=> Recognise and give yourself permission to change. Free up the time. Focus on yourself..
For 1 hour a day.
Think about an action plan that includes..
B: Bodyweight to target where it should be
A: Increasing Activity to build strength
M: Moving well..
The 90 year old Gent from last week sprung up to shake my hand.
BUT many 60yr olds can NOT sit-to-stand with their arms crossed.
Or do the same with one heel forward
One leg at a time.
Weak quads = trouble..
Up + down hill
Up + down stairs
On uneven ground.
If you feel weakness or an imbalance between your legs
=> Think bike + build back that strength.
Modern everyday life keeps us sitting down..
Bed > B'fast > Drive > Desk > Drive > Dinner > TV > Bed
Then all of a sudden we might..
Coast path 5-miles
Dig the garden
Play tennis
Yoga class
I made this mistake at the start of the year..
And as my good friend + physio, Richard pointed out..
I BOOMED ..and Busted
High Intensity Interval Training or HIIT is proven to improve cardiovascular fitness.
BUT HIIT doesn't necessarily take into account your hips + knees.
=> Cut out Lunges (and similar moves) for 3 months. You can always build them back in later.
Let’s be clear..
The answer?
Whether that's for the..
70yr old woman who's stopped cycling, + now has pain, or
Mid 50s gent, who's not been out much after a tough 6mths + has pain or
Late 30s former athlete, who now just does weights and 'lives with his knee pain'
For me it's v much 'Don't miss 2x days'
This seems like an odd one to finish on.
BUT I thought about it a lot. And kept it in..
'Cos if you're doing 10 toe touches per day.
You're probably taking care of ALL these Expert Spots.
Toe touches was an expert lesson fI took rom a patient living well at 90..
AND so now.. I do 10 toe touches most mornings. As part of my conditioning routine. While the kettle's boiling ☕️ 😁
Here's to Check-listing each one of these, no. 1-7 👏👏
Good luck everyone 👊
