A Friendly Nudge - Exercise, The Wonder Drug!

...because we all could use a little encouragement!

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I’ve already owned the fact that I’m a health geek. It’s one of the reasons that I’m a big fan of Peter Attia’s podcast, The Drive.  He’s even a bigger health geek than I am and he frequently interviews some of the best and brightest researchers and clinicians around topics regarding longevity and, more importantly, what we can do to influence how well we age.

Some of the interventions that his guests have talked about are promising drugs like Rapamycin and Klotho; both have tantalizing potential to bend the arc of aging in a kinder direction.  However, neither of these are ready for prime time.  Klotho is probably years away from availability and Rapamycin is only available off label and most doctors are reluctant to prescribe it.  

Here’s the good news.  Exercise can give us very similar anti-aging benefits.  Improved cognition, cancer risk reduction, improved bone density, improved cardiovascular performance, stress reduction, fall prevention, the list goes on and on but you get the point.

Here’s the bad news, exercise isn’t available as an injection or in pill form.  

It’s why I started A Friendly Nudge.  I understand that exercise can be intimidating, especially getting started.  It’s why the exercises in the Nudge are usually somewhere between 30 seconds and a couple of minutes and there’s a range of difficulty. Some of the exercises will fall into a Not Yet or maybe even a Never category but there will be plenty that are challenging enough to push you a little but not so difficult that you’re wrecked the next day. Doable.

Exercise changes us.  The physiological changes are amazing, but what I love most is that it helps us build an appreciation for how resilient we are, not just physically but emotionally.

Talk about a blockbuster anti aging drug! 

Exercise is a powerful tool for improving how we feel, but let’s give it some help with a tasty and healthy meal that’ll surprise you with how simple it comes together.

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Rotisserie Chicken Curry

I love delicious food that’s not fussy and it gets bonus points if the ingredients are easy to keep on hand so they’re ready in just a few minutes. This dish provides both.

Ingredients:

1 pound chicken cut into bite sized pieces from a rotisserie chicken

1 pound frozen stir fry vegetables

1 jar yellow curry sauce or 3-4 tbsp of curry paste

1 fat pinch red pepper flakes

4 dashes fish sauce

2 tbsp avocado oil for cooking

1 can full fat coconut milk

1 handful of chopped cilantro & lime wedges for garnish

This one is super easy and if you keep a jar of curry sauce or curry powder and a can of coconut milk in the pantry, a bag of the frozen stir fry veggies in the freezer and hopefully by now I hope I’ve convinced you to add a bottle of fish sauce to your fridge all you’re grabbing at the store is a rotisserie chicken and some fresh cilantro and dinner will be ready in no time.

Be careful adding the avocado oil to the preheated skillet and also take care adding the frozen veggies to the hot oil, I’d have the skillet lid handy to minimize splatter.

Cook the veggies for 3-4 minutes to give them a head start.  If your stir fry mix has broccoli it takes it a few minutes to defrost.

Add the chicken, the coconut milk, the curry and the chili flakes and bring to a low boil.  

Add 3-4 dashes of fish sauce, stir to combine and once everything comes up to temp, taste and adjust the seasoning with lime juice and salt.

Serve by itself or over rice or noodles.  Garnish with cilantro and lime wedges.

Enjoy!

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Now let’s get moving with this week’s exercises

These will give you plenty of options to improve your strength, resiliency, balance and mobility. 

If something feels too much, skip that one for now and it may feel more manageable over time.  Our goal is to get you stronger but that’s hard to do if you’re injured or too sore to exercise.

Foam Rolling Duration: As much time as needed

This is a great way to get your muscles ready to exercise.  When you find a sore spot, hang out for 20-40 seconds. Gentle pressure from the foam roller can signal your body that it’s OK to relax a muscle that has been overly tight.  Check with your doc if you have osteoporosis, osteopenia or other health issues. Avoid your armpits, lower spine, neck, front or back of knee. 

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Easy Warm Up Duration: 1-2 minutes

You’re just waking things up and getting your body ready for exercise.

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Overhead Ball Throw Duration: 5 Throws with Intensity

We have to be deliberate about preserving and increasing our ability to rapidly produce force. It can be the difference between stumbling and regaining our balance or stumbling and doing a faceplant. 

You’re building your explosive power with this one so brace your core and launch that slam ball or medicine ball with malice. 

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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.  

 

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Knees Over Toes Heel Raises Duration: 10-25 reps

This is more work from Ben Patrick’s Knees Over Toes work and it’s a workout for our soleus muscle, which is important for knee health, ankle mobility, walking, running and standing up straight. Important stuff.

I do this in the mornings while I’m waiting on coffee to be ready.  

Place your hands on a counter or wall for balance, bend your knees over your toes and do heel raises.  

It’s important that you find a pain free range and position for these.  We’re working to build strength and capacity and we have to avoid injury to do that.

Once two legs get too easy, you can dial it up by doing it with one leg.

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ABC Balance Duration: A-Z with each leg

This is a great exercise snack to do with family and friends during holiday or other gatherings. 

We all need to play more and this is a way to turn balance improvement into a game.  If you’re in the kitchen cooking and waiting on the water to boil, see if you can stand on one leg and trace the ABCs with the other leg.  

If you only get to G, no problem, start again at H and keep going. 

Now do it with the other leg. 

This is something  you can do every day.

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Ball Combo Duration: Start with 5 and work up over time

If this one feels too challenging, I’ve also included Bird Dogs as a little easier option.

Having a wall behind you to press your feet into makes this one a little easier.

The first thing you want to do is to steady yourself on the ball with your hips pressed into the ball. Brace your core and retract your shoulder blades down and back.  Raise your arms in front of you in a Y, hold for just a beat and then hold your arms straight out to the side, pause a beat, and then put your arms back in a cobra position.   If 5 reps of this feels like it would be too much, let’s opt for the Bird Dogs and we’ll pick this one up another week.

Bird Dogs Duration: 5-10 reps each side

This is the Swiss Army Knife of an exercise.

Shoulders, back, legs, glutes, core and even a little balance as a bonus.

Long neck, chin tucked, brace your core, squeeze the pencil between your shoulder blades and reach with your arm and opposite leg to feel that length in your spine.  That sounds like a lot, but it feels great.

Start with 5 on each side and build up.

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Seated Hip Mobility: Duration - As tolerated up to 1 minute

I am firmly convinced that my knees got less cranky when my legs started getting stronger and my hips and ankles started moving better.  When your hips and ankles don’t move like they’re supposed to, that puts additional strain on your knees.

I understand that this one may feel too challenging if your knees or hips are too sore or stiff.

If this one feels too challenging I’ve also included a seated internal rotation drill that may be a little more accessible. 

I just take my time with this one and not push into a range that causes pain or pinching.

Internal Rotation: Duration - As tolerated up to 1 minute, working up to 2 minutes.

This is a little easier version of increasing our internal rotation.

You just squeeze the volleyball, soccer ball or yoga block between your knees and then move your lower legs out while keeping the ball or block squeezed between your knees.

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Banded Hip Flexor March Duration: 10 reps per side

Most of us sit too much and sitting for long periods of time shortens our hip flexors. Hip flexor stretches are great, but most of us also need to strengthen our hip flexors. 

We’re using a mini resistance band for this one and I’d use a wall or door frame for balance if needed.

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Glute Bridge Duration: 5-10 reps

Strong glutes help your back, your hips, your knees and your ankles so it only makes sense to strengthen them.

Lie on your back with your legs bent and your heels near your butt. Drive your hips up and squeeze your glutes as you’re driving your hips up. You want to form a straight line from your knees to your shoulders. Hold it to a count of 4 and lower your butt to the floor and repeat the process.  You want to focus on quality reps so if that’s 5 reps, perfect. Start there and increase the number of reps as you get stronger.

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Goblet Squat Duration: 8-12 reps 

Life expects us to be able to pick things up off the ground without destroying our backs or falling over. Groceries, grandchildren, bags of potting soil, pretty basic stuff.  Let’s practice so we can get better at it and do it for a long time.

You're going to drive your butt back and your legs and knees out to avoid letting your knees collapse in. Squeeze your glutes and feel like you’re driving your feet through the floor as you stand up. 

If you’re just getting started, do it with just your body weight and you can do it to a chair if necessary.

Here’s an easier version if you’re not ready for goblet squats:

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Tandem Balance Duration: Work up to 30 Seconds - 1 Minute

This one is surprisingly challenging.  Just put one foot in front of the other one and keep your eyes on the horizon. You can do this one beside a wall or next to a chair if you need something to steady yourself against.

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Flutter Kick Duration: Start where you are 10 seconds can feel like a long time

This is a great core exercise but it’s pretty intense. If it looks like too much, you can skip this one and do the counter planks instead.

I’m doing these on a bench but you can also do them on the ground or even on the bed. 

Bracing your core is especially important with this exercise and you want to tuck your pelvis so that your back is flat instead of arched.

You're just going to do a flutter kick on your back. Nice and controlled, so take your time.

10-30 seconds is a great place to start and you can work up as you get stronger.

If this one feels too much for now, I’ve included counter planks as an option below.

Counter Planks Duration: 30 seconds

You want your core engaged, your chest proud and you don’t want to sag.  I don’t try to keep my feet flat on the ground, if you do, it will also stretch your calves. This starts out easy, but the longer you hold it the harder it gets.

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This week I gave you some multiple choice options on some of the more difficult exercises. Even some of the easier versions are still challenging, so don’t hesitate to pass on those too.  At the risk of being redundant, be patient with yourself.  By all means challenge yourself, but don’t let your enthusiasm get ahead of your connective tissue.

The wonderful thing about exercise is that you’ll start noticing a difference pretty quickly, that’s why it’s so important to avoid injury and give your body a chance to start getting stronger.  It will happen before you know it.

Have a wonderful week, play with your food and I’ll see you next week,

Jim