Healthy People Get Outside Everyday
Spending time outdoors has numerous benefits for human health and well-being. Regardless of the weather, it is important for people to make an effort to get outside on a daily basis.
One of the main benefits of being outside is the exposure to natural light, which can help regulate our circadian rhythm and improve sleep quality. The sun's rays also provide us with vitamin D, a crucial nutrient for bone health. In addition, being outside can help reduce stress, anxiety and depression by promoting a sense of calm and relaxation. Studies have found that spending time in nature can improve overall mood, decrease symptoms of anxiety, and even boost self-esteem.
Being outside also provides an opportunity for physical activity, which can improve overall health and increase lifespan, as previously discussed. Fresh air and outdoor environments can also be a great way to get some exercise and improve cardiovascular health. Plus, outdoor activities such as hiking, biking or gardening provide an opportunity to experience nature and improve the connection to the environment, which can have a positive impact on overall well-being.
Being outside can also provide an opportunity for social interactions, whether it be a picnic with friends or a family outing. This can be beneficial for both mental and physical health, as socializing can improve mood and reduce feelings of isolation.
It's also important to note that regardless of the weather, there are plenty of ways to enjoy the outdoors. On sunny days, going for a walk or bike ride, or having a picnic in the park are great options. On rainy days, take a walk in the rain, or look for indoor activities such as rock climbing or indoor swimming. Cold weather can be a great opportunity to try winter sports such as skiing or snowshoeing.
In conclusion, regardless of the weather, spending time outside is important for human health and well-being. Exposure to natural light, physical activity, social interactions, and connection to the environment are just some of the benefits of being outside. Making an effort to get outside on a daily basis can help improve overall mood, decrease symptoms of anxiety, and improve overall health. So, even if the weather is not perfect, don't let it stop you from getting outside and enjoying the benefits of nature.
Exercise to Improve Lifespan
Exercise has been shown to have a positive impact on lifespan in a variety of studies. Regular physical activity can help reduce the risk of chronic diseases such as heart disease, diabetes, and some cancers, which are among the leading causes of death.
One study conducted by the American College of Sports Medicine found that moderate-intensity aerobic exercise, such as brisk walking, can increase lifespan by up to 4.5 years. Another study, which looked at the relationship between exercise and lifespan in older adults, found that those who engaged in regular physical activity had a lower risk of death compared to those who were inactive.
In addition to reducing the risk of chronic diseases, exercise has also been shown to improve overall physical function and cognitive health, both of which can play a role in aging well. Regular exercise can improve balance and flexibility, making falls less likely and helping to maintain independence. It also helps to build and maintain muscle mass, which can decline with age.
Exercise can also have a positive impact on mental health, helping to reduce feelings of anxiety and depression, and improve overall mood. This can lead to a better quality of life, which can in turn contribute to a longer lifespan.
It's important to note that the relationship between exercise and lifespan is complex, and other factors such as genetics, diet, and overall health also play a role. However, engaging in regular physical activity is a proven way to improve overall health and increase lifespan. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least two days a week.
In summary, the relationship between exercise and lifespan is well-established, with regular physical activity being shown to have a positive impact on lifespan. Engaging in regular exercise is important for maintaining overall health and reducing the risk of chronic diseases, which can lead to a longer lifespan.
The Importance of Simplicity in Strength Training
The Importance of Simplicity in Strength Training
Strength training is a complex subject, with endless variations of exercises, programs, and equipment. However, the key to success in strength training is not in the complexity of the program, but in its simplicity.
As a coach, I have found that the simplest programs are often the most effective. The reason for this is that simple programs are easy to follow, easy to understand, and easy to stick to. When you are able to stick to a program, you are able to see progress and that progress is what will drive you to continue.
One of the simplest and most effective strength training programs is the "big three" exercises: the squat, deadlift, and press. These exercises work the entire body and are the foundation of any strength training program. If you can master these three exercises, you can build a strong and functional body.
Another aspect of simplicity in strength training is the use of basic equipment. There is no need for fancy machines or expensive equipment to build strength. A barbell, weights, and a pull-up bar are all you need to build a strong and functional body.
In addition to exercises and equipment, simplicity also applies to the overall structure of the program. A well-structured program is easy to follow and easy to understand. It should be clear what exercises to do, how many sets and reps to do, and how often to train.
In conclusion, simplicity is the key to success in strength training. Simple programs, exercises, equipment, and structure are all important aspects of building a strong and functional body. Remember, progress comes from consistency and consistency comes from simplicity.
Volleyball Strength and Conditioning Program
Strength and conditioning program for a men's volleyball team:
Day 1:
Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)
Dynamic stretching: 10-15 minutes of movement-based stretching exercises to prepare the muscles for training
Strength training:
Squats: 3 sets of 8-12 reps
Deadlifts: 3 sets of 8-12 reps
Bench press: 3 sets of 8-12 reps
Pull-ups: 3 sets of 8-12 reps
Plyometrics: 3 sets of 8-12 reps of exercises such as box jumps, jump squats, and plyometric push-ups
Cool-down: 10-15 minutes of static stretching to help with muscle recovery
Day 2:
Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)
Dynamic stretching: 10-15 minutes of movement-based stretching exercises to prepare the muscles for training
Agility training: 10-15 minutes of agility drills such as ladder drills, cone drills, and shuttle runs
Speed training: 10-15 minutes of speed drills such as sprints and resistance runs
Core training: 3 sets of 8-12 reps of exercises such as planks, Russian twists, and leg raises
Cool-down: 10-15 minutes of static stretching to help with muscle recovery
Day 3:
Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)
Dynamic stretching: 10-15 minutes of movement-based stretching exercises to prepare the muscles for training
Volleyball-specific drills: 30-45 minutes of drills that focus on specific skills and movements used in the sport such as jump training, hitting, and blocking
Cool-down: 10-15 minutes of static stretching to help with muscle recovery
Note: It is important to adjust weight and volume of the program based on individual athlete's fitness level and progress, also consult with a coach or sports medicine professional before implementing a new program.
The Link Between Inflammation in the Body and Mental Illness
Inflammation in the body has been linked to a variety of mental illnesses, including depression, anxiety, and schizophrenia.
One way that inflammation may contribute to mental illness is through its effects on the brain. Inflammation can alter the levels of neurotransmitters, which are chemicals in the brain that help to regulate mood and other cognitive processes. For example, increased levels of inflammation have been associated with lower levels of serotonin, a neurotransmitter that is thought to play a role in depression.
Another way that inflammation may contribute to mental illness is through its effects on the immune system. Inflammation is part of the body's natural response to injury or infection, but chronic inflammation can cause the immune system to become overactive. This can lead to an increased risk of developing mental illnesses, as well as other health problems.
Some studies have shown that people with mental illnesses have higher levels of inflammation markers than healthy individuals. However, it is not clear whether inflammation is a cause or a consequence of these disorders.
Treatment for mental illness often involves a combination of medications and therapy. However, some research suggests that anti-inflammatory drugs may also be beneficial for treating certain mental health conditions. For example, some studies have found that nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help to reduce symptoms of depression and anxiety.
It's important to note that more research is needed to understand the link between inflammation and mental illness. However, the current evidence suggests that inflammation may play a role in the development and progression of these disorders.
In conclusion, the link between inflammation and mental illness is an area of active research. Though more studies are needed to fully understand the relationship, current evidence suggests that inflammation may play a role in the development and progression of mental illnesses such as depression, anxiety, and schizophrenia. Some anti-inflammatory drugs may be beneficial in treating certain mental health conditions, but more research is needed to confirm these findings.
The Function and Healthy Maintenance of Ribosomes in Humans
Ribosomes are small organelles found in cells that play a crucial role in the process of protein synthesis. They are made up of two subunits, a large and a small subunit, which work together to translate the genetic information stored in DNA into functional proteins.
The process of protein synthesis begins with the transcription of genetic information from DNA to RNA. The RNA then travels to the ribosomes, where it is translated into a sequence of amino acids. The ribosomes read the sequence of nucleotides in the RNA and match them to the corresponding sequence of amino acids, which then link together to form a protein.
Ribosomes are found in both prokaryotic and eukaryotic cells, but they have a slightly different structure in each. Prokaryotic ribosomes are smaller and simpler in structure, while eukaryotic ribosomes are larger and more complex.
Ribosomes are also essential for the production of enzymes, hormones, and other molecules that are vital for the functioning of the body. They also play a role in the regulation of gene expression and the response to stress.
Ribosomes also have a role in the regulation of the cell cycle, and in the maintenance of the cell's cytoskeleton. The ribosomes also play a role in the degradation of proteins by the ubiquitin-proteasome system.
Ribosomes are also important in the body's defense against pathogens and cancer. They are involved in the production of antibodies and other molecules that help fight off infection.
However, when ribosomes malfunction or when there's an overproduction of ribosomes, it can lead to various health issues. Such as cancer, when cells divide uncontrollably and form tumors, and neurodegenerative diseases, like Alzheimer's, when protein aggregates and disrupts brain function.
Maintaining healthy ribosomes is essential for the proper functioning of the body, and there are several things that can be done to achieve this.
Eating a balanced diet: Eating a diet that is rich in fruits, vegetables, and lean proteins can help provide the body with the essential nutrients it needs to maintain healthy ribosomes. These include vitamins and minerals such as vitamin C, vitamin A, vitamin E, vitamin K, and iron.
Exercise regularly: Regular physical activity can help increase blood flow to the cells, which can help to nourish the ribosomes and promote their healthy function.
Avoiding toxins and pollutants: Exposure to toxins and pollutants can damage the ribosomes and other organelles in the cells. To avoid these harmful substances, it is important to eat organic foods, avoid smoking, and limit exposure to pesticides, heavy metals, and other environmental toxins.
Getting enough sleep: Sleep is essential for the body to repair and rejuvenate itself. Not getting enough sleep can disrupt the functioning of the ribosomes and other organelles in the cells.
Managing stress: Chronic stress can lead to inflammation and damage to the ribosomes, which can affect their ability to function properly. To manage stress, try practicing relaxation techniques such as meditation, yoga, or deep breathing.
Maintaining a healthy weight: Being overweight or obese can increase the risk of developing chronic diseases such as diabetes and heart disease, which can affect the health of the ribosomes.
Considering supplements: Some studies suggest that taking supplements such as Coenzyme Q10, N-acetylcysteine, and alpha-lipoic acid may help support the health of the ribosomes. However, it's important to consult with a healthcare professional before starting any supplement regimen.
In conclusion, maintaining healthy ribosomes is essential for the proper functioning of the body. Eating a balanced diet, exercising regularly, avoiding toxins and pollutants, getting enough sleep, managing stress, maintaining a healthy weight, and considering supplements are some of the things that can be done to promote healthy ribosomes. It's always important to consult with a healthcare professional before making any significant changes to your diet or lifestyle.
The Health Benefits of Paprika
Paprika is a spice made from ground red peppers, and it is a popular ingredient in many cuisines around the world. Not only does it add flavor and color to dishes, but it also has many health benefits.
One of the main health benefits of paprika is that it is high in antioxidants. Red peppers, the main ingredient in paprika, are rich in carotenoids, which are a type of antioxidant that can help protect the body against damage from free radicals. This can help reduce the risk of chronic diseases such as cancer and heart disease.
Paprika also contains a significant amount of vitamin C, which is essential for maintaining a healthy immune system. Vitamin C can help the body fight off infections and illnesses, and it also plays a role in collagen production, which is important for healthy skin, hair, and nails.
In addition to antioxidants and vitamin C, paprika also contains other vitamins and minerals such as vitamin A, vitamin E, vitamin K, and iron. These nutrients can help support overall health and well-being.
Paprika is also a low-calorie spice, making it a great addition to any diet. It is also cholesterol-free and low in fat, making it a healthy choice for those watching their cholesterol or fat intake.
In addition to being used as a spice, paprika can also be used as a natural food coloring. It adds a bright red color to dishes without adding any artificial colors or preservatives.
In conclusion, paprika is a delicious and versatile spice that is not only great for adding flavor and color to dishes, but it also has many health benefits. It is high in antioxidants, vitamin C, and other vitamins and minerals. It is also low in calories, cholesterol, and fat making it a healthy addition to any diet.
How To Transform Daily Tasks into Fitness Opportunities: The Power of the Hip Hinge
Reading a magazine this week, there was an ad from a large manufacturer promoting their sketchy slip-on shoes.
“No more bending over! Never touch your toes again!”
This is a terrible way to go through life.
It is akin to telling someone that they do not need to learn how to swim…let’s just drain the pool!
Ridiculous.
Being able to hinge at the waist with healthy hips is essential for many activities of daily living.
It is not a luxury - it is a necessity!
The hip hinge is used for picking up laundry baskets and grocery bags, lifting up a child, or putting on shoes!
Too many people have chosen to take the path of least resistance. For example, ordering from a store and having a worker bring the bags out to the car.
DON’T DO IT!
Park the car in the spot furthest away from the store, walk into and around the store pushing a cart that grows increasingly heavier, lift items into and out of the cart, then carry the bags to the car.
Avoiding daily work is a detriment to health and longevity.
When it comes to putting on shoes, do not just settle for being able to reach down and tie the laces. Use it as an opportunity to improve balance, coordination, and flexibility!
Each day, practice balancing on one leg while simultaneously lifting the other leg to put on a sock. Switch feet. Then repeat with each shoe.
Do not give in to the temptation to find the easiest way to achieve a task.
Do the work.
Lean into the challenges of life.
Accept that just because something can be done with less effort, does not mean that it should be.
By exerting more effort on a daily basis, life will become easier and more fulfilling.
The Surprising Reason Why Spotting Technique Matters: Unleashing Your Full Lifting Potential
Most people focus their effort on learning proper weight lifting techniques. This is imperative to move weight in a safe and effective manner. Improper lifting techniques can lead to all sorts of short-tern and long-term injuries.
Know what else can lead to injuries?
Improper spotting technique!
Anyone that wants to move a relatively challenging weight will need a spotter to assist them through the sticking point of the lift. That sticking point occurs at various points for different lifts. In general, most lifters get stuck after they have completed the eccentric (lowering) portion of the lift and start the concentric (raising) portion of the lift. The lifter will lower the weight - or their body supporting a weight - to the bottom of the range of motion, begin to move the weight up, and then get stuck somewhere along the ascent.
Where most spotters fail their partner is in assisting too much or too little. If the spotter is putting forth too much effort to lift the weight, the lifter is lulled into a false sense of strength by thinking that they are moving the weight on their own. When a spotter helps too little, the lifter will stall out and lose the momentum on the lift.
The spotters job is to provide just enough assistance to keep the weight moving through the sticking point in a smooth and controlled manner.
Spotting is a skill that requires practice. It takes feel to know how much assistance to provide a partner. There is no specific amount of lift assist that can be measured and applied to every rep of every set. There is nuance. There is variability. And there is technique.
Do not underestimate the importance of being a great spotter. An experienced spotter will not only keep their partner safe, but enable them to reach new personal bests by providing just the right amount of assistance to power through their sticking points and achieve their training goals.
How To Incorporate Crawling Into Your Fitness Routine: Unleashing the Power of Primal Movement
Humans crawl before they walk. It is a foundational movement pattern that is innate for all people. Very few people, however, crawl after they grow up and stop playing. This is a huge mistake!
Make crawling a part of any balanced movement practice. Crawls can be done during warm up, as a strength and conditioning workout, or as a way to supplement other training exercises.
There are dozens of crawling variations. Start with the basic hand and foot (leopard) crawl moving forward and backward. Move up to inverted (crab walk) crawls and side ways (monkey) crawls. Make crawling fun and move in ways that feel natural.
There is no right or wrong answer!
How To Choose the Perfect Gym: Finding Your Fitness Community
“Join today for just $10 down and $10 a month!”
“Join the only gym in town with the Flux Capacitor 1955 Treadmill!”
“Join now and get the hardest workout of your life!”
As the air turns brisk and the daylight fades, many people move from outdoor activities to indoor activities. This means less walks for the dog and fewer bike rides to the store. It also means more mindless spin classes and over-crowded squat racks.
So how should someone go about selecting the gym that is best for them?
Is it the facility with the lowest price? Or the coolest new training gadget? Or the amazing cardio class that burns like a million calories?
All of those are reasons to factor into the decision making process, but they are secondary to the most important reason for joining a gym - the community.
It is easy to quit a gym.
It is hard to quit a community.
Finding the tribe of trainees that create a genuine connection and inspire putting forth a best effort, will motivate the entire group to train consistently and be more engaged in their training sessions.
Find a Tribe.
Do not settle for the place that offers some gimmicky introductory offer to join, or promises unbelievable results from a special tool or program. The bloom quickly fades from those roses. A true community of bench bros and sweat sisters will make it easy to commit to a healthy and active lifestyle long after the luster of the new shiny object wears off.
The Surprising Reason Why Full Range of Motion Matters: Unlocking Muscle Development
When resisting weight, muscles generally move in one of three ways - concentric, static, or eccentric. The concentric phase is when the muscle is shortening (like the biceps muscle when curling a weight from the waist to the chest). The static phase holds the weight in a fixed position for time (such as pausing at the top on the biceps curl). The eccentric phase is the lengthening portion of the muscle (the lowering of the weight in the biceps curl from the chest to the waist - sometimes referred to as the “negative” portion of the lift).
Many people put a significant amount of effort into the concentric phase of the movement - the actual lifting of the weight. This is the part that is perceived as the important use of force. And it is important! But it is only part of the entire range of motion.
Working a movement with equal effort across the entire range of motion will yield muscles that are bigger and stronger, and will do it in a shorter period of time.
This is because a full range of motion uses a full range of muscle.
The takeaway?
Do not rush through the pause at the top of a lift (static phase) or the lowering of the weight on the way back down. Use resistance that is challenging, but allows the body to move the weight in a smooth and controlled manner up and down.
The Surprising Reason Why Patience Matters: Building a Healthy and Active Life
What does it take to develop from a Mighty Acorn into a Mighty Oak? It takes consistent growth over a long period of time. This is the same process that a tiny acorn uses to grow into a hearty sapling and then into a robust tree. The process cannot be rushed. Be patient and take a long view. Do not focus on being healthy and active just for an upcoming vacation, rather, think about what it takes to be healthy and active over the age of 100.
How long until a healthy and active life is achieved? This will vary for each person. This is because everyone will be starting at a different level of health, have a different level of commitment, and a different definition of healthy. It is important to remember that health is not a destination - it is a way of life. Once a desired level of wellness is attained, it is necessary to continually maintain that level of wellness through consistent nutrition, movement, and recovery.
Seriously, how long? Ok, here is a general template. Most new healthy behaviors will get positive results for most people for about one month. Through proper nutrition movement and recovery, by day 6, the face will be less puffy and the body less sweaty. On day 12, pants will be less tight and the belly less bloated. Day 18 will have joints less creaky and shirts fitting less tight. By day 24, energy levels will be high throughout the day and friends will start to take notice and ask for the“ secret.”
Then what? That is when it will become more challenging. After the first month, making small changes will no longer yield large improvements. The health improvements will be- come more incremental. Be patient and stay the course.
After approximately six months of consistent dedication to nutrition, movement, and sleep, there will be noticeable, sus- tainable changes. The body will have reset. The brain will be more clear, energy will be consistently high all day, sleep will be deep and rejuvenating, body fat will be replaced by lean muscle, and mobility will be significantly improved. This is where many people think that the work is done and begin to coast. Just like the slow process to achieving health, the reverse is also true. People at this stage begin to slowly erode the healthy habits and slide back into doing the things that got them unhealthy in the first place. Do not get complacent! Remember: lifetime commitment, not a destination.
After approximately 2-3 years of being committed to a healthy and active lifestyle, most people will have broken through and are in for the long haul. If that sounds like a long time, again, widen the view. Start thinking in terms of decades, not months.
Do not get overwhelmed! While it is a long, slow process, stay focused on the immediate tasks. Do not get discouraged by small setbacks or unforeseen challenges. Again, take the long view. There will be moments of weakness at a breakfast buffet, or injuries from over-enthusiastic activities - that is ok! Maintain the long view and see the setbacks for what they are - a small blip on the journey to leading a healthy and active lifestyle.
Why This Total Body Movement Should Be a Staple in Your Fitness Regimen
This is a total body movement the strengthens the hips, rump, legs, and shoulders. It moves the body through all of the primary motions - hinge, squat, push, and pull.
Start with the feet just slightly wider than hip width apart. Press the rump back, hingeing at the waist, to reach down and touch the toes. Bring the hips forward and return to standing tall. Next, sit down into a squat by bringing the elbows between the knees. Return to standing tall and press the hands overhead while coming up. That is one repetition. Complete one set of 10 repetitions.
The Ultimate Guide to Mobilizing Your Shoulder, Hip, Knee, and Ankle Joints: The Around the Clock Exercise
The Around the Clock is a great movement to warm up the shoulder, hip, knee, and ankle joints. Start standing with feet hip-width distance apart. Pivot on the balls of the feet, turn the hips to the right, and reach up with both hands towards an imaginary 1:00. Twist back to the starting position. Repeat reaching towards 2:00, returning to the starting position, reaching towards 3:00, etc. until touching all 12 points on the clock. Complete one set of 12 repetitions.
How To Strengthen Your Lower Back with the Bird Dog Exercise: Step-by-Step Instructions
The Bird Dog strengthens the muscles across the lower back. Start with hands and knees on the ground, forming a table top with the back. While maintaining a flat back, and keeping hips and shoulders parallel to the ground, simultaneously lift the right arm and left leg up. Imagine pressing the foot into the back wall and the hand into the front wall. Simultaneously lower both the arm and leg down, returning to table top position. Repeat with the left arm and the right leg. Complete one set of 10 repetitions per side; 20 total repetitions.
Unlock Your Core Strength: Mastering the Twisting Exercise for Abdominal Power
Twisting movements improve mobility in the spine, as well as strengthen the muscles along the side of the abdomen.
Start the motion at the shoulders and turn the chest to the side while keeping the rest of the body facing forward.
Begin in a seated position with knees bent and the feet flat on the floor.
Turn the shoulders to the right and reach the left hand across the body, punching to the right.
Twist back to the center.
Repeat on the opposite side by turning the shoulders to the left and reaching the right hand across the body, punching to the left.
Twist back to the center.
Complete one set of 10 repetitions per side.
How To Master the Push-Up: A Step-by-Step Guide to Perfect Form
The Push Up is a classic strength move; a standard in fitness testing programs for decades. The Push Up is so much more than that, however. First, the name says it all. It is having the ability to get the body up - from a chair, the ground, etc. It is an essential human movement.
Those same pushing muscles are also used to open doors, push lawnmowers, and press carry-on luggage into the overhead compartment.
Start with the hands and feet on the floor in a push up position. Take a moment to check the alignment of the body. The shoulders should be down and away from the ears; the shoulder, elbow, and wrist should be in a straight line; the tailbone tucked and the muscles around the bellybutton feel switched on; the kneecaps are zipped up to engage the muscles in the thigh; the heel is directly over the ball of the foot.
Slowly lower the chest down to the ground, maintaining a straight line from the shoulders to the rump. Envision a stick (or better yet, use a real stick!) resting on the back of the head, the shoulder blades, along the spine,and down to the tailbone.
Have the elbow-shoulder-torso form a 45 degree angle as the body descends. Pause just above the ground and try to have the nose, chest, and bellybutton hover as close to the ground as possible without touching.
Press the body back up in a smooth and controlled manner. Avoid pressing the shoulder up and leaving the hips down, causing the torso to sag. If this happens, regress to a less challenging version by elevating the hands. If plank push ups are not challenging enough, progress to elevating the feet. Either way, maintain strict form to get the most from the movement.
How To Master the Squat: Essential Tips for Proper Form and Balance
The squat is a fundamental movement the is necessary to keep the body healthy, as well as maintain independence and free from movement aids like grab bars.
The human body needs to squat throughout the day to get in and out of chairs, up and down from the toilet, and in and out Fromm cars. Do not neglect squatting.
If it is too challenging to squat low and maintain proper form and balance, start by sitting down and rising up from a chair for support. Do not completely sit into the chair and lose the muscular tension in the legs, rather, let the rump “kiss” the chair and immediately rise back up to standing.
Start in a standing position with feet slightly wider than hip width distance apart. Begin to drop the rump and sit low. Imagine sliding the back down a wall. Sit down in between the knees, lowering the hips to just below knee height. Press back up by pushing the ground away through the center of the feet and return to standing tall. Complete all of the repetitions, rest 30 seconds, then complete the next movement.
Mastering Movement: How to Build a Strong, Supple, and Useful Body
Exercise needs to be reframed as movement.
Which movements build a strong, supple, and useful body?
Which movements are essential for a long and healthy life?
It is time to ditch the fancy contraptions and joint crushing weights. Embrace natural body motions that support strong bones and muscles, preserve joints and tendons, and progress through a natural range of movement.
Healthy movements improve mobility, build muscular strength, and increase cardiovascular endurance. They also need to be enjoyable. Not all movements will be anxiously anticipated prior to a movement session, but all movements should serve the end goal of an increased healthspan - the part of life when someone is generally in good health. Ditch the exercise mindset and reframe movement into a physical expression of human movement that will improve quality of life for decades to come.
A healthy body is mobile, agile, balanced, coordinated, strong, and lean. It can pass through a full range of motion at the joints, move effortless on land and in water, maintain balance on a variety of surfaces, move heavy objects safely and effectively, play sports and participate in games, defend itself in a challenging situation, and perform the basic human movements required for activities in everyday life - squat down, push up, pull up, lift an object off the ground, and carry an object for distance.
Strength training is generally associated with lifting weights. This is a very narrow view of building strength, and leaves little latitude in designing a well-rounded strength training program as part of a healthy movement program.
Another challenge is that strength training is linked to how much weight a person can move. Increasing measurable strength does not necessarily correlate to improved movement or physical health.
It is useful to reframe strength training as training for functional strength - strength that can be applied to daily performance. As an example, using the leg extension machine in a gym will build muscular strength and size in the leg. It will not, however, do much to improve functional strength in the legs.
Functional strength requires a symphony of balance, coordination, and reciprocal muscles working in concert to move the body in an efficient and effective manner. Humans do not jump by simply flexing the knee; they use the hip, knee, and ankle joints to load the legs and spring upward.
Train movements, not muscles.
Training muscles in isolation - working from a single joint (e.g. biceps curl) - creates incorrect motor programming and causes confusion for the muscles and the brain. This is because the muscles are asked to do one motion in training, then another motion in life. Muscles work together as part of an integrated unit; they should be trained in a similar manner.
Strength training is a means to an end, not an end itself. Start by developing healthy movement pattens using just bodyweight exercises (i.e. push ups, pull ups, air squats, toe touches). This will develop strength along with the balance, proprioception, and synergistic muscles needed to allow for proper progression and preparation for more challenging resistance.
Another great way to train functional strength is through movements that use multiple joints, in multiple planes of motion like working diagonally and rotationally. Using tools like kettlebells and dumbbells (or medium-sized rocks!) allow for these large, multi-directional/-planar movements while working just one side of the body. This will simultaneously improve strength while challenging balance and stabilization across the body.