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You’ll get to a point in your life where youth is no longer on your side, holding you together. Usually this occurs around 55-60 years old. You’ve either been fit and healthy up to that point, and you continue to feel great… not needing to slow down at all.
Or you’ve been sedentary more than you’d like to admit, you haven’t prioritized good nutrition or exercise, and now your body is going downhill fast. You wake up one day and look in the mirror and wonder, “what happened?”
It can be so discouraging. You might think “it took me 50 years of poor habits to get to this place, I don’t have the motivation and don’t have the energy to work another 50 years to get myself out”. It’s too late, this is just how it is, most of the people in my life are like me, anyway
But you really do want to feel better. You want that energy back… you want the pain to go away… you don’t want to give up.
Well, you CAN’T give up because your family needs you and wants you around for as long as possible!
This summer, we went camping with my in-laws and sitting around the campfire, my husband carefully brought up the topic of health with his dad. His dad is 60 and was always a really hard working guy, but has never had great healthy habits. He’s now retired, and is realizing that his cholesterol and blood pressure aren’t great, and he’s on the verge of being pre-diabetic.
We’re all concerned because we’d love to have him with us, healthy and vibrant, for 35 more years!
But you could see the resistance of just feeling like it would require some big changes. And like most people, he doesn’t feel like he has the bandwidth, let alone the motivation, to implement some big changes.
What he needed was some really simple habits that he could easily do every day that will help them feel young and pain-free. So I was able to share some of these habits that I’m about to teach you, and he and my mother-in-law committed to doing these together everyday because they were so easy.
1) Walk for 5-10 minutes after a meal
WHY does this help?
Regulates your blood sugar and your insulin levels will remain more stable, rather than having a huge spike and then drop
Also helps to lower blood pressure - doing a few 5-10 minute walks per day is extremely effective for improving hypertension, and mealtimes are a great trigger for that
Improves digestion - helps your food move through your digestive system better, improving bloating and excessive gas
If you’re a very sedentary person, all these little walks can really add up to help with weight loss, you’re moving more throughout the day
Great for stress relief
HOW to do it?
Start with one meal per day (lunch or dinner), gradually building to each meal
Just walk to the mailbox or around your block
Have a partner
2) Do a posture-correcting stretch at least once per day
WHY does this help?
Most people sit A LOT
When you’re not actively working on your posture and doing stretches to improve it, you will fold apart
Poor posture in your pelvis, spine, and shoulders can lead to arthritis and joint problems
A large amount of pain and achiness is simply due to poor alignment
HOW to do it?
Hip flexor stretch - either kneeling or standing
Chest opening stretch - in a doorway
Thoracic spine stretch - extension stretch with your hands on a counter
3) Add a core exercise into your daily routine
WHY does this help?
Weak core muscles leads to the poor posture through your hips and spine like I just talked about
A lot of osteoarthritis and osteoporosis in the spine can be mitigated with strong core muscles
I recently had a client send me her MRI report of your lumbar spine, and she had a lot of osteoarthritis in it and some nerve compression with bulged discs - and the report looked like her bones had been trying to hold her body stable for years on their own. I could tell that stronger core muscles would almost completely alleviate the pressure off of these areas.
For women, a weak pelvic floor can be a huge frustration, and good core training will strengthen your pelvic floor muscles
HOW to do it?
You don’t need much
Start with pelvic tilts + exhale
Add the kegel motion of engaging your pelvic floor
Do my 5-Day Core Tune Up course if you haven’t yet. www.5daycore.com
All three of these are movement-based habits, and extremely easy to start implementing.
Promise me that you’ll, consistently do these for a month and I can guarantee that you’ll experience a dramatic difference in your energy levels and overall pain.
But if you don’t do these things, and keep putting it off, your body WILL continue to decline. And I know you don’t want that.
About a week ago, I heard from my mother-in-law and she happily reported that the two of them had been faithfully going for short walks around their yard after lunch and dinner. And were surprised at how great that simple habit made them feel and how much they had come to really enjoy it.
It’s easy, but it does make a big difference.
If you underestimate these little things, you’ll end up doing nothing - waiting until you have time and energy to do the big things. And you just won’t.
Now this is only Part One. I have three more super simple NUTRTITION-BASED habits that you can do every day that make a big difference for your health. You have to come back next week to make sure you get the full picture.
The Jumpstart 30 Program for Beginners - Build your strength; Improve your balance and mobility; Get your life back
FREE 5-Day Jumpstart Tips Guide - Get started with simple healthy habits in just 5 days
FREE 5-Day Core Tune Up - Build your functional core strength with this easy, follow-along program
The Back & Hip Fix program - 30-day program to eliminate back and hip pain for good!
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