If you think the key to never slowing down is to build as much strength as possible.
…you’d be incorrect.
Now is building strength going to necessarily hurt you?
No.
But i’ve seen a never ending hunt for strength go wrong (by overdoing it) more times than the careful intent of improving these 2 things that will add more life to your years.
DISCLAIMER:This is confidential
It’s why we have the best track record of helping people over 40 and 50 regain their health, energy and confidence without hurting themselves of any gym in Pittsburgh over the last decade.
Ready?
The 2 types of exercise you need are.
Mobility and Stability.
Why Mobility?
As we age our body gets stiff when we eliminate certain movements and positions.
And over the course of your 4, 5 or 6 decades on earth you’ve likely limited your daily movements to a handful of positions.
This is why incorporating new movements and positions daily is critical.
To maintain or increase range of motion and avoid stiffness it only takes 15 minutes a day.
Movement is lubrication for your joints.
So if your joints ache… Do this
Carve our 15 minutes to move your hips, shoulders, neck, ankles, wrists and back.
It could be something as simple as this 2 way leg swing (shown in this ancient video of me in my first facility nearly a decade ago.
Or any number of other mobility exercises.
The key is to start with what you know you can do.
Not with something you’re unsure of.
On the other side of the coin we have stability exercises.
Stability is literally your foundation.
If your foundation isn’t stable the whole thing goes wonky (like your hips swaying dramatically when trying to stay balanced, or having knee pain when you sit down.)
Research shows stability training reduces your risk of injury and makes strength training much easier.
There’s a million and a half ways to train stability, but if I had to start from absolute zero with a client (which I just happen to do all the time) here’s what I’d do.
Again carve out 15 minutes
Squat, Hip Bridge, Row (all separately)….Verrrrrry Slowly (like 10+ second to complete the movement) for 2-3 sets of 5-10
This increases your time under tension and allows you to notice changes in position easily.
That change in position… that’s instability and it’s likely causing some pain when you do that movement faster.
So there you have it.
If you want to get Healthy, Strong & Pain Free and back to an active lifestyle…
…you don’t need to be a mountain of muscle.
….you don’t need to twist like a pretzel
….you don’t need to bike like Lance Armstrong (you know…without the juice)
You DO need to be mobile andstable to create a resilient body ready to take on anything life’s best activities throw at you.
Do Less…Achieve more.
At Inner Strength that’s what we’re all about.
If you liked the way I broke this down for you today, you’d love the way we approach the full spectrum of your health.
So whether you just need to get a jumpstart with exercising…
…or need to create a total healthy lifestyle overhaul, your confident will actually last this time.
Our 8 Week Jumpstart is a great way to get started.
If you’d like to learn more just click “Get Started” at the Top right hand corner of this page” and I’ll get back to you with some times for us to hop on a call to discuss all the options available to you.
Healthfully,
Ryan
