To be safe we need our yellow circle INSIDE the blue circle at ALL times.
We can increase the blue circle with training.
With this I mean all training not just weight lifting, this can mean more walking, yoga, pilates, taking the stairs, eating and sleeping better.
Trained individuals have a large BLUE circle, they have strengthened their bodies through the practice of balanced loading,
mobility work and lots of movement (left hand circles)
Untrained individuals have a small BLUE circle, they are more at risk from the same amount of stress as a trained individual (right hand circles)
Of course different stresses and positions can injure anyone, however having physical preparedness for what life throws at you can mean the difference from a slight twinge that is annoying....to a week in bed on painkillers.
Personally, I have a weak lower back in one place.
Ten years ago I got my self
signed off work for two weeks when shifting a huge TV in a move and twisting my back.
Now I still tweak the same place from time to time yet I'm back in action after a bit of stretching...the difference:
- 12 years of lifting weights, stretching and trying my best to be healthy has strengthened my muscles, especially the ones around my spine
- I have stronger bones, these increase in density when loads are applied (it is why osteoporosis sufferers are told to do light weight training!)
- I am more skilled with form
- I know my limits
- I take warm ups and recovery time REALLY seriously
- I have a better recovery rate, muscles that are used are
full of vital nutrients and hormones
- My joints are more mobile so if I did fall it would take more to twist them
- One often overlooked response to more movement and training is also prevalent...we get less accident prone the more practiced we are with more movement!
When I dumped the TV a few years back I also noticed how much lighter it felt,
even flinging it into the pile of old TVs at the dump didn't cause any issues.
My oldest client is 87.
From our first consultation her goal was to be able to sit down and get up from the ground 10 x a day.
She had had a minor fall a year before and the most upsetting thing to her was that she had to be helped to
her feet by passers by.
She wanted her dignity back
We had to move really slowly and progress gradually. Just getting her to a kneeling position took a few sessions and her Doctor was well involved in the process.
We got there, and by just learning an exercise called the
'get up' she has more confidence, gets out more as uneven pavements now don't pose such a risk and is moving her joints OUTSIDE of the movement she does on a day to day basis.
Protecting ourselves is important of course, however are we too protected by convenience?
What have you done to increase your BLUE circle today and get more robust?
J
