Volume 14 Issue 1 » 79 7 CARRY GROCERIES The saying “If you don’t use it you’ll lose it” is true, but so is its opposite, “If you use it you will regain it.” The miracle of our bodies is that with consistent, appropriate daily practice targeted to your current ability, function can be regained. We can expand our physical boundaries, which in turn, expands our lives. Carry 10-20% of your body weight in each hand for at least three blocks, or 3-4 minutes. It is impossible to build strength in the range of motion one does not have, so by improving range of motion first, one is by default increasing strength. End-range strength is what is going to keep people functioning, and few coaches are doing it. Most trainers prioritize strength gains over flexibility gains, and most people that are tight shy away from yoga. Training needs to be reversed, so that muscles are strengthened at end-range where they are the weakest. This way, one gains range-of-motion and strength where it is needed, resulting in more ability. If you struggle with any of these movements, please know that you can get them back. The key is to start at the level you can do without difficulty, and repeatedly do the movement to strengthen up. For example, if you have trouble with low sofas, stand up and sit down onto the lowest chair that you can manage with control, 10-15 times in a row, and do that every other day for a couple of weeks. Then graduate to a lower chair, until eventually you are getting up from the sofa. Take responsibility for helping yourself by following through on the exercises, and you can reduce pain and increase mobility, pushing your physical boundaries and expanding your enjoyment of your life. Remember to get clearance from your doctor before starting an exercise program. VRENI GURD w a s t h e t o p g r a d u a t i n g s t u d e n t i n P H E f r o m t h e Un i v e r s i t y o f To r o n t o in 1992, and is continually furthering her education in exercise, nutrition and h e a l t h . A s a C . H . E . K . 3 p r a c t i t i o n e r a n d h o l i s t i c l i f e s t y l e c o n s u l t a n t , Vr e n i ’ s c u r r e n t Va n c o u v e r p r a c t i c e i n v o l v e s h e l p i n g c l i e n t s f e e l b e t t e r t h r o u g h p o s t u r e c o r r e c t i o n , corrective exercise, metabolic typing, and nutrition and lifestyle counseling. Movement for Living | movementforliving.ca | Vr e n i @ m o v e m e n t f o r l i v i n g . c a 604-728-1203 This article provides general information and is not to be construed as medical advice or an endorsement. Educational information provided is not a substitute for regular professional health care and nutrition advice. Always consult your qualified health care professional and nutritionist for questions regarding your well being. OpenRoad Driver does not warrant the accuracy of statements. We rely on the author to present factual material and cannot accept responsibility for the accuracy, utility or safety of the material published.