How far can you get in 20 minutes?

Intensity

The question posed above can also apply to intensity because you are picking up the intensity of the run. Also, you could do some sort of intervals. Let’s say 800 you go at “race pace” and then the next 800 you back off and go slower. You do this for 3 miles.

Duration

Yes, this is volume here. You run for an hour. Of course generally, in this instance, you will not be pushing the pace. You are focused on staying steady and a pace you can stick to. However don’t get comfortable. After you are doing well then it is time to see if you can cover more distance.

Variation

This could be cross training or other ways of running. Maybe you are doing some agility drills like high knees, quick backpedaling or lateral shuffles. All of these and more contribute to you being a more agile and body aware runner.

Do What You Know You Should Be Doing

There are some things that we should be doing that don’t involve a doctor’s prescription, recipe or a how-to manual.  Don’t play dumb. We all are guilty of it. Nobody is good at everything.

Often we gravitate towards some new trend, new diet or fast lane to a healthier us. The boring stuff gets left on the curb. Don’t let that boring stuff get left behind in your routines. Need an example? I am sure you have heard all of the statistics about how much percentage of our bodies are water and the importance of hydration. Yet how many excuses have you given as to why you are not drinking enough water?

  1. It is boring.
  2. It does not taste like much.
  3. I keep forgetting.
  4. There is water in my coffee (So basically, I get enough water).
  5. I don’t like the way it tastes.
  6. I know I should but…

Drink your water, come on. Find what works for you whether it be a bigger water bottle, some sort of routine or a ribbon tied around your wrist. Dehydration is a road that can lead to bad compensations and results.

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What can you do TODAY?


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What can you do today within the 24 hours of this day to improve your quality of life?

 

 

Keep it simple.

What can you do today to improve your quality of life? There are many moving parts to improving or maintaining one’s quality of life. These moving parts don’t just involve how you move but what also put into your body, and the many things you do when not eating or exercising. Small choices and decisions can reap positive benefits. Obviously, these decisions become more powerful over time when they become habits. But just focus on today…what can you do today? Below are just three ideas…but you know yourself better than me. You may already know what you will do today!

Be social

Social interaction is important to your well-being and health.  Get out of the house and be social, it does not necessarily have to be an exercise class…or invite some friends over to catch up.

Drink more water

 

 

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The amount of water in your body could be anywhere from 50-75%. Credit: Illustration by Hugo Lin. © 2018 ThoughtCo.

Fill your glass more during the day. Everyone benefits from being properly hydrated. Especially as we get older it is imperative to stay hydrated. The risks are real for you as you get older if you don’t stay properly hydrated…think that you should wait until you get thirsty? Think again!4.1.1-monograph-aging-fig-2.jpg

 

 

Practice doing your everyday movements better

Stand tall, walk tall, get out of a chair without rocking. It can take a lot of concentration and effort to make sure you have proper posture all day…especially if you have some bad habits to break! Perhaps all of these would be easier or your form would improve if you stretched today.

When I suggest stretching, you are probably thinking of the traditional stretching holds. If you enjoy those then do more of that. If you don’t enjoy the traditional stretches (and even if you do!) give a different way of moving instead. I am certified through Original Strength as a Coach. I begin, end and sprinkle in some of their movements into my client’s workouts. They feel great! Check out the links below to learn about rocking and a longer article about why everyone should do it. I find that this way of moving really reconnects people with their bodies..and it feels good!

Click here to read about why everyone should do this!

So what will you do today??

These are only three…what can you do today? Maybe one or all of these three? Or you can do something else today? Whatever you do…this is not a planning thing. Do something today to begin creating a groove that this act can snowball something that can contribute to your quality of life in a positive way. The size of this act does not matter.

Sound good? Have questions? Comment below or email me at [email protected]

Are you ready to improve the way you move? Click below to set up your free consult!

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Exercise Without Assumptions – Train For Agility


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We rarely enjoy it when individuals make assumptions about us based on our beliefs, how we look or our age. When it comes to moving better and exercise don’t let assumptions about your potential hinder you. Regardless of your age, you should be training for a physical experience – life.  I strongly believe that age should not restrict someone from moving better. You can read more about it here.

Agility

Agility is defined by the American Council on Exercise (ACE) as:  “how accurately and rapidly a person can change direction; involves the stages of acceleration, stabilization, and deceleration.”

With that definition in mind, a scenario may also help hit it home as to how important agility is.

It is a sunny day in San Diego. You are walking down a sidewalk and a couple is walking the opposite way busy with an excited conversation. One of them was holding their toddler’s hand who has a stuffed animal in her hand. As you say good morning and they pass the toddler decides it a perfect time to toss the stuffed animal right in front of you.  You were walking at a comfortable pace, but stop and quickly step to the side so as not to step on the animal.  You then reach down, pick it up with one hand and quickly catch up with the parents that did not see the “offering” and hand it back to them.

Let’s break this down, in terms of agility.

  1. You had to come to an abrupt stop and simultaneously step to the side.

This is the deceleration that was mentioned in the definition. If you didn’t have the agility (and balance!) coming to an abrupt stop could end in a fall or a trip. Of course, you also had the option to step over the stuffed animal too. That would also be using agility as you would react and step over an object and clearing it so you did not trip.

There is also the simultaneous sidestep. I am sure you guessed by now this takes some coordination to be able to judge how far to move your foot over and stop at the same time once you moved. Again, balance plays an issue as stopping and moving to the side can test ones balance if it has eroded.

  1. You picked up something and simultaneously started moving in another direction.

Here you are not only moving but moving with weight in your hand. Sure, this stuffed animal may not weight much. However, it still takes stabilization to move. Why? You were in a lowered position and pivoted in another direction with the animal in your hand. You had to stabilize and move. If you did not have the agility and balance doing this simple movement could have resulted in a trip or a fall.

  1. You picked up your pace to catch the family.

Acceleration occurred at the point where you grasped the animal and moved in an opposite direction. This aspect of agility is important so you can move quickly and with confidence. It was not a slow walk, as you would not be able to overtake the family. The parents were busy talking to each other so trying to get their attention would not help. Of course, you can argue that you could have decided to keep the stuffed animal for yourself 🙂

Food for thought: How do you think the scenario would have gone if agility was a problem?

I hope that this example helped hit home the importance of agility in everyday life. We all could use some “practice” in agility. You see on TV of athletes doing agility training so they can move better on the field of play. In your life – where you move is your field of play. Click here to read my other post regarding the importance of training for balance too!

Train for agility so you can move with confidence and enjoy the quality of life that you deserve!

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How You Can Re-Define What Aging Means


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Think about your average commercials or the way in which individuals over 60 are depicted. Often in society “old people” are depicted as hunched over, frail and as if their best days are behind them.  This stereotype of a lack of mobility or range of motion, fragile nature, inability to do want to do in life does not have to be the quality of life for you. I urge you not to internalize this…or if you are a family member don’t allow that to affect how you view your loved ones and their potential.

In reality, that picture described above is and can be different. People are going on trips of a lifetime, running marathons, in the best shape of their life, continuing to move better and training to be stronger…all of the above and more. That can be you.

There is no mold, you can train for the life that you want to live.

How can you re-define what aging means to you?

  • Move better every day. Strive for progress in your movement, think of getting better at exercising as practice to do better over time.
  • Tap into what motivates you to move your body. Join a dance class, join an exercise class at the YMCA, join a hiking club..the possibilities are endless!
  • Be consistent about moving every week…but embrace variation.
  • Challenge your balance and agility. These are key to having a quality of life that you can enjoy and independence you deserve. Just being strong is not enough. Be a better walker, stair climber, better movement in your life.
  • If you have fallen, don’t let that define you. Find qualified professionals that can help you improve your balance and agility so you can decrease your chances of falling again.
  • If you have a disability you can still find ways to move better to improve your quality of life. Exercise is a flexible and adaptable way of moving and it comes in many, many forms.
  • Change your mindset that your best days are behind you. If you strive to move better every day you can continue to do what you want to do and like to do…or lead your life with more independence and confidence. You choose!
  • Take ownership of any chronic conditions that you have and discuss with your doctor how to reduce symptoms and how certain types of exercise can help.
  • Reach out to allies in your community that are experienced, qualified and excited to work with you and help you move towards your goals.
  • Never think that you are too old to learn something. Often exercise, especially when trying something new is a learning process. Be patient with the process. Also, that learning aspect along with exercise is great for your brain!

Choose the path that leads to a lifestyle and quality of life leads to you being able to do what you like and want to do!

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