5 Exercises You’ll Regret Ignoring in 10 Years!
In this video, I am going to cover 5 moves that everyone should be able to do if they want to consider themselves healthy and fit at any age. Your health and fitness are not only revealed by the body you see in the mirror, but also how well you can move - your strength, balance, flexibility and mobility.It is important to note that these factors are heavily correlated to your quality of life and longevity. The weaker you are, the less balance you have, and a lack of flexibility and mobility will make your body act and feel a lot older than it really is. If you want to maximize your quality of life and longevity, then you need to work on these attributes to where they are no longer difficult, but instead become routine activities in terms of their difficulty.
If you want to determine where you are at before you start this sequence, then I implore you to try the “Old Man Test”. If you can pass this test, then you are in a good starting place. If not, then you really need to work on what I show you in this video.
The first move up, which is directly correlated to the balance component of the old man test is the single leg RDL. The important thing to note here, is to hinge at the hips instead of simply bending over. So, stand on one leg, hinge your hips back, and reach to the ground. Then contract the glutes and return to the starting position. Repeat on the same leg for a total of 10 reps without losing your balance before doing the same thing on the other leg. Remember, balance is key to not just being fit, but also increasing your quality of life as you age.
The second move in this sequence is a stretch I have show before and it’s a simple squat and reach. This move will not only help to stretch the adductors, but by reaching up to the sky and turning our body, we are getting thoracic extension and rotation. For those of us that sit at a desk all day, this is important as we are continuously in a rounded shoulder, slumped forward posture. This will help to combat that get you sitting and standing upright. Perform this stretch for 30-60 seconds on each side.
Then you are going to hold a sumo stance. This can be done one of two ways; with your forearms posted to the inside of your thighs (making the stance easier if you don’t have the strength to hold it and stay upright as possible) or with your hands out in front of you. This will not only stretch the groin and adductors, but will test your leg strength as you will try to hold this position for 60 seconds without failing. If you have to start with the first version, just keep working at it until you can perform it for 60 seconds, then try the more difficult version for 30 seconds and work up to your 60 second threshold.
From here, get on the ground and get into position to perform a pushup. Descend to the ground and perform a superman lift. This means lifting your arms up overhead and lifting your feet and legs off the ground at the same time. Return both your hands and legs to the ground and perform the next half of the pushup to return to the starting position. This will not only help with upper body strength, but will also engage the entirety of the posterior chain in the process. The minimum number of reps you should aim for is 10, while you should be able to perform 25 reps if you have adequate strength in these areas.
Finally, we perform the Jane Fonda hold. If you have seen my video on how to eliminate low back pain, then you know how to do this move. Lie down on your side with your legs stacked. Take the top foot and point your toes to the ground in front of you, tap them on the floor and then raise your leg as high and as far back as you can with your toes still pointing down and in front of you. This will test the strength of your glute medius like you wouldn’t believe. Try to hold this position for 30-60 seconds without letting your leg drop to the ground.
i promise you, if you work on this routine and improve your ability to perform the areas your are deficient in, your quality of life will drastically improve as you get older, as well.
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