Stretch Some Things and Strengthen Others

Some people love to do yoga; they do it all the time. Others love to run; they also do it all the time. Weightlifters love to lift weights; they too do it all the time. All of them think their exercise plan is the best and seldom branch out of it.

Is this a recipe for developing the capacity to do all the physical things that you want to do during a long life? I think not. The two main reasons I think that you must do a variety of activities are that we adapt to stressors quickly (and then plateau or regress) and because no single exercise or training style will hit all the components that contribute to a long, healthy, capable life. We have to mix it up to stay gain and maintain fitness. I also think this is more interesting way to approach movement and will help keep you on your training plan.

Frank has a bunch books worth reading

I'm really enjoying reading Frank Forencich's book Play as if Your Life Depends on It. Among the many gems of wisdom he writes about, he talks about how certain parts of the body weaken with age and other parts tend to shorten over time. A training plan that tries to strengthen everything or one that tries to stretch everything is counter productive. Coupled with the style of life that modern humans live, we have to really focus our physical training time (or movement time or even better, play time) in such a way to unlock the natural mobility we have within each of us.

Frank's view is that we should work to stretch muscles like the hamstrings, pecs, biceps, calves, psoas and forearms since these contract over time. The gluts (butt), abdominals and low back (my addition) tend to weaken with age so we should do exercises to strengthen them. This could seem like a complicated training requirement but it really means that you need to deadlift, squat, pull yourself up and stretch against the sitting posture that we tend to keep through most of the day. Stand up, move around, squat down, pick up something heavy, go for a walk.

Good health advice comes in many flavors

Learn about your body and try new things no matter what your age or current condition. You are your own trainer, physical therapist, orthopedist and nutritionist. Keep picking from a variety of  training styles. You'll find that you stay interested in your exercise time more and you'll also develop skills that will serve you throughout a long & adventurous life.

Mix it up and keep it fresh!

Find Your Obsession

Remember what keeps you committed to your goals

Jack Lalanne’s Self-Improvement Checklist

Jack Lalanne was a tremendously inspirational figure in the world of health and happiness.  Like Yogi Berra, he was full of witty nuggets of wisdom.  Below is one of his self-improvement checklists which is a great summation of his personal philosophy on life.  It covers much more territory than just eat right and exercise—both key parts of Jack’s message.  He also concerned himself with thinking positively about yourself and others while striving to be someone other people want to have around.  As a pioneer in the modern exercise and nutrition industry, his old school wisdom has stood the test of time.

I see my dentist regularly

I dress and look tidy and clean

I exercise my body regularly

I clean my teeth with care

I walk feeling vibrantly alive

I walk tall and carry my shoulders erect

I believe I am in good health

I don’t take sleeping pills or laxatives

I can, and will, do 10 half-situps or 10 push-ups right now

I want to look healthy and fit

Cigarettes aren’t necessary for my happiness

I pass up dessert if I’ve eaten enough

I am moderate in my alcohol consumption

I eat a healthy breakfast everyday

Meals are a positive part of my day

I keep fresh fruit and vegetables handy

I complimented my husband/wife today

I am pleasant to waitresses, cab drivers, etc.

I answer letters promptly

I give other drivers the right of way with courtesy

I never refuse to dance

People are glad to see me arrive

I am a cheerful person

I am comfortable listening while others converse

I am not critical of other people or age groups

I try to increase my vocabulary and use new words every week

I have read 20 of the world’s literary classics

I am getting everything possible out of my career

I am willing to work hard

I meditate on wise words I hear

I find it easy to say “I’m sorry”

I can say “I don’t know”

I don’t admit defeat easily

I don’t complain about my age

I can accept advice

My physical-marital relations are first-rate

I believe I have many productive years ahead of me

I believe life generally has gone well for me

I can be as romantic as I ever was

I welcome the start of each new day

I go to sleep easily at night and sleep soundly

It doesn’t embarrass me to be “a little silly” at times

I don’t make excuses for my shortcomings 

From page 40 of Jack Lalanne’s, Revitalize Your Life After 50