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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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How Much Do You Want it?…A Better Quality of Life.


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I had a great soccer coach when I was in High School. He turned our team around from dismal seasons to a nearly undefeated record. He instilled in us the drive to improve and to work together during that process. One of the things he said a lot was, “ how much do you want it?” He wanted to pull out of us that drive to be a better team with more wins and more success for the school. His saying can ring true to many aspects of our lives and ambitions.

Often clients answer their own questions when it comes to things that should change to meet their goals. I worked with a woman in her mid 40’s that was in good shape but she wanted to lose some weight. She had a respectable exercise regime of 4 days a week and she was no couch potato. I asked her what she was eating these days. She blurted “oh I love sugar, I know that is my problem.”

She answered her own question, but she still wanted a tough workout to help her lose weight. Sure she could use some tweaks to her workouts. But she quickly admitted that those yummy m&ms were a large contribution to her weight gain. She still kept eating them. How much did she really want to reduce the sugar in her diet?

Another quick story. I hiked with a woman that used hiking poles during her hikes. They can be a great tool for those that do walk. Her balance was pretty good from the brief time I was hiking with her. She mentioned the next day that she noticed that her balance was not what it used to be. She wanted some ideas about exercises she could do to improve her balance when she had the time. I proposed that she leave the hiking poles in her room for her hike. Why? She could also use that opportunity during a hike to practice better balance. Yes, she would have to go a bit slower and focus. However, hiking was the perfect opportunity to improve her balance. It may be a bit uncomfortable and should have to go slower – how much did she want to improve her balance?

When it comes to improving the quality of your life there is no magic pill, 30-day turnaround or one-size-fits-all workout. It takes time. Especially if you have lived years of inactivity, ignoring tightness and pain or only wanted to do easy exercises you may be facing a wake-up call.  The truth is that it takes time, effort and patience to improve or maintain the quality of your life through fitness. Wanting a better quality of life should not influence unsafe or unhealthy ways of forcing the issue.  Improving the way you move is one habit to get into. There may be other lifestyle habits that you may need to learn (or unlearn!).

The benefits of taking this motivational saying to heart reach far to our everyday life. It does not have to be perfection. It does not mean working out 7 days a week and on a strict diet of broccoli and water (which sounds pretty miserable!). It means making small choices that add up to improve your quality of life.

Drink more water. Move more every day. Get enough sleep. Reduce the amount of sugar you are drinking and eating. Get stronger. Improve your balance. Move in different ways to challenge yourself. Enjoy how you move better.

If you have physical restrictions consult qualified professionals that can give you ideas on how you can improve the way you move. Make time to improve the quality of your life. Stop making excuses on what you don’t have time to do. Stop using your age as an excuse.

How much do you want it? 

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The Power of Patience When Improving the Quality of Your Life


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One word can be a driving forward force or a weight that can hold you back from reaching goals that involve improving the quality of your life.

Patience.

When it comes to patience and improving the quality of our life being patient with ourselves and the process is what the bricks that line the street to our goals are made of. This could be patience in listening to your body after an injury and to adjust, recover and learn from what happened. Or being patient and understanding that losing weight takes time, regaining your mobility takes time, getting stronger takes time, as does regaining your body awareness. None of these happen overnight. Understand that chiseling away at any of these takes time.

If you are working to regain something like strength or balance – understand that it did not erode overnight. That took time. The kind of strength training you were doing was not sufficient or consistent enough. Think about the amount of time it took for your balance to become so challenged that you started noticing it. It was more than a span of weeks or months. That took years. Initially, it may not have even been noticeable. Perhaps as it became apparent it was not addressed.

Think about how over the years bad posture can add up. For example, wearing shoes that are not good for your body (like heels!). Or ignoring a nagging tightness that adds up to some sidelining pain. It has a snowball effect.  I don’t point this out for you to beat yourself over the head about that amount of time.

I instead point this aspect of time to give you a perspective. I understand if you are frustrated and want that goal for your health to be reached tomorrow. Especially in this day and age of instant gratification, instant text messages and especially ads that infer that they can get you quick results you become accustomed to thinking like that. Often this is not the case. If it does happen it can be questionable if that movement improvement is truly sustainable.  Recognize instead the power in doing something about your health and well-being. That empowerment can be exciting and stimulating. This commitment takes work and I see and hear many testimonials from individuals that have come far because of their own work and the help of other people.

Obviously being patient and giving excuses are completely different. For example, being patient while improving your hip mobility does not mean doing mobility exercises every once in a while. Instead, this means being patient with not seeing immediate results when consistently doing the mobility exercises. This patience includes recognizing the small improvements as they add up to big ones. Setbacks are frustrating and they can shatter our patience. You are human and you feel things. After you allow yourself to feel what you feel – while pressing reset and putting the pieces back together, be patient with the rebuilding process. As you put the pieces back together, think about how that setback happened and how you contributed to it.

Finally, Practice patience with your process. You could feel as if you are doing all of the right things and you are not seeing the results that you seek. Nothing can be more frustrating than that feeling. If you feel stuck improving the quality of your life, reach out to allies, fitness professionals and other qualified health professionals who can guide you down the right path to your goals. When you find someone you trust that takes your goals and interests to heart, understand that they see the long-term benefits to seemingly sometimes small choices.

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The 10 Whys for Investing in a Fitness Professional


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When you invest in something there is an expectation to see some sort of return. It can be in form of money or in a way that progress is seen in the eyes of the individual making that investment. Investing in your health is a long-term investment where progress is seen over time.

Investing in a fitness professional is a choice made that should not be taken lightly. But why should you make that choice?

1.

You want someone else to be accountable to.

Even if you have never done sports you have been in situations where you have done better because someone was guiding you and pushing you to succeed.  You not only wanted to do well for yourself but felt accountable to them.

This extra amount of motivation can be a great driving force to improve your quality of life. It can motivate you to not only stay focused but be that extra push when otherwise you may have done something else. It cannot be ignored that this accountability can also extend to your daily life. As improving one’s quality of life does not end at the end of your session…you may be better at making smart choices during the day.

2.

You are stuck.

You are not seeing the results you want to see (or used to see). Or you are not sure how to practice moving better. You know that you need to exercise but you are unsure how to. Maybe you are overwhelmed walking into that large gym in your city. In addition to new things like kettlebells or TRX, you have an idea that using them could be good for you…but you don’t want to hurt yourself in the process.

So you want to ask for help. You don’t need someone to be with you every time you exercise…but maybe once or twice a day out of the week you want help with strength or form and get better at that.

3.

You don’t want to have to be your own trainer.

Perhaps you have some exercises that you enjoy doing. But when you do them it seems to take a lot of time to do your routine and you want to be more efficient. You are busy or just don’t want to have to think about your programming for your workouts. It can be a weight off of your shoulders to know someone else is thinking about how you can move better and put that into action. Although you are not “turning your brain off” during the sessions – you can instead focus on learning.

Especially with the internet, there is a lot of good information out there. There is some bad information too in regards to health and fitness. You have an idea on where you fall in regards to your values and beliefs. With all of this in mind, you can also use a sounding board of someone that is qualified to work with you and your health history.

4.

You want a supplement to your own activities – so you can do them better.

Golf is your game or maybe tennis is. Or you are an avid runner that enjoys competing in triathlons, road races or trail races. You are doing well but want a secret weapon in your corner. As a competitor, you understand that solid training will lead not only to do the best you can do but also lessen the chance of injury during the event.

You want your coach to hone in on your passion for competition and understand the process of training and tapering before an event. Nothing is more rewarding than putting in the time and effort into preparing for an event and feeling the hard work pay off during it.

Lastly, you may be looking to manage and whittle away current injuries. Thus, stretching and tapping into your coach’s network for massage therapists is a great way to get a solid referral instead of a guessing game.

5.

You know of friends and family that have excelled with theirs.

Friends or family are getting compliments because they are looking good and moving much better than they used to be. They proudly tell you that they have a personal trainer. They may have had to go through a couple until they found the right fit but eventually, they found someone that listens to them, “meets them where they are” and helps them reach their goals. It could be face to face or in this day and age, it could be an online trainer.

6.

All signs are pointing to this.

You know you need to improve your quality of life. Your doctor is giving you another stern talking to about your health and what needs to change. You have done some exercise on your own and are enjoying your results but you feel as if you can do better. Or your significant other or close family member is encouraging you to do something, anything to reduce chances of disease or disability.

The Baader-Meinhof phenomenon is exercising its power over you. Click here to read about it! This is when something that you have noticed or been told about starts popping up everywhere. You talk to someone about maybe investing in a trainer and then you start seeing signs everywhere.  Maybe this blog post is a part of it! 🙂

7.

You want to maintain or improve your quality of life.

From reading various news sources and books you know that you want to reduce the chances of disability and disease as the years go by. If retired, you want to do what you have always wanted to do with all of the time in the world. Perhaps you have the health history of parents or relatives that you want to reduce the chances of being diagnosed with.

Possibly you have family or friends that you have seen suffer or deteriorate because of their sedentary life. Or you know of others that have tried to work out on their own (maybe you too) but still keep losing interest and restarting on occasion. Thus, you would appreciate a coach to keep you on track.

8.

You don’t know how to use the fill-in-the-blank equipment.

You may see them or hear of these:

  • Different weight machines
  • BOSU
  • TRX
  • Kettlebells
  • Resistance Bands

Of course, the list may go on. You have seen YouTube Videos or even people using them at your gym. However, you are hesitant to just hop on and give it a shot without knowing proper form. It is understandable that you may be overwhelmed and not know where to start. Or you may even question if all of the new things are really needed to help you reach your goals? Is it to be for strength, conditioning both or more?

Some gyms do give a quick introductory walkaround of the equipment. Usually, that is bookmarked by a session with a trainer. Perhaps you see someone working out and you ask them how do use it but you don’t want to interrupt their workout.

9.

You read many articles about fitness but want advice and guidance specifically geared to you.

A fitness journey is a life-long one. This journey is not one-size fits all. Your body is different than the next persons. You may see many advice columns about what do to. Maybe you have implemented some of the advice into your life and they have worked to some extent. However, you are missing the personal attention to your life, schedule and your personality. You are equipped with a lot of knowledge but would appreciate some guidance.

10.

You are ready to make a change in your life.

This is probably one of the most important on the list. The reason is if you are not ready to make a positive lifestyle change that can be the elephant in the room that you cannot escape. There is something called the Transtheoretical Model (TTM) of Behavior Change that has five stages of change. You can read more about them here on the American Council on Exercise’s website. Click here.

To put this simply – if you are not convinced that any of the various forms of exercise should be something that is a priority for your quality of life then that is a significant issue. Could you just invest in a personal trainer and expect them to motivate you and convince you to show up at each session and put forth the effort? I hope you answered no. This is not about having a bad day, being tired or going through things in your life  – which happens to all of us. If you are not ready to make a change you are not seeing the value in physical activity in your daily life.

Making a change can be anything. This change could be getting up early before work to exercise. Or this change could be cutting back on a sedentary lifestyle and instead of being more active in your everyday life also (i.e. taking the stairs instead of the elevator). The change could be as simple as recognizing that you need to improve the quality of your life – you may not know exactly how but that is okay. The important thing is that you are open to learn new things and make the time to move better in life. YOU have to make that realization that your health should be a priority of yours. Regardless of how good a personal trainer is he or she cannot be the single source of motivation. This is a team effort!

When you are ready to make a change it could be acknowledging something like wanting to lose weight or get stronger. I challenge you to go deeper than that. Think about how you would feel or be able to do if you reached your goal. Especially if your goal is just about the numbers…what would you do after you reached that goal? …just food for thought. Already having such deep conversation with yourself will help you be a better “investor.”

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The Rocks, Pebbles & Sand of Movement


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You may be familiar with the Rocks, Pebbles and Sand Story (aka Jar of Life Story). If you are not it is a great little story that reminds us of what is important in life. Take two minutes and watch it here.

I will wait…

Obviously, the message that this story brings displays what is really important in life. Without a doubt.

After thinking about this story it can also apply to improve the way you move by prioritizing. Now that you know what this story is about I will break up how we move in 3 parts: rocks, pebbles, and sand. This is not an exhaustive overview…but it will give you an idea of prioritizing how you practice better movement.

Rocks

The rocks of movement are what we have to do to carry on with our everyday life. This can include:

  • Getting in and out of bed.
  • Going to the bathroom.
  • Walking with agility and balance so we don’t fall.
  • Picking things (or little people) up, carrying them and putting them in other places.
  • Getting into and out of the car (which can involve pulling & climbing).
  • Being able to turn our head to look for things.
  • Navigating uneven terrain along with inclines and decline.
  • Clothing and bathing ourselves.
  • Taking care of our children/family.
  • Carrying babies, pushing strollers and spending time on the floor.

Some that see this list may feel that it is mundane. If that is the case then these activities are not arduous or take much thought.  Or you or a family member may have problems doing this, there may be some compensation to perform them or at the most extreme – someone is helping them do it.

These rocks of movement are imperative to be able to do. A vacation is different when you are not able to get up, move, put your clothes on or other movements on your own.

Because these are the rocks of movement it is so undeniably important that we practice moving better so can either move better or with less discomfort…or continue to be able to do them.

Pebbles

The pebbles of movement can include what we do for a living or who we care for. This can include:

  • Sitting for long periods of time (don’t worry I will talk about this below)
  • Being on your feet for long periods of time.
  • Lifting heavy weight and placing it elsewhere.
  • Walking long distances
  • Professional/Amateur Sports
  • Manual labor
  • Carrying babies, pushing strollers and spending time on the floor
  • Caring for older individuals

This is what we do that can involve different ways of moving aside from everyday life activities. It can be a movement that we should practice so we avoid injury (like mobility or strength). On the flip side if we sit all day our posture will be affected. Also, the footwear that we are wearing can also affect us. We should be aware of the pebbles that should be developed so they don’t erode. We should also be aware of the pebbles that can negatively affect how we move and find ways to reduce that chance.

In other words, you have to think about what your pebbles are. Especially you have chronic pain or tightness in these pebbles it is time to assess how to eliminate them. Our pebbles are what we need to do so we can live a comfortable life however we define it.

Need an example? What if your job involves picking things up and putting them in various places. That not only involves your arms but your legs, core…yes your entire body. This video below also applies to the rocks! You reach to pick up things all the time.

Sand

The sand of movement can include what we do for fun or ways of movement that have a greater chance of injury if not performed correctly. This can include:

  • Sports
  • Competing in half-marathons obstacle course races and the like
  • Physical feats like climbing Mountain Everest

What do you do for fun? Golf? Running races? Adrenaline-fueled activities? You could still continue doing what you need to do in your life but this is what makes it so much fun. However, if you ONLY did these that is not good. Why? You should be strengthening your rocks and pebbles so you can reduce a chance of injury and perform at your best!

Think about it this way – if I only ran Marathons every month and nothing else I would not be at my best. Why? I would not be working on strengthening my legs, core and entire body for the event. Also, any pain and tightness coming from not addressing the mileage I am putting on my body will affect how I live my daily life and also my job. It is not fun when you are hobbling around the house or have to do your job is awkward because of a chronic it band tightness. At the worst, I may have to stop running marathons because I was not strengthening the foundation of my rocks of movement.

Wrapping up…

You may have different types of sand, pebbles, and sand in your life. The way you practice moving better for the rocks and pebbles is important. If you only take the time to pour all sand in your jar you are neglecting to strengthen your rocks and pebbles. Also, when it comes to improving movement is more than just strength, the ability to move, have the flexibility, coordination, and balance is just as important!

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How To Thrive Over 50: A Movement Checklist


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One of the definitions Merriam-Webster has for thrive is: “to progress toward or realize a goal despite or because of circumstances.”

Your generation can progress towards, maintain or realize a goal of thriving. Of course, you may have a different definition of thriving than the next person (not to mention whatever stereotype general society deems as thriving!). However, all that matters is your definition, your lifestyle and your likes and wants. You can thrive over 50 and still be continue to pursue your fitness goals…however you define them. You decide how fit you need to be over 50!

Think of this checklist as the trunk of the tree…you should add on the branches and leaves and make it yours.

High Intensity Is For You Too

High-Intensity interval training is explained by American Council on Exercise (ACE) as:

a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. HIIT is used by athletes and everyday exercise enthusiasts to reach performance goals and enhance fitness and well-being.”

Notice that in the description there is no mention of the specific rate of intensity or rate of speed….This is because this is a relative experience. If Usain Bolt did an interval I doubt if many of us could keep up with his speed. The word to focus on is…his speed. Thus, his intervals may be faster or more intense than ours but as long as the way you are moving is a high intensity to you is all that matters.

So remember…intensity is relative!!

You may have heard this term in some fitness articles or in the news. Here is an article that was published in the New York Times about the idea that this type of exercise can be good for any age. Click here to read it.

These intervals are short and allow you give a high rate effort in short bursts. You can be using equipment  – for instance on an exercise bike pushing it for 30 seconds and backing off for 30 seconds and back on. Also, they are many bodyweight exercises that can also be used for this type of exercise. Just remember you know what is high intensity to you, that is all that matters. Go quicker than you usually do. This does not necessarily mean giving (and sometimes should not be) 100%.

High-intensity movements can add variety to your workouts and can be a fun way to challenge yourself. This does not need to be your entire workout…nor should it be the kind you do every time you get your blood flowing. However, sprinkling this in occasionally can be a great way to mix things up. So the takeaway is that older adult fitness can and should include some aspect of high intensity.

Move Your Limbs One At A Time

Think about the way you move during your day. You reach for the refrigerator door with one hand. You carry a bag of groceries in one hand. You walk upstairs one foot at a time and you walk one foot at a time. The list goes on and on as to how you move one arm or leg at a time. With all of that in mind, why not move in ways to help you move better like that?

Let’s take just the legs for example. There is much research that links lower extremity strength and mortality rates. Not muscle mass…but leg strength. Read here about a study regarding leg strength. This makes sense because if you are unable to get out of a chair, walk and move without assistance this could be a serious issue. Of course, those in a wheelchair or have restrictions to walk or stand is a different story. However, all can work on ways to be stronger so they can move better.

Now with what I mentioned above about how we move throughout life that is why single limb (also known unilateral exercises) exercise is important. Single leg strength is important to work on and there are many variations and options on how to do it. Tony Gentilcore has a good write-up about unilateral strength training.

I will talk about it more below…but one benefit to single leg training in all of its variations this also involve balance! Of course, you don’t need to do unilateral movements all of the time…but it should be a part of your repertoire. This could be strength training or bodyweight exercises…either way, start where you are now and build a foundation.

Practice Getting To The Floor And Back Up Again

Cleaning the house, gardening, playing with grandkids, finding something that rolled under the couch…all of these and more involve getting to the ground and back up again. Without a doubt, if someone cannot do this there is a great risk of them falling. Also if they do fall then they won’t be able to get up without help. As you can imagine having the confidence to be able to get to the floor and back up again can be huge. On the other side, not having the ability to do this can detrimentally affect one’s confidence not only to get to the ground but also walking as there may be a greater fear of falling and an inability to get back up again.

There are many ways to do this movement. It does not have to be pretty. There are many options for getting to the ground to standing. When the basics get easy there are options to add a level of difficulty and it does not need to involve adding weights. Here is one of the ways to do it below.

Click here to see the other options for the floor to standing exercise.

Challenge Your Balance

Balance training is often not something you may think of until you notice that your balance is not as good as it used to be. That, of course, is a good time to start working on improving your balance. In addition, balance training should be part of everyone’s regime. Yes, you can work on balance in some specific moments and also….dancing is a great way to work on balance! There are many benefits from dancing!

On the same vein as how we move in regards to single limb strength…when we are walking we have to use balance as we are on one foot at a time.

Think that your balance is great? Good then work to maintain it. If holding your leg up and balancing for 30 seconds is too easy then get more movement involved. Think about a single leg deadlift or a lateral lunge to balance. On the other hand, if your balance needs improvement you can tell that in your everyday activities. It is so important to address this so the chances of a fall are decreased. Check out some options here.

As we get older it is so important that we practice improving our balance. The statistics about falls and the life-changing effects of elderly falls are staggering. Falls are not an inevitable part of aging. Improving your balance and also agility will reduce your risk of falls and keep your confidence at a high level when you are carrying on your everyday life and fun activities.

Move Outside Of The Cross

Often when we do certain exercises that involve stepping we get locked into moving forwards and sometimes sideways. Both are good, especially sideways. However, think about how we move in life. We don’t move exactly forwards or exactly sideways. We step in many directions if not all within the hands of the clock (if the clock is on the floor).

This is an example below of a movement that helps my clients move outside of the cross. As you will see I also show an option how I do it. This goes to show you that there are options for all levels!

This bit of advice can be helpful for those of you that have tight hips. Often stepping outside of the usual angles can help to move in directions that your body has not before. Lubricating the joints in that way and also improving mobility can be an “aha” moment when you can see how movement outside of the cross will help in more than one way!

Don’t Buy Into Get Rich Quick…

You are already shaking your head, yes those get rich quick schemes don’t work…so why not apply the same thought to those guarantees for you to lose something or gain something in 30 days or some prescribed time?

Building up your strength, cardiorespiratory endurance or other aspects of the way you move takes time. Not only do we all have different bodies but our lives can be different. Thus progressing to whatever goal that you have whether it includes improving balance or getting stronger can differ from person to person. You bring your individualism to the table when it comes to improving how your move. Make sure if you don’t have someone that is working with you to help you reach the goals (your goals!) that you make a program yours and adjust how you need to.

Whatever works for you, stick to it. You may know someone that has stuck to strength training or things like P90X and have seen results. What really interests you that you can come back to and set up a path of consistency? If you are ever questioning a product or a specific gym do your homework. These days there is a lot to choose from. If that does not help then turn to a fitness professional for advice.

Switch Things Up

Variety is the spice of life – which also applies to movement. Don’t feel as if you have to do the same type of exercise or movement every time you lace your shoes. Having a consistent schedule is good like going for a walk with a friend a couple times a week. But to get set in the same exact routine every week will over time lead to a plateau. In other words, you will probably stop seeing as much progress towards the goals that you want to reach.

Think of this variety as reading the same book over and over. Eventually, you may almost have it memorized and your base of knowledge about the contents will only go so far. However, if you read different books on a similar subject matter you will have a greater understanding and base of knowledge. Here is an article that talks about why it is important to vary workout routines.

Speed Hides Control

We are all guilty of doing things quickly and this can happen when performing an important movement. You have probably seen people do curls, squats or other kinds of movement very quickly. Yes, sometimes moving quickly is necessary. For instance, the high-intensity exercise I touched on above – moving quickly is par for the course. However other movements when you are going quickly you are using more momentum and less stability.

So speed hides control…

So when should you use less momentum? One rule of thumb could be when you are moving with heavy weight. If you are doing curls just don’t throw the weight up and let it fall back down and repeat. Below is one of my videos about this that may also shed some light on proper technique.

 

Don’t Forget About Self Care

Improving the way you move is imperative, without a doubt. At the same time self-care rounds you out and allows you to be your best physical self during your everyday life activities…not just when improving the way you move. Here are a few things you should keep in mind for checking off that self-care box!

What Are You Putting In Your Body?

In regards to this aspect of fitness, it cannot be ignored that what you put in your body will affect how your body functions. Because I am not a certified nutritionist I am not going to give you specific advice.  I know what works for me, you know what works for you…or not. One thing you could do is keeping track of what you are eating daily and your energy level you could try hacking it that way. However, if you want to get some qualified advice then turn to a nutritionist or others in that field that can give you specific advice about YOUR body…not just the general population.

Enjoy What You Do

You know yourself better than anybody else and what you enjoy doing.  If you pull yourself out of bed already dreading your workout you are not setting yourself up for success. There are countless ways to move. There are exercises classes of many kinds that don’t just involve weights. If you are not for group exercise classes and instead want to be outside doing something then look into your options. Sometimes the resources that you have available may be limited…so use what you have!

As a Functional Aging Specialist in San Diego, I want you to also practice certain movements that you do in everyday life so you can do them better. I want you to improve the way you move through various forms of movement. There is a consistency in meeting a certain amount of times a week. There is also a foundation that is built from day one. The key is once you have mastered a certain movement then it is time to make small changes to challenge you.

Reach out to me so we can work together and you can use our sessions to help you move better in everyday life and continue to do what you want and like to do!

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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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Independence: A Vital Goal For Older Adults


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Whether it is a 50-year-old woman looking forward to retirement, 65-year-old man that wants to reduce the medication he is taking or a 72-year-old woman that wants to go hiking at the Rocky Mountains with her grandkids – they all want independence. Some may have higher levels of independence than others but they intersect at the same idea.

That idea is to do what they want to do when they want to do it.

The key ability is to live longer and live with better quality of life. This opportunity to stay independent for years does not come by being sedentary. This freedom does not come from being complacent. Attaining and maintaining independence comes from a constant vigilance for a better quality of life – and acting on it.

An important part of how to give yourself the opportunity at longer lasting independence is improving the way you move. This improvement is not done by being part of a gentle program that treats you and your body as though as you are frail, without potential and should not be challenged. Instead, you deserve a program that is introduced in a way that meets you where you are now…and challenges you so you can strengthen that foundation of independence.

Use that person or group class that you attend as your supplement (think of vitamins). That program is a part of what you are doing to improve your quality of life. Thus, this program is not the only thing you are doing – but an important part.

In other words, in addition to that program/fitness professional that works with you individually or the group:

  • Keep on playing.
  • Keep on hiking.
  • Keep on enjoying your dance class.
  • Keep on getting outside, getting your hands dirty and gardening.
  • Keep on planning exciting trips near and far…and physically prepare for them.
  • Keep on golfing.
  • Keep on being attentive to your health in other ways. (ie: eyesight and hearing checks, understanding medication side effects, managing chronic diseases)
  • Keep on learning and being creative.
  • Keep on going for walks with your partner, friends or neighbors.

You deserve a program that fits your needs, dreams and desires. Be vigilant about maintaining your independence and quality of life!

 

 

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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 Fit Can You Be Over 50?


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This question may come to mind when fitness and healthcare professionals strongly encourage various forms of exercise. How much “in shape” or “fit” do I need to be?  Many articles and studies highlight the numerous physical, neurological and cellular benefits to exercise.

The best answer is to turn the question back on you…how fit do you need to be to carry out the physical demands of your everyday life? What can that entail?

  • Sitting down.
  • Getting up.
  • Stepping to the side and reaching for something.
  • Reaching up to get something.
  • Carrying heavy items on one side while walking.
  • Turning to see what is around you.
  • Walking up stairs or on uneven ground.
  • Conditioned enough not to be winded at the top of the stairs.
  • Clothing and bathing yourself.

The list goes on…

This physical ability to carry out everyday tasks is also called your functional capacity.

Another way of phrasing this is – what do you enjoy doing and what do you need to do physically to be able to do it? Vacations? Visiting and playing with grandkids? Hiking trips? Running marathons? Enjoying the sites at a national park? Everything that brings you joy incorporates some sort of movement, regardless if that just means walking across the floor to open the door for a family member.

To answer the question one way: You should be as fit as your life demands.

This idea means you should not structure your life around your bodies limitations especially if they include your functional capacity. Instead, you should practice, exercise, and “train” to be able to do what you want to do easier and with less thought about how your body is moving.

Another way to answer the question is: Be as fit as you can possibly be.

Striving to be fit is a lifelong journey. As we age we may have to adapt and change the ways that we do exercise, but that does not mean we stop challenging ourselves. The more you move better every day you are rewarded with independence, confidence, and peace of mind that you don’t let your age determine what you can or cannot do.

To be clear, being “fit” is more than strength (although it is important, as especially leg strength is associated with morality).

It is also the power to move quickly if necessary.

It is also the agility to be able to walk over and around objects.

It is also the balance to be able to walk, bend, carry things and do things simultaneously.

It is also the mobility and flexibility to move your ankles, knees, hips, wrists, neck, and shoulders.

It is also the ability to be able to get to the ground and stand back up.

 

You CAN be fit over 50. You deserve to live the life you want to live!

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