San Diego Baby Boomer Fitness

Blog

3 Movement Lessons You Could Take From Children


No Comments

There are lessons on movement that we can take from the generation that is still learning how to function in a world that we are so used to navigating.  Here are three lessons that we could learn from them.

  1. Explore your world on your hands and knees

Generally speaking, children crawl, scoot and move around their world on their hands and knees before they can walk. When is the last time you have been down there? Crawling itself is a great movement that is great for your entire body including your brain. Perhaps you do cat camels/cow stretch on your own or in yoga class. Take a step further and just move around. Stretch your neck, legs, and torso in ways that can get your vestibular system working on more cylinders. Vestibular what? Viola… watch and learn below.

Explore the Original Strength Youtube page for good material. Also from a trainers standpoint…if you got down to the floor, you have to get back up again! It is important that you practice getting down to the floor and back up again. This is an easy thing to do until it is not, then practice how to do it in ways that your body allows.

     2.  Do what you enjoy doing

Children have a gift of tunnel vision and are in the moment (yes for better or worse sometimes!). They enjoy little things, big things and all kinds of things. How does that pertain to you? You don’t have to follow the crowds and walk into a gym if you are not comfortable there. There are many ways that you can exercise that doesn’t involve going into a large gym. You could think on the smaller scale and look to see if there are some more boutique gyms that have a welcome environment for you to benefit from some personal training from. If any kind and size of gym is not the most welcome to you then try sports leagues like tennis or golf. Running clubs often have running groups for all levels and probably one for certain age brackets too. Think you are too old to run? Ask Ida Kneeling about that…

   3.  Do some unscripted movement

I dare you to turn some energetic music on and see a child not start reacting to it. Dancing is not the only type of movement that can be unscripted. They also run or move their bodies in various ways.  If you have space get outside and get your hands dirty in the garden. Nobody is out there telling you when you move to the next station or how many reps to do when you are doing yard work. However, there are so many functional movements in yard work. If you don’t have space or ability to cultivate some life outside then find ways to move that don’t have to do with the stereotypical aspects of exercise. Volunteer, help build houses, find ways to move that you enjoy and can reconnect with your body.

Need some more advice from someone older? 🙂

 

Freeconsultclick

newsletterclick

 

 

 

 

Blog

Start Where You Are…


2 Comments

It would be an understatement to say that Arthur Ashe, the first black male tennis player was quite an accomplished individual. There is a great quote of his that will be the underlying theme for this post…

“Start where you are, use what you have, do what you can”


Start where you are

  • Start at your current fitness level.
  • Be honest with yourself as to what you can actually do right now.
  • Wherever you physically are, accept and appreciate that.
  • If you are in a place of discomfort because of inactivity accept what you did to bring you to this moment & be empowered that you are doing something about it now.
  • If you feel as if your quality of life and fitness level is good…what are you doing to ensure that it stays that way?

Use what you have

  • Join a community! It could be… a gym, dance class, water aerobics class, or even an online group that holds each other accountable.
  • How can you alter your sleep schedule to get 7-8 hours of sleep?
  • How can you improve what you are eating or your portion sizes?
  • What equipment do you have available at home?
  • What exercise equipment can you get to use at home?
  • Are you already a member of a gym but not using it? It is time to cash in on that investment or use that money in a better way to help your quality of life.

Do what you can

  • Find a sustainable way to improve your quality of life. You can either make sacrifices or investments now…or be forced to do them later.
  • Hire a personal trainer.
  • Get a qualified nutritionist on your team so you are more educated that what you are putting in your body is good for you, specifically.
  • Do you have a gym membership that you are not using? Cancel it and use that money in a way to improve your quality of life that you actually use!
  • Obviously what you can do financially to invest in your health has to meet your budget. Recognize that investing in your health starting now can have positive benefits in the future…but not overnight.
  • Avoid the instant gratification pitfalls. Better movement takes time and consistency!
Blog

Memories Are Built On Movement


6 Comments

 

I was leading a group hike in San Marcos and having a great conversation with a woman that was talking about the amazing experiences she has had in her life. She and I were discussing how important little and big moments are in life. She was and is a vigilant person when it comes to her health and well being.

As we rounded a steep hill and came up on the ridge to see the sun burning off the morning fog I was talking about how she was able to what she enjoyed doing. She would not be able to have so many memorable moments in her life sitting in her house. She had to physically move. She had to perform simple and complex movements not only for everyday life activities but other ones that facilitate what she did for work and for enjoyment.

There are times in our life where our focus is on movement. When we are younger it is a learning process discovering our world. Then as we get a bit older and playing is a large part of our development we move in so many ways. As adults, both parts may fall off where jobs, careers or raising a family can become our priority. Injuries sharpen our attention on our bodies as to what we are unable to do or are aware of pain when moving in certain ways.

I challenge you – be more aware of how much movement is a part of your life. It should not have to take injury or pain for you to recognize this. Making this connection is a step in the direction to practice better ways of moving. Sitting back and not being proactive can lead to restrictions on what you can physically do. As you find ways to improve how you move that not only facilitates better movements…but also more memories!

 

Blog

Baby Boomers Guide to Better Movement – Vol 2


No Comments

Do Complex Movements

Everyday life activities involve complex movements. Rarely do we isolate one specific muscle when carrying out our daily lives. Not convinced? Think about getting into a car. There are many ways to get into a vehicle depending on how high it is off the ground. However, we don’t just sit down like we do into a chair. At some point, at the least – these things are in play: balance, flexibility, agility, and strength.

Thus, moving better in life involves incorporating complex movements. Walking is more than just using your legs, it also incorporates balance and agility when there are obstacles in the way. Think of these complex movements another way…often when we do move in life we move with weight or moving weight. Carrying groceries, pushing a shopping cart or picking something off the floor are all ways we move that are complex movements. So don’t overthink this idea!

With all of that in mind (pardon the pun)…your ability to perform these movements is something that is not just physical but mental also. Practicing movements is good for your brain.

Examples include:

  • Lateral lunge/step to the side to balance.
  • Squat to medicine ball push out.
  • Performing standing curls or presses with a foot stance that challenges your balance.
  • Starting at the 1/2 kneeling position and then coming up to standing.

 

Be Able To Get Down To The Floor & Back Up

The ability to bring yourself all the way to the ground and back up to standing is probably something that was an afterthought when we were kids. As we get older we may not play as much especially if we don’t have kids or even pets. When the kids are old enough that getting on the floor is not a priority you may not do it as often. For some individuals getting to the floor is not only difficult but it is scary…because they are not confident or able to get back up. This is something that I want all of my clients and you to not be afraid of doing.

That inability and/or lack of confidence is huge. That can greatly increase the chances of falls and injuries. Looping back into the previous section of complex movements…this for sure is a complex movement!

For some ideas on ways to practice this click here. However you do it, don’t worry if it is not perfect. Practice makes better. The more you practice and have that confidence the more you can keep the chances of falls low. If it is easy for you there are many ways to make a floor to standing exercise more challenging.

Do What Works For You – Consistently

It is easy to be assaulted with what works in regards to better movement to improve your quality of life. You may have friends or family that have found success with certain workout routines, diets or gadgets that keep them on track in regards to what they should be doing. End of the day those that tout their success have one thing in common – consistency.

When you just walk every once in a while or go to an exercise class when the spirit finds you then it is not a recipe for progress. It is true that sometimes you may not feel like doing that activity. It is important that you stick to a consistent schedule of movement. It does not have to be the same thing, but a consistent schedule of movement can reap many benefits. You will see that over time there may be a plateau of your progress. When those times happen do not fall into the trap of automatically choosing more volume of whatever activity you are doing.

Variation or variety can be your key to maintaining your quality of life or improving it. For example, instead of going for a leisurely walk outside or on the treadmill – increase your pace. In this instance stick to the mileage, you usually cover and ramp up that intensity to add that variation to your usual walk and make it more of a challenge.

Be Attentive To Your Hearing & Vision

What do your hearing and vision have to do with better movement? Actually much more than you may think…other than the obvious. Everything is connected! Poor vision can negatively affect your balance. Click here to read more about that. This is about your vestibular system.  Curious to know that is involved with that amazing function of our bodies? Check out this overview of the human balance system.

Your ability to hear is connected to more than just than that sense. Hearing loss can bring an increased risk of falls. Yes! Read more about it here.

Don’t Neglect Stability 

First, let’s start with a definition of stability and go from there. American Council on Exercise defines it as: “the ability to maintain or control joint movement or position. Stability is achieved by the coordinating actions of surrounding tissues and the neuromuscular system.” Feel free to read more about it here.

Does that help? If not – think about this idea. Think about owning a movement. I am sure you are familiar with the basic dumbbell bench press. The person is on their back on a bench and pressing two dumbbells up and bringing them back down. For sure, there is a time and place to move those weights up quickly. On the other hand can that person “own” that movement and slow it down a bit so there is less momentum so they are forced to be in control of the entire exercise.

What kinds of exercises can improve your stability? Honestly in the right situations slowing down the movement so there is less momentum is one of the best ways to do that. Another example is the dumbbell curls. You could throw up that dumbbell and let gravity pull it back down and do as many reps as possible. Yet a test of stability that is the foundation of strength is raising that dumbbell with the control without much momentum.

Build Your Core Strength and Stability

The core is much more than a 6-pack. Your core muscles are more intertwined with your body outside of that square area below our chest. Learn more about your core muscles here.  Our posture, how we move, sit and carry out our daily life all fires off our core muscles.  A good way to keep lower back pain away is to do core strength and stability exercises. This does not mean doing crunches all day.

Sure you may know about crunches. I personally am not a fan of them as it can lead to neck pain and does not really hit multiple areas of the core musculature. I am a fan of the dead bug exercise. I could write an article about why I do…but why recreate the wheel? Check out Tony Gentilcore’s article about this and also study his videos on mistakes people often make.

Also, all core exercises should not be on the ground. The reason is that we also are using things like balance or strength when we do utilize our core muscles…so why not do that when we are challenging our bodies to improve our core strength? Check out some examples below in the video.

 

 

Blog

50+? 3 Reasons Why You Should Be Strength Training


No Comments

 

Generally, when the words strength training are said we think about Olympic athletes or those individuals in gyms with bulging muscles lifting heavy weights.  Without a doubt, they are strength training. You don’t need to be a superhero…or look like one to reap the benefits of strength training. Also, strength training is not only for the youngins. Everyone should be doing it!

1.

You Need Strength For Your Everyday Life Activities

I see it happen often. Individuals underestimate either how strong they are or how strong they can be. This happens in a gym setting where they may be disconnected to everyday life. Of course, it could be their unfamiliarity with weights. Yet your ability to lift luggage, a bag of groceries and shovel show all take strength. I promise you a gallon of milk weighs more than two pounds. Yet at the same time, a client will insist that she can pick up 2 or 5-pound weight. Do you travel? The maximum amount of weight carryon luggage is currently at 40 pounds. You may have wheels on it but at some point, you have to pick it up and put in the car or pick it up off of the ground. Standing up takes leg and core strength. Sometimes you may be holding something or someone. Do you want to always ask for help getting up or help to put your luggage in the overhead bin?

In everyday life what we move, pick up or carry often does not have the weight stamped on it. Nor are things exactly evenly weighted in everyday life. Even if you do not have a manual labor job – even an office job involves lifting boxes or other everyday feats of strength. Retirement is not best spent on the couch. If you are retired the world is your oyster. Chances are you are living your best life and every day is a weekend. Traveling and being as active as you want all encompass being strong enough to enjoy not having to answer to anybody.

You may have the fear or concern of hurting yourself while strength training. Perhaps you have hurt yourself in the past or want to learn about better form. Even if either or both are true then reach out to qualified professionals that are looking for people just like you to help get stronger.

Also, don’t forget that elephant in the room…BONE DENSITY.

days.png

2.

Strength Can Translate To Confidence In How You Move

Nobody likes feeling helpless. You don’t enjoy being injured or unable to do a task or movement that you see others do with ease. You don’t need a psychology degree to understand the emotional and mental value in moving throughout life knowing you can use your body the way you want.

Read this great article in Self.com about women and the benefits they have seen from strength training. Click here to read it. There is a substantial connection to the emotional benefits of strength training. It is great to see that lightbulb go off when women recognize that they are physically stronger than they thought they were!

If you do play sports the benefits of strength training may already resonate with you. Although there are other things in play like agility, balance, or flexibility…strength is an important component. Are you are a runner? You need to be doing strength training too! Being able to “dig” stronger and more efficiently can help you run better, faster and edge closer to your PRs.

Do you claim not to be an athlete or play sports? I am sure you already see the trick question here. You still have events every day. You do squats, lunges, deadlifts, walk, lift, twist, pull, push every day. Being able to perform all of those movements with ease, or with more ease is key to having the quality of life that you deserve.

There are exercises that mirror everyday life movements or help facilitate better movement in everyday life for a reason!

11.

3.

Strength Training Has No Age Limit

You are never too old to strength train. Like anything as we get older our priorities change. You understand that to be able to move your body is what is important. There may still be some aesthetic motivation…but trying to get a 6-pack is not as important as being able to play with your grandkids on the floor or having the ability to continue working if you so desire.

If you desire you can still do some movements that not only take strength but are fun and make you feel strong…like the tire flips below.

How can she do this? Why did I have her do this? Martha’s squat form and ablity to squat well with weight translate to flipping the tire. There is some pushing involved with her hands, but when she gets down low to drive up with her legs and hips that is 80% of the work.

The main thing to impress upon you is the necessity for you to strength train and challenge your body. It can be done through bodyweight exercises at first if that is your level of strength. Then in time adding some sort of resistance is key. It does not have to be dumbbells, resistance bands can provide an often underutilized way of increasing muscular strength. Moving with resistance or weight is important to maintain or improve your quality of life. Strength training is for you!

 

newsletterclick

Freeconsultclick

Blog

Three Things You Know You Should Be Doing But…


No Comments

There are things that we know we should be doing that help improve our quality of life and general health. They are pretty simple. They are often not the most glamorous, page-turning or exciting things. Yet any fitness trends latest drugs or instant gratification aside – not doing these can affect our health in negative ways.

Start with what you know….give yourself credit. You know these things. Be better at doing them. Forget about waiting for new years…every day is a new day!

Drink More Water

You can search for yourself all of the statistics of how much water is in the body, how much water we should drink a day and the like. You know you should be drinking more. You don’t need to watch an exclusive news report or some talk show to get this groundbreaking news. You know this.  Every day you restart your intake. This is a lifelong habit. Making excuses that your organs, skin, brain, and body pay for is not good.

water infographic insta

Get Enough Sleep

Sure, it can be a struggle to get enough sleep every night. Life happens. Stress happens. Insomnia happens. But just letting things run their course and not trying to find a sustainable way to get 7-8ish hours of sleep a night is a bad path to travel. Regardless of how healthy you eat, how rigorous of exercise you get or health craze that is working for you – that can’t replace giving your body the chance to heal, rest and regenerate. Check out the graphic below and click here to read more.

sleep_deprivation_effects_pinterest_crop
Graphic Credit: Healthline.com

 

Move Your Body

Yes you know you should. Your body was never made to sit, ride in a car all day or sit behind a desk. The days are not behind you where you can benefit from exercise in various forms. Your body was made to move. Click here to read here an article posted by American Council on Exercise about just that.

Just move. If you are not a fan of the gym then find some other space or activity to take up. Click here to read a great article posted by Tim of Original Strength about this.

newsletterclick

Freeconsultclick

Blog

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


No Comments

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? 

Freeconsultclick

newsletterclick

 

Blog

Don’t Let A Fitness Coach Coddle You


No Comments

You have decided to invest in a personal trainer, or you are considering it. Finding the right personality, style, location, and rates that meet what you are looking for is important.

S/he or they should listen to you about what your goals are. There should be a bit of digging to unearth what you really mean. The reason they should do some digging is –  let’s be honest you may be saying something you have read, someone has told you or you don’t want to look dumb. Usually, there is a bigger reason why you chose this moment in time to move your body more or differently. That is part of the psychology of working with someone as their personal trainer. We as fitness professionals have to listen with more than our ears and ask some probing questions.

After the initial meeting especially during the first couple of sessions your trainer should be paying attention to things like how you move, your range of motion, body awareness and what your actual fitness level is (compared to what you may have said…because sometimes people overshoot or undershoot). During that time it is understandable if your trainer is cautious or wants to focus on creating things like stability before moving to a heavier weight. You should “earn” the right to add more weight or do an advanced movement if you have not mastered a foundational movement. 

Side note…if your coach is not listening to you and your goals or instead of paying attention to how you move they just give you a cookie-cutter workout that is not tailored to you…that is another reason to move on and find someone else to work with!

But is your trainer coddling you? Are they so focused on your age, gender or other factors that they are not really “listening” to your current fitness level? They should be meeting you where you are at…not making assumptions about who you are. 

Two examples of this coddling are: a 75-year-old client walks into the gym without any serious issues walking or balance. That client asked to sit down for the majority of the exercises, always physically “helped” across the gym? At least from those few facts, I would argue – that client is being coddled.

Another example is if a female client is told to stick to the lighter weights after showing that she has the strength and stability to do more than 5lb. Again, she is physically strong enough to do an exercise with a heavier weight. She can do heavier. She wants to go a bit heavier. She enjoys getting and feeling stronger.  Why is that trainer holding her back? It is not about trying to do some dangerous amount of weight when a client is put in an unsafe place. It is about helping someone get stronger. 

A fitness professional should meet you where you are at and introduce some challenge into your sessions over time. The challenges don’t have to be ridiculous.  Subtle changes or options to an exercise can provide the opportunity for a client to have a goal to practice something so they can perform better at it. You don’t need to be (and honestly should not be) crawling out of the gym after a session. 

What should not be happening is a trainer that is “protecting” you in ways that are only holding you back. This coddling can be one of those if-I-see-it-I-know-what-it-is things. It is not about comparing your workouts to other clients in the gym or asking your friends what you did with their trainer. This is about an individual giving you enough respect to see potential in you. 

A fitness professional regardless of how accomplished they are or how many letters after their name should find that sweet spot of safely working with you and at the same time challenging you. It may be a bit out of your comfort zone but nothing unsafe. Obviously, they keep in mind any restrictions you may have when working with you and creating your program. However, treating you as if you are fragile, not strong or capable is only doing you and your body a disservice. 

If you feel this is the case give that professional a chance to explain their process of your sessions. Perhaps there is a rhyme to their reason and progressions are around the corner. Maybe they are working on improving an aspect of your movement and strengthening a foundational movement is a priority. After that conversation, you feel as if that lack of respect is continuing it is time to start shopping around. That relationship needs to end regardless of how much you may like them.  At this point, there is no value to you personally of the services they are providing to you. Clients’ goals and aspirations can differ as much as the next person’s. However, goals of different shapes and sizes all intersect with the idea of progress. Even if you want to maintain your current physical abilities, challenges will facilitate that, coddling will not. 

Freeconsultclick

newsletterclick

Blog

Being Thankful for the “Little” Movements in Life


No Comments

The holidays are upon us. We are assaulted with ways to spend our money. We are encouraged to focus on the big things. I have already seen my first Christmas tree go by on the road so its that time again. Without a doubt, we are encouraged to spend more money on things that are materialistic or focus on the numbers in our life. It is those big things that we are hit on the head with for now until the end of the year.

We are always guilty of focusing on the big movements: weight, number of pounds lifted, anniversaries, new gadgets etc…

What about the little movements?

Recently I was sitting down with a gentleman during a consult prior to his 3 personal training sessions with me. He was a very interesting individual and began telling me about himself. It was great. However, I was falling into that trap of the big movements. I asked him about what kind of exercise he was doing. He talked about his swimming but then about his son and his life in Tel Aviv. I kept thinking…but what are his fitness goals and how can I help him?

He talked about the fact that years ago he was so overweight that it was a struggle to get out of a chair. He is an attorney. He would wait until his client left the courtroom to struggle to get up because it was such an ordeal. Now he has lost a substantial amount of weight between changing how much he ate and swimming. Yes, the weight aspect was about the numbers…

However how many times have you gotten out of a chair? It is usually an afterthought to many of us. Even with physical restrictions that we may have – there are little movements that we take for granted.

  • Reaching out and grasping a glass.
  • Opening a car door.
  • Turning your head to look behind you.
  • Picking up a gallon of milk.
  • Sitting down and getting out of a chair.
  • Scratching the top of our head.
  • Going for a walk.

These little movements may seem little to those of us that have little to no difficulty in doing it. These little movements can have a huge impact on our quality of life though. Those that have had to put effort and work into being able to do it…or do it again have more perspective than the rest of us.

I encourage you even on your worst day to notice the little movements. Keep on challenging yourself & allowing yourself to be challenged by others to move better in life. Simultaneously revel in those little movements that began when you woke up this morning. Ensure that those little movements continue to be an afterthought. Regardless of your age exercise in its many forms allows you to continue to do what you want to do and like to do in life.

Lastly…back to that gentleman. After I took my trainer hat off and just listened to him I saw the joy he had in his little movement today. He wanted to do some work on the recumbent bike for about 15 minutes. We talked more about his life, family and his perspective on how far he has come. In this instance, it was definitely a situation where he was doing much more for me than I for him in that session.

 

newsletterclickFreeconsultclick

Blog

How To Thrive Over 50: A Movement Checklist


No Comments

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!

Freeconsultclick

newsletterclick