Two movements every person should do in their gym routine
Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Lindfield and Balmain, today explore the importance of strengthening movements which carry over to everyday life.
Out of all movements in the gym, if I could only do 2 for the rest of my life, it would be a squat and a deadlift (floor to waist lift). This is formed on the basis that these two movements are used every day during our lives from when we wake up to when we sleep. If we cannot complete either of these movements, our independence is immediately stripped away from us and we place reliance on other people to complete basic activities of daily living.
In terms of a squat, from the moment we wake up, we have to squat out of bed, and most likely we go to the toilet, which again requires us to squat. The list can go on for the amount of times we are required to perform some kind of squat. This emphasises the importance of being able to squat.
Now not everybody is able to do squats, possibly due to their athletic ability at the current moment. However, exercises such as sit to stand are a great starting point.
It is great to just start with a knee to waist life, to build confidence in loading the spine and learning the correct movement patterns of maintaining a neutral spine and the hip hinge mechanic.
Another movement that is crucial to maintaining independence, is the ability to pick something up off the floor – light or heavy. Regardless of flexibility, strength and current pathologies, some sort of spinal loading is crucial for strength and quality of life. Not everyone has to do a barbell deadlift from the floor, ability can limit this. It is great to just start with a knee to waist life, to build confidence in loading the spine and learning the correct movement patterns of maintaining a neutral spine and the hip hinge mechanic.
Exercises to try and incorporate:
- Sit to stands
- Squat to chair
- Free squat
- Weighted squat
- Knee to waist lift
- Below shin to waist lift
- Mid-shin (floor) to waist lift
If you struggle with getting out of a chair or picking things up off the ground, our Exercise Physiologists are experts in prescribing exercise to improve your quality of life.
Contact Longevity Personal Training and Exercise Physiology Edgecliff, Lindfield, Marrickville, Randwick, Drummoyne, Balmain, Bella Vista on 1300 964 002 to enquire today if you struggle with getting out of a chair or picking things up off the ground.
Written by Guy Beynon
