A Friendly Nudge
...because we all could use a little encouragement!
I firmly believe that aging well requires intention, but it also depends on action. Fortunately the action part is a lot more doable than most of us think.
It’s why I charge for A Friendly Nudge. I want you to have some skin in the game, some level of commitment even if it’s just $5 a month.
It’s also why I’ve broken the exercises down into bite sized chunks or snacks. Doing 10 pushups against the kitchen counter while you’re waiting on your coffee to brew may seem inconsequential but I hear from people every day about how that simple first step helped them get started on a path that’s changing how they feel.
It’s so easy to talk ourselves out of taking that first step. I’ll do it tomorrow. I don’t have enough time. I don’t want to pay for something I might not use. My knees hurt.
I get it. But here’s the reality, our bodies are begging us to get started. We’re built to move and when we stop moving stuff starts breaking down.
If you haven’t been doing the workouts, find one exercise today and start. Maybe it’s pushups against the counter, farmers carries with 2 half filled jugs of water, or tib raises. Do yourself a favor and start.
Let’s see how much better you can feel in 30 days. That’s the intention now, let’s get started.
Exercise is a key piece of feeling better, but so is real food. This week’s meal is salmon and asparagus with a cilantro mint chutney.
I love meals that are delicious without being fussy or complicated and this one is the perfect example of that.
You make the sauce while the salmon and asparagus are cooking.
Ingredients:
1 salmon filet
1 bunch of Asparagus
2” piece of ginger - peeled and thinly sliced
1 jalapeno - seeds removed and chopped
2 tbsp olive or avocado oil
⅓-½ cup of water
1 small handful of mint leaves and small stems
1 large handful of cilantro leaves and small stems
1 pinch of salt
1 ½-2 limes juiced
1 small glug of honey
¼ cup sesame seeds - toasted
Avocado or olive oil for asparagus
Preheat your oven to 400℉ while you’re removing any bones from your salmon.
Put the salmon on a parchment-lined baking sheet and lightly salt the salmon.
Toss the asparagus with oil or use an olive oil or avocado spray. Lightly salt the asparagus and spread it out on a parchment lined baking sheet.
Place the salmon and the asparagus in the oven and set a timer for 8-10 minutes.
Lightly toast the sesame seeds in a dry skillet over medium heat. You’re just wanting a little color so keep them moving so that you don’t burn them.
Add the toasted seeds to the blender and then add the rest of the ingredients.
Blend and then adjust to taste. I figured out that it needed just a touch of honey.
I’m looking for about 130℉ on the salmon so I’d start checking temps at about 8 minutes.
Enjoy!
Now, let’s build a workout.
These exercises work great as a circuit, but choosing individual ones to do as exercise snacks is a great way to ease your way into an exercise routine. Skip any that you don’t feel ready for and let’s have fun with this.
Foam Rolling Duration: As much time as needed
This is a great way to get your muscles ready for exercise. When you find a sore or tight spot, hang out for 20-40 seconds. Check with your doc if you have osteoporosis, osteopenia or other health issues. Avoid your armpits, lower spine, neck, front or back of knee.
Easy Skater Duration: 30 seconds to 1 minute
For this exercise, take a wide step and balance on one foot. This one combines a gentle warm up with a balance drill. If you need something to help with balance you could do this behind two chairs and use their backs for support if needed.
Push Ups: Duration: Start where you are but focus on quality over quantity. 5 good push ups are better than 20 poorly done ones.
These were what started me on my health journey. The secret is to start where you are and just work some of these into your daily routine.
You want your chest proud, your abs engaged and your arms form a 45 degree angle. You want to avoid goal post arms because that puts undue pressure on your shoulders.
Here are two options to choose from.
Farmer’s Carries: Duration 1-2 minutes
Life involves carrying things. Groceries, grandkids, luggage, something is always needing us to move it from point A to point B. Kettlebells are great, but if you’re just getting started a gallon of water weighs 8 pounds. Start where you are.
Proud chest, shoulders back, core engaged (including your pelvic floor) and go for a walk.
Rotational Balance Duration: 1 minute each leg
Being able to balance on one foot is an excellent way to begin improving your balance. Adding dynamic movement to this exercise helps us build a skill and a capability that better maps to things we’ll experience in day to day life. Be patient with this and be safe. You may need a chair or a wall nearby for support.
Overhead Throw with Walking Lunges Duration: 4-6 throws matched with walking lunges
I have to admit when I watched the video it reminded me of the Monty Python skit called the Minister of Silly Walks. This exercise is a mashup of overhead throws and walking lunges.
Brace your core when you do your overhead throw and it’s OK to pause if you need to catch your breath. This one will give you your money’s worth.
Balance on Balance Pad: Duration 1 minute each leg
Exercise on an unstable surface forces our muscles to work harder to achieve stability. We’re increasing the difficulty of our single leg balance by doing it on a foam balance pad. Position yourself so you have something next to you for stability. And be patient with yourself. Your minute of time may be made up of multiple 10 second segments.
Standing Hip Mobility: Duration - 1 minute per side
A lack of mobility or range of motion in your ankles and hips can have a big impact on how your knees work and feel. It’s why I like this exercise. It helps you explore your range of motion in your hips and it can gradually help you expand your range of motion.
Avoid any movement that causes pinching, catching or pain. You want to expand your capacity and grinding through pain is not the way to accomplish that.
Engage/stabilize your core because you want to keep your core stationary and have the motion come exclusively from your hip.
Planks on a Stability Ball Duration: Start with 10-15 seconds and increase as you get stronger
Adding a stability ball to planks forces our body to fight for stability and increases the difficulty. You want your core braced, your shoulders down and back and your chest proud. Adding a little more air pressure to your stability ball seems to make this more doable.
If this seems like one you’re not ready for yet, I’ve also included the links to the counter plank.
Counter Plank
Tib Raises Duration: Work up to sets of 25
I make this exercise, or one of the other knees over toes exercises, part of my “waiting on the coffee” routine in the morning.
Think of this as your shin muscle and it plays an important role in knee health and proper walking mechanics.
Bird Dogs: Duration Up to 12 reps per side
This is like the Swiss army knife of exercise. Balance, core, shoulder, back,glute, hamstring strengthening - that checks a lot of boxes.
This is one where you want to double brace your core (suck in your gut and then tighten your gut like someone is going to punch you) and think about pinching a pencil between shoulder blades and have a proud chest.
You’ll start on your hands and knees (quadruped position) and extend one arm and the opposite leg. Hold for a count of 4, lower back to starting position and repeat with the other arm and leg and hold for count of 4. Lower back to starting position.
That’s one rep.
We want to get where we can do a set of 12 but these are tough and perfect form is more important than squeezing out another rep. A set of 5 perfect ones is a great place to start.
Ground to Standing with One Hand Duration: Up to 5 per side
Being able to get up from the ground without someone helping us up is an essential part of independent living. Knee problems may rule this one out for some folks, but if you’re able to kneel, this is a capacity that you need to amplify. Adding a folded blanket to kneel on may make this one a little easier on your knees. Getting your upper body leaning forward makes this one a lot more doable. See if you can work up to where you can do this without using your hands.
Whether you do all of these as a circuit or pick and choose a few to do as exercise snacks, be patient with yourself. Some days everything clicks and some days feel like a struggle. Don’t beat yourself up. On those struggle days pick something easy and see how that feels or just get out and go for a walk. You absolutely can get stronger and more resilient. The secret is to keep going and to not give up on feeling better.
Have a wonderful week and I’ll see you next week!
Jim
And remember to play with your food!
In a video you do an open book and I think you mention you do that every day. Do you have other exercises similar that you recommend?
Good stuff! Thanks Jim!