12 Movements to Stay Healthy and Functional
The other day I was asked if I could only do 10 movements to stay healthy and functional when I was 40 and over what would they be. So here is a list of 12. Thank you for the question Luke. :)
- Clean & Jerk
This movement has it all. Pull from the floor, full squat, and full overhead.
- Run
The least contrived movement we can do in the gym. Move your body from point A to point B.
- Lunge
Having balance and strength to get off the floor is essential for long term health.
- Squat
Leg strength is an indicator o longevity and independence. You have to squat everyday to use the bathroom, get in/out of the bed, sit up/down in a chair.
- Burpee
Fall down get yourself back up, repeat.
- Farmer Carry
Build upper body strength and carry all the groceries in one trip.
- Chin Up
Pulling upper body strength. Fall in the shower after leg day? You need to be able to pull yourself up.
- Dip
Pushing upper body strength.
- Box Jump
Build explosive power while helping build bone density
- Deadlift
Pick things off the ground dog food, pencils, babies, 200 pound barbells.
- Snatch
Pulling, squatting, overhead. Full body work and range of motion.
- Turkish Get Up
Get up and get down with a load.
All of these movement help build strength, endurance, full range of motion, and functionality.
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