imagesWQ8BFCHKHere’s the thing. When it comes to feeling strong, being limber, and having good body balance,  it all comes down to personal lifestyle activities.  Some people need loads of quadriceps and hamstring strength because they may cycle or others may play golf and need great hip, lower back and core strength. And yet others may not play sports, and simply desire the energy, limberness, and capacity to do whatever is called for in life at any given moment. The bottom line is that strength, limberness and balance all play a crucial role in aging “less fast” than the typical person currently ages.
If you are in this latter group  of non sports people then you are in good company. Many people do not play sports yet keep physically fit by doing many smart exercises/practices.
Below are three smart exercises to add to your fitness program:
Leg Strength – Chair Squat.
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– Keep back straight
– Keep knees over ankles and not over toes.
– Keep chest high.
– If you have back issues, only go to  a three quarter squat and always stretch back prior to implementing.
BodySmart Fit Tip: Thinking these are wimpy girl exercises using that chair? Think again! Vary your pace, number of squats and  or sets, to get the desired feel.
A good place to start for beginners: 2 sets of 10 reps with impeccable form. Advance from there.
Fun Notes: Take out your skinny jeans. Men take note too: this is not a woman only exercise! All upper body muscle and skinny legs is no good!
Hamstring Stretch – Back of the Upper Leg
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– keep back flat as you lean forward receiving a stretch.
– flex foot towards you to receive a calf stretch as well.
– hold for 30 seconds and repeat two more times.
BodySmart Fit Tip: your range of motion increases as you hold the pose – lean further forward to increase the ROM, but never going to the point of pain. Tight hamstrings often result in a tight lower back. A tight lower back makes movement painful. And painful movement makes us less apt to move, creating the cycle of aging quicker than need be!
Fun Notes: I woke up decrepid last week- tight hamstrings and tight back. It was embarrassing training clients. Here’s the thing: we get stiff from usually one of two things. Either under exercise or over exercise. In my sad defense, I was over exercised and woke up so super tight that picking up the dog that morning set my back on fire. That’s my story and I am sticking with it!
One leg Balance
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– you remember this pose from previous newsletters.
– now increase your time to 90 second holds on each leg!
BodySmart Fit Tip: In seeking better balance we gain strength. With this pose, leg strength and core strength is enhanced.
Fun Notes: What is this chick thinking? I do not recommend doing this pose on slippery moss covered rocks.