The Physical Movement, Lifestyle: Getting Stronger Is A Skill Worth Pursuing
Why getting stronger might be the most important health skill we can develop.
It is well documented that as we get older, we lose physical strength.
It is also well documented that losing physical strength is accelerated more by inactivity than age.
The reality is that if we don’t do any muscle strengthening, we will decline quicker as we get older.
That does not mean that at 85 you wont feel as good as others that age, that means that you will find it hard to do things you used when in your 40’s, 50’, 60’s and beyond.
You will get sore doing basic activities like picking things up or carrying groceries or doing yard work or even walking. You will have trouble getting up and down from the toilet or the bed.
Not sure about you, but that is not how I want to get older.
In very basic terms, strength training a type of physical exercise specializing in the use of resistance to induce muscular contraction, which builds the strength, anaerobic endurance, size of skeletal muscles and bone density.
Let’s explore those benefits a little more. There are many but here is a sample: (FYI: listed some resources on the research around the claim).
· Protects your bones https://bit.ly/2OEvE6s
· Decreases risk of injury
· Reduces body fat by revving up your metabolism, improves weight control.
· Builds lean muscle
· Builds self — confidence
· Have more energy, boosts mood and overall positive effects on the brain https://bit.ly/2tMdZT6
· Improves flexibility and joint range of motion
· Improves skill components of fitness like balance, coordination and posture
· Has cardiovascular health benefits
· Helps with chronic disease management like type 2 diabetes and arthritis
Strength training is a skill. Skill development is a process where we start at a basic level and get better with practice.
When it comes to muscular strength, we all start at different points.
HOW DO WE GET STARTED STRENGTH TRAINING?
The reason I shared some of the background is that strength training brings with it many interpretations. If I asked you to do define it, what would your answer be?
Bodybuilding? Increasing muscle size? weight training? Power lifting? Free weights? Gym?
Strength training is associated with all of those, but some of those thoughts may make you run for the hills. Strength training does not have to be associated with any or all. But it can be if you want it to!
If we rely on the fitness media, they will run you right to the exercises you should be doing and how to begin.
However, in my experience, adding resistance to movement is step 2, step 1 is re-learning how to move properly.
Yes, re-learning.
At one point, very early on in our life, we moved well. As toddlers we played in a full squat position or crawled around.
In the world of athlete training, it is known as physical preparation.
The skill of moving well, as step 1 to getting stronger. Getting stronger means athletes can perform quicker, better, reduce injury and compete. Meeting the demands of their sport. That is physical preparation in the world of athlete training.
In non-athlete training, the same concept applies, just not on the same scale. We won’t do what Lebron James does, but we don’t need to.
Putting a weight on a bar and squatting is not going to help us much, in fact will cause injury unless we squat properly without any weight.
And putting weight on a bar and squatting is jumping multiple steps in the development of leg and core strength, stability, balance and mobility.
Where many of us struggle, is that we look to start too fast.
That in not entirely our fault.
The whole new year’s resolution thing gets people thinking that we must dive into the gym 4–5 days per week at 90 minutes a time.
Even the self-help folks will talk about: “Find your why and just do it!”.
We will also hear from the early risers around morning routine, and getting it done at 5am.
That is not necessarily bad advice, on all levels, but not sure if realistic or best for everyone.
Personally, my daily workouts happen later in the day. That’s what works for me.
And, although I get my workouts in today, at 55 years old, it has not always been that way. It has been a journey of stops, starts and hits and misses and ongoing learning, then applied to coaching others.
So how can we start or re-start in our journey to getting stronger?
1. Continue doing what you are doing here. Do a little reading and empower yourself. In the internet age, we are all bombarded by the latest and greatest. Most of it is not appropriate for you and me. A little knowledge goes a long way. Whether you do this yourself, with a spouse or consider hiring an expert. (Knowledge will help you pick the right coach for you and your lifestyle).
2. We build up gradually. Like any habit, it takes time.
3. We are gentle on ourselves. Don’t expect too much too fast. Unrealistic expectations are all around us. “Lost 30 pounds in 30 days!”. Sound familiar? “No pain, no gain”. I call BS on bother being necessary or realistic in sustaining good health.
We should all be looking to build a solid foundation for life long health, it will take time and patience.
4. Start doing some basic strength & mobility work daily. Build up gradually.
· Body weight squat and hold. Hold for as long as you can in lowest position. Deep squat. 30s to a 1 minute is a good standard.
· Forearm plank and hold (if you can hold for 2 minutes, you are starting from a good points).
Simple yet effective : courtesy yours truly!
· Push up position hold at bottom (from feet or modified with knees on ground, or even with hands on a step)
5. From there we can do a little bit more around mobility with core strength. I mentioned crawling earlier, when we were young. Bear crawls are a part of athlete preparation and good for your and me. Do some today.
That’s right : crawling. Bear crawl. Who’d a thought it was a thing?
They are a big part of athlete preparation, and helping the average folks like us move well as well.
Build a little more on each of these and build a daily routine as part of your day.
These can be done anywhere, any time.
We just have to think its important enough to make a priority.