A Friendly Nudge - Instructions Matter
...because we all could use a little encouragement!
I think it’s helpful to think about longevity through the lens of evolutionary biology. Our distant ancestors had to navigate an incredibly harsh landscape and when you think about it, running out of gas wasn’t an option. Our bodies are an elegantly designed energy management system and our onboard computer doesn’t let us waste calories frivolously.
It’s what underpins the “use it or lose it” adage we hear so often. Muscle is high maintenance, it’s calorically expensive to build and to maintain. The older we get the more adamant our energy management system is that we provide proof that we’ve got something important for that expensive muscle to do.
An afternoon of couch surfing won’t put your muscle reserves on the clearance rack at the metabolic garage sale, but multiple days of bed rest will put us at risk of accelerated muscle loss.
Muscle also plays a crucial role in blood sugar management, so a precipitous loss of muscle has ramifications beyond increased frailty and a loss of strength.
It’s why exercise snacks are so valuable. They give us a doable path to getting stronger and they help us send a signal to our body that we do in fact have something important for our muscles to do.
Next week’s Nudge will help explain why I’m always such an advocate for adequate protein consumption and its role in helping us maintain muscle mass and strength.
This week’s shrimp salad will illustrate why I always have shrimp in the freezer
I love meals that are delicious and low hassle and this one delivers on both fronts. Frozen shrimp is such a time saver and my local Costco carries a wild caught shrimp from Argentina that’s already shelled so it can go from frozen to ready to eat in 2 minutes.
Ingredients:
1 pound shrimp (I’m using frozen)
1 pound asparagus (tough ends removed) and cut into bite sized pieces
4-5 strips of cooked bacon chopped
Handful of cherry tomatoes
Handful of strawberries - stems removed and sliced
Mixed greens
4-5 celery ribs - sliced
1 shallot - minced
4 tbsp mayo
4 tbsp yogurt
1 tbsp light miso
Handful of cilantro chopped
This one is going to come together quickly.
Set up a steamer basket and once the water is boiling put the asparagus in the basket and get an ice bath ready.
After 3 minutes, check the asparagus and it should be cooked but still crisp.
Put the asparagus in the ice bath and put the shrimp in the boiling water.
Remove the shrimp if fresh after 1 minute or if frozen after 2 minutes and put in the ice bath.
We’re making our dressing with 4 tbsp of mayo, 4 tbsp of plain greek yogurt and 1 tbsp of sweet light miso and a little chopped cilantro. Mix all the ingredients together.
Now you’re just going to build the salad with mixed greens, celery, tomatoes, shallots, asparagus, shrimp, bacon and then add the salad dressing. Top with chopped cilantro.
Enjoy!
Now let’s let our body know that we want to hang on to our muscles with some 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.
Easy Warm Up Duration: 1-2 minutes
You’re just waking things up and getting your body ready for exercise.
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.
Farmer’s Carries: Duration 1-2 minutes - take a break as needed
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 not everyone is ready for them.
Proud chest, shoulders back, core engaged (including your pelvic floor) and go for a walk. You’re not bracing like you’re picking up a thousand pounds but you want to send a memo to your body that you’re asking it to do some work.
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.
Surrender Duration: 30 seconds-1 minute
I love this exercise because it builds leg strength, balance and coordination. Using your hands is OK if you need assistance with balance or getting up or down.
This really came in handy with my granddaughter.
ATG Split Squat Duration: 30 seconds for each leg and increase as you get stronger
This is from the Knees Over Toes guy, Ben Patrick and its goal is stronger knees.
This helps with hip mobility, ankle mobility and it’s a great hip flexor stretch. It also stresses and strengthens the patellar tendon of your knee, but go easy.
Do not go into pain with this one.
I’m using an exercise step and a balance stick to make it a little easier.
If you’re able, you want to have your hamstring cover your calf.
2 Minute Wall Sit Duration: Start where you are and be patient with yourself.
I posted this one in response to the Washington Post article and the British Journal of Sports Medicine study about isometrics.
Two minutes can feel like an eternity, 10 seconds is a great place to start and if you’re just getting started keep your butt a little higher up the wall and it will make standing up easier when you’re finished.
You want your abs engaged, your back and butt against the wall and your legs about shoulder width apart. And don’t forget to breathe.
This will give your quads, calves, glutes and core something to thank you for.
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.
Seated Rows Duration: 8-12 reps
I love being able to use resistance bands to do this great gym exercise at home.
Braced core and proud chest. Feel your shoulder blades go forward (protraction) when your arms go forward and feel your shoulder blades retract when you pull back against the band.
Ground to Standing - No Kneeling Duration: 1 minute
Not being able to get up off the ground without help can rob us of our independence.
It’s something that we should practice over and over again.
Dig the well before you’re thirsty.
Step Up to Balance Duration: 1 minute
As we age, our quality of life, and even our life itself, can depend on our balance since falls are the leading cause of accidental death in folks over 65. So we’re going to make sure that we work on it every week.
If you have a few minutes while you’re waiting on your coffee to brew, spend a few minutes doing this drill or one of the other balance drills we’ve covered.
With this exercise we’re combining balance, coordination and light conditioning.
Focus on the feeling of stability as you raise your leg at the top.
I rushed a couple of mine. Take your time with yours.
This week’s exercises should give you plenty of options, you can do them as a circuit, omitting any that you don’t feel ready for, or do them individually as snacks spread throughout the day and week. The goal is to push ourselves enough for it to feel a little challenging without it reaching the point where our form or stability start eroding. We want to let our bodies know that our muscles are being put to good use. That’s essentially what anabolic signaling is. We’re telling our bodies that our muscles are important and that we need to keep them strong.
Have a wonderful week, do something challenging, play with your food and I’ll see you next week!
Jim
This is so helpful Jim. I’m entering that part of life where I need to be aware of this and work on my strength. Having shrimps in the freezer is a helpful tip too. So much content here. Thank you😊🙏