When is the last time you did a full body and brain check-up to determine your resilience and resistance testing status? Now might be a great time to set up some resilience testing and begin some resilience and resistance training that will benefit you for the rest of your life. Maybe today is the absolute best day ever to begin taking care of your body as well as you do your vehicle. Remember we regularly replace vehicles but your body and brain must operate efficiently for the rest of your life.
Most men and women wake up one day to find their body has begun to sag, shift, soften, and struggle more than they realized and is beginning to impact their quality of life. An accident, fall, or injury can be a serious risk at any age and become even more concerning as we age. Today our blog will focus on simple steps you can take at any age to boost your resilience and resistance training.
Men and women may have different body types, muscle mass, and strength standards but the requirements to maintain their overall fitness, stability, and stamina to meet all the daily requirements necessary for an active, challenging, and healthy life are similar. Chronic pain, mobility issues, and posture problems can indicate big troubles for many men and women. If not resolved, they may become bigger problems and become more debilitating over time. Crazy coronavirus conditions continue to impact more people, and many allow their emotional, mental, and physical health to slide downhill. Research has discovered that several days of inactivity and lower mobility can negatively impact your fitness, health, and vitality. We are meant to be active, fit, flexible, and moving every day to keep our beautiful bodies and brains operating optimally for peak performance.
With the right research, references, resources, and role models it is easy to begin taking small steps to stop atrophy and sarcopenia (age-related muscle loss). Implementing a well-designed action plan with a wide variety of activities can create rapid results for better resilience and resistance rebound. We all have a choice about how we feel, look and move each day that either feeds and fuels our problems or feeds and fuels our solutions, based on our belief systems, behaviors, and habits. This blog offers simple steps to feed and fuel your body and brain for peak performance.
Resilience and Resistance Testing
Biological age and chronological age are essential to measure and monitor. Many people allow their biological age to accelerate faster than their chronological age leading to earlier death and lower quality of life. Resilience and resistance testing can help you quantify your biological age so you can make improvements.
Here are some areas to test to determine your biological age compared to your chronological age:
- Agility is a key factor that determines your ability to navigate challenges, life, and obstacles. Are you light on your feet and able to navigate obstacles easily?
- Alignment of your back, head, hips, legs, neck, and spine is essential to optimize peak performance. Consider consulting with a chiropractor, Egoscue therapist, or physical therapist.
- Balance is vital to our health, safety, and well-being. How long and well can you balance on each foot? Can you lunge and squat and maintain your balance?
- Blood pressure monitoring is essential because it offers vital statistics that should be measured and monitored regularly. High blood pressure can cause and contribute to many health problems. Measuring blood pressure is a vital part of resilience and resistance testing.
- Coordination of all our facilities and functions is vital to our quality of life. What variety of coordination skills and tests are you using to help your body and brain?
- Dexterity is the ability to condition and control your brain, eye, feet, and hand coordination for optimal outcomes and peak performance.
- Energy and endurance keep our body and brain functioning and operating to manifest our daily outcomes. Do you have the energy and endurance to stay active for at least eight hours a day? Are you using the fight fuels to feed your body and brain? When your energy and endurance drop it starts a chain reaction.
- Flexibility for the body and brain are important attributes. Can you easily bend over to tie your shoes or pick up your keys if you dropped them? Do your back, head, and neck still have a good range of motion without pain or stiffness? Flexibility also applies to our choices, decisions, and discussions regarding a variety of topics.
- Good hearing and listening are important. When was the last time you had your hearing tested? Do you comprehend, hear, and listen to the beautiful birds, music, sounds, and voices around you? While the world is full of noise and sounds, sometimes silence is golden.
- Memory and recall are good indicators of whether your body and brain are functioning well at an optimal level. How well do you remember the things you hear, read, and say? Do you focus on improving your memory and recall?
- Sight, sleep, and strength are good indicators of your resilience and resistance levels. When is the last time you had your eyes checked? Have you had your sleep monitored for quality? What are you doing to determine and test your bone density and muscle strength?
- Sugar consumption, insulin resistance, and optimal levels are vital to health and well-being. Fasting blood sugar monitoring helps you track your resilience and resistance testing progress.
- Men and women must be smart when it comes to resilience and resistance testing so they can implement well-designed resilience and resistance training programs.
Resilience and Resistance Training
When you do your homework and find the right network of health experts and role models you will discover simple steps for resilience and resistance training to improve all your biological age markers. We want our body and brain to be healthy and naturally restore any weak areas.
All the areas listed above can be enhanced and improved with resilience and resistance training listed below:
- Warm up each day for 1o minutes with gentle movement, yoga, and walking to prepare for the demands of the day. Warm-up again before doing the resilience and resistance training techniques.
- Balance barefoot on each foot and record your time. The raised foot can be held up or it can be rested on your leg. Try both techniques.
- Bounce a jacks ball or tennis ball against a wall and catch it. Bounce and catch a tennis ball as you walk on a sidewalk. These are great for eye-hand coordination.
- Carry or hold a hand weight in each hand until you are too tired to carry them safely. Women may want to hold a 1 or 2-pound weight and men hold a 2 or 3-pound weight for 10 minutes as a starting point. Record the time and weight you can comfortably and safely carry or hold. Increase the weight over time. Journaling tracks your progress and can be rewarding. If you are stronger it is OK to start with more weight but be sure to avoid risking an injury. Grip and hand strength are important
- Do a plank or mountain pose and record your time. Be sure to be careful and use the correct form and posture to protect your back and spine.
- Lift a small suitcase up and then overhead and place it on a shelf at eye level. Simulate putting a suitcase in an overhead rack on a plane. Start with 5 pounds and increase the weight over time. Be careful to lift with your legs and protect your back, neck, and spine by using a straight and strong position. Find a physical therapist if you have shoulder issues. Stop before you find yourself straining and struggling to lift it onto the shelf. If you can do this with 10 to 20% of your body weight you are doing great.
- Lie on the floor or ground and prepare to do leg lifts. Place your arms along your body and place your hands under your thighs. Be sure your back is in a strong and supported position as you slowly lift your legs together until they are straight up, and then slowly lower them to the ground and repeat. Count the repetitions and record.
- You can also do left-to-right movements that look like windshield wiper motions.
- Lunges and squats are beneficial for resilience and resistance training to improve your leg strength and support. Side steps are also super beneficial for agility and balance.
- Resilience and resistance training can also encompass cold and heat therapy. Your ability to adapt and adjust to cold and heat are other key indicators of how you are aging.
- Sit in a sturdy chair with no arms and a straight back and go from sitting to standing to sitting without using your hands to push off. Record the number of times you can do this while maintaining caution and control.
- Sit on the ground and stand up without using your hands to pull or push yourself up if you can. There are many different ways to do this. The key is to use as few contact points with your arms or hands on the ground as possible. This is an advanced move and can be difficult for many people so do it with caution and maybe a spotter.
Walk half or one mile at a normal pace and record your time. Then walk half or one mile at a brisk pace and record your time. Notice how you breathe and feel. Nasal breathing is beneficial. Add weight to each hand and record your time and weight. Grip and hand strength are important. Notice your breathing and how you feel.
- Walking stairs is very beneficial. Walk up and down one level of stairs at a slow pace. Continue walking up and down and count the number of levels of stairs you can comfortably complete in 1 minute. If you use the handrail notice how much pressure and resistance you are exerting to hold on. Can you walk safely without it?
- Walking backward is a great resilience and resistance training routine. Be sure to be careful and walk in a level and safe area. Start with ten steps and increase over time until you can do it for a least a minute or two. Are you able to turn your head and spine to see over your shoulder? If not a buddy walker might be a good idea until you can.
- Wall sitting (air chair) is another great resilience and resistance training technique that can strengthen the quadricep (thigh) muscles.
Congratulations you are well on your way to enhancing your resilience and resistance training for health, longevity, and vitality.
Passion for People & Planet
The passion and purpose of Morningstar NEWS are to condense hundreds of hours of reading and research down to two minutes of education, information, and inspiration. This blog is dedicated to educating men and women about the benefits of resilience testing and resistance training to enhance their quality and quantity of life.
“Resilience testing is like the dashboard and diagnostics testing for your high-performance vehicle (body) to pass inspection and renew your registration. Resilience and resistance training is like driving and maintaining your high-performance vehicle to last 100 years and travel 5 million miles because that is how our body is designed to perform. Without the right care, fuel, maintenance, and operating system standards your vehicle will likely break down and leave you stranded. Your body and brain need a little tender loving care (TLC) each day to maintain your resilience and resistance and deal with the challenges and speed bumps that come your way.” —Michael Morningstar
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