If we are to squeeze the most potential out of our lives, we need
to be strong, fit, and flexible. Unfortunately, as the years fly by, our
bodies stiffen, we lose mobility, and key muscle groups atrophy. The
truth is that we are working against the tide; if we do nothing now to
protect our capabilities, we predictably will lose not only our physical
functionality but also our ability to interact with our families, enjoy
the outdoors, and live with dignity as we continue to age. I suspect
your inner septuagenarian would encourage you to stay active and to
diligently invest in certain movements and strengthening exercises so
you can live a vibrant and active seventh decade and beyond.
Your future you is well-aware of the stats on senior health. Spills
and falls leading to hip fractures, concussions, muscle injuries, and
prolonged bed-rest are commonplace in the deconditioned elderly.
Balance, coordination, flexibility, and strength are more valuable
commodities than a fat retirement portfolio. The problem is that
by the time these failings start to occur, it is increasingly difficult
to reverse the changes. The time to invest is now. Your inner elder
would whisper in your ear, “Move. Flex.
Build for the future!” This admonition
isn’t necessarily meant so you can someday
skydive or a hit a moguls run (although
that might be part of it), but so that you can
travel, lug bags of garden soil, reach your
top shelf, live independently, and relish a life
that is adventure-filled and exciting.
There are many exercise options available
to both young and old. But functional
fitness—performing specific movements that
bolster your ability to operate under typical
daily demands—is where you want to focus.
Below are four integral movements to help
you stay strong and flexible, so that you can
lead an active and fulfilling life into your
seventies and beyond.
JUMPING JACKS
As we age, the range of motion in our shoulders, our sense
of balance, and our cardiovascular ability can all decline
significantly. Few functional strength exercises simultaneously
incorporate coordination-focused and cardiovascular elements.
So your inner septuagenarian really hopes you’ll perform the
jumping jack, because it improves lower-body strength, promotes
greater upper-body range of motion, and challenges balance
while also raising heart rate. It’s like multi-tasking fitness!
TO PERFORM
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STAND ON A FLAT SURFACE WITH YOUR LEGS
TOGETHER, ARMS AT YOUR SIDES.
BEND YOUR KNEES AND HOP SO THAT YOUR FEET
ARE SHOULDER-WIDTH APART.
AT THE SAME TIME, MAKE A WIDE ARC WITH YOUR
ARMS UNTIL THEY MEET ABOVE YOUR HEAD.
FINISH THE EXERCISE BY JUMPING BACK TO THE STARTING
POSITION (FEET TOGETHER AND ARMS DOWN).
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COMPLETE 30-50 JACKS PER SESSION.
VARIATIONS: TRY A JUMPING JACK WHILE HOLDING
LIGHT DUMBBELLS, OR INCREASE YOUR SPEED.
October 2017 Paleo Magazine Insider
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