Full Transcript Introduction 0:01 Hi, this is Margie. 0:01 Hi, this is Margie. Lately I've been 0:02 Lately I've been 0:02 Lately I've been getting a lot of 0:03 getting a lot of 0:03 getting a lot of questions about how to 0:04 questions about how to 0:04 questions about how to do strength 0:05 do strength 0:05 do strength training at home. 0:06 training at home. 0:06 training at home. What equipment do I 0:07 What equipment do I 0:07 What equipment do I need and what 0:08 need and what 0:08 need and what exercises should I start with? I have a 0:11 exercises should I start with? I have a 0:11 exercises should I start with? I have a great interview with 0:12 great interview with 0:12 great interview with Joan Pagano that 0:13 Joan Pagano that 0:13 Joan Pagano that she did during 0:14 she did during 0:14 she did during my summit on this 0:15 my summit on this 0:15 my summit on this topic where she 0:16 topic where she 0:16 topic where she talks about the 0:17 talks about the 0:17 talks about the equipment. She's 0:19 equipment. She's 0:19 equipment. She's reviewing exercises, and I 0:20 reviewing exercises, and I 0:20 reviewing exercises, and I thought it would be 0:21 thought it would be 0:21 thought it would be great to share 0:22 great to share 0:22 great to share this with my 0:24 this with my 0:24 this with my podcast listeners. So 0:25 podcast listeners. So 0:25 podcast listeners. So stay with us. 0:26 stay with us. 0:32 Today we will 0:32 Today we will discuss strength 0:33 discuss strength 0:33 discuss strength training, also 0:34 training, also 0:34 training, also known as 0:35 known as 0:35 known as weight training, how to 0:36 weight training, how to 0:36 weight training, how to set up a home 0:38 set up a home 0:38 set up a home gym, what 0:38 gym, what 0:38 gym, what equipment you need, 0:40 equipment you need, 0:40 equipment you need, how to organize it 0:41 how to organize it 0:41 how to organize it at home, and why it is so 0:42 at home, and why it is so 0:42 at home, and why it is so important for your 0:43 important for your 0:43 important for your bones. Our speaker 0:46 bones. Our speaker 0:46 bones. Our speaker today will also 0:47 today will also 0:47 today will also demonstrate some 0:48 demonstrate some 0:48 demonstrate some great exercises that you 0:49 great exercises that you 0:50 great exercises that you can add to 0:50 can add to 0:50 can add to your life. So, 0:52 your life. So, 0:52 your life. So, our guest today is 0:53 our guest today is Joan Pagano. Joan is a 0:54 Joan Pagano. Joan is a certified 0:55 certified 0:55 certified exercise physiologist, 0:56 exercise physiologist, 0:56 exercise physiologist, bestselling author, 0:58 bestselling author, 0:58 bestselling author, and fitness expert 0:58 and fitness expert 1:00 specializing in 1:00 specializing in women's health and 1:01 women's health and 1:01 women's health and active longevity 1:03 active longevity . She has written seven 1:04 . She has written seven 1:04 . She has written seven books about the benefits of 1:05 books about the benefits of 1:05 books about the benefits of strength training in 1:06 strength training in 1:06 strength training in different decades of 1:07 different decades of 1:07 different decades of life. Joan 1:08 life. Joan 1:08 life. Joan has developed and 1:09 has developed and 1:09 has developed and implemented 1:09 implemented 1:11 fitness training guidelines for the 1:11 fitness training guidelines for the prevention and 1:12 prevention and 1:12 prevention and treatment of 1:13 treatment of 1:13 treatment of osteoporosis for 1:14 osteoporosis for 1:14 osteoporosis for national 1:15 national 1:17 exercise professional organizations. 1:19 An interesting fact about 1:19 An interesting fact about Joan: she had the 1:20 Joan: she had the 1:20 Joan: she had the opportunity to train 1:21 opportunity to train 1:21 opportunity to train the women of the 1:22 the women of the 1:22 the women of the Kennedy family—Jackie and 1:23 Kennedy family—Jackie and 1:23 Kennedy family—Jackie and Carolyn. Joan 1:26 Carolyn. Joan 1:26 Carolyn. Joan is also a good 1:27 is also a good 1:27 is also a good friend of mine and has helped 1:28 friend of mine and has helped 1:28 friend of mine and has helped many people 1:29 many people 1:29 many people safely improve 1:30 safely improve 1:30 safely improve their lives through 1:31 their lives through 1:31 their lives through exercise. Congratulations, 1:33 exercise. Congratulations, 1:33 exercise. Congratulations, Joan. 1:33 Joan. 1:34 Joan. Thank you, Margie. I am 1:35 Thank you, Margie. I am 1:35 Thank you, Margie. I am extremely pleased 1:37 extremely pleased 1:37 extremely pleased to be here with you and 1:38 to be here with you and 1:38 to be here with you and our audience 1:39 our audience 1:39 our audience today. Oh, this is such an 1:41 today. Oh, this is such an 1:41 today. Oh, this is such an important topic, and it 1:42 important topic, and it 1:43 important topic, and it inspires me a lot, 1:44 inspires me a lot, 1:44 inspires me a lot, because it is one of the topics of 1:45 because it is one of the topics of 1:45 because it is one of the topics of our summit. You know 1:47 our summit. You know , a lot of people think, "Well 1:48 , a lot of people think, "Well , I'll just 1:49 , I'll just 1:49 , I'll just walk, and that's 1:50 walk, and that's 1:50 walk, and that's enough," and don't 1:51 enough," and don't 1:51 enough," and don't realize the benefits of 1:52 realize the benefits of 1:52 realize the benefits of strength training. And 1:54 strength training. And 1:54 strength training. And when they start, 1:55 when they start, 1:55 when they start, life changes, 1:56 life changes, 1:56 life changes, people become more 1:57 people become more 1:57 people become more confident. I know 1:59 confident. I know 1:59 confident. I know you see this 1:59 you see this 1:59 you see this all the time and you're a big 2:01 all the time and you're a big 2:01 all the time and you're a big fan of it, 2:02 fan of it, 2:02 fan of it, so why don't I 2:03 so why don't I 2:03 so why don't I tell you why
Resistance training and how it helps the bones 2:04 tell you why 2:04 tell you why ? Maybe 2:05 ? Maybe 2:05 ? Maybe you can tell us a little bit 2:06 you can tell us a little bit 2:06 you can tell us a little bit about what strength 2:07 about what strength 2:07 about what strength training is and why 2:08 training is and why 2:08 training is and why it's so important for 2:09 it's so important for 2:09 it's so important for our bone health 2:10 our bone health . 2:10 . 2:12 So, strength 2:12 So, strength training, or 2:13 training, or 2:13 training, or resistance training, 2:14 resistance training, 2:14 resistance training, as you mentioned, is a 2:15 as you mentioned, is a 2:15 as you mentioned, is a method of applying 2:16 method of applying 2:16 method of applying resistance or 2:17 resistance or 2:17 resistance or load to muscles 2:18 load to muscles to make them 2:19 to make them 2:19 to make them stronger. When a muscle 2:22 stronger. When a muscle 2:22 stronger. When a muscle contracts, it 2:23 contracts, it 2:23 contracts, it pulls on the bone, 2:24 pulls on the bone, 2:24 pulls on the bone, creating what we 2:25 creating what we 2:25 creating what we call 2:26 call 2:26 call parallel 2:27 parallel 2:27 parallel hypertrophy of muscle and 2:28 hypertrophy of muscle and 2:28 hypertrophy of muscle and bone. So when you 2:31 bone. So when you 2:31 bone. So when you do strength training 2:32 do strength training 2:32 do strength training for your muscles, you are also 2:33 for your muscles, you are also 2:33 for your muscles, you are also training your bones. 2:34 training your bones. 2:37 Resistance training 2:37 Resistance training can 2:38 can 2:38 can use 2:38 use 2:39 use a variety of methods, 2:39 a variety of methods, 2:39 a variety of methods, including your 2:40 including your 2:40 including your own body weight. This 2:44 own body weight. This 2:45 own body weight. This could be 2:45 could be 2:45 could be using 2:46 using 2:46 using exercise machines in the gym, 2:47 exercise machines in the gym, 2:47 exercise machines in the gym, or the tools 2:48 or the tools 2:48 or the tools we'll talk about today 2:50 we'll talk about today 2:50 we'll talk about today : free 2:51 : free 2:51 : free weights, resistance bands, 2:52 weights, resistance bands, 2:52 weights, resistance bands, bands, and weighted 2:53 bands, and weighted 2:53 bands, and weighted balls. This is just 2:57 balls. This is just 2:57 balls. This is just wonderful. You can 2:58 wonderful. You can 2:58 wonderful. You can create a home 2:59 create a home 2:59 create a home gym with 3:00 gym with 3:00 gym with minimal 3:01 minimal 3:01 minimal financial 3:01 financial 3:01 financial outlay, it's quite 3:03 outlay, it's quite 3:03 outlay, it's quite affordable. This is 3:05 affordable. This is 3:05 affordable. This is effective and efficient. 3:07 effective and efficient. 3:11 So we'll look at 3:11 So we'll look at exercises that can be 3:12 exercises that can be 3:12 exercises that can be performed 3:12 performed 3:13 performed using a very 3:13 using a very 3:13 using a very simple arsenal of 3:14 simple arsenal of 3:14 simple arsenal of tools. 3:15 tools. 3:18 I really 3:19 I really like it. Let's 3:20 like it. Let's 3:20 like it. Let's look at a few 3:21 look at a few 3:21 look at a few concepts. How often 3:22 concepts. How often 3:22 concepts. How often should people 3:23 should people 3:23 should people do strength 3:24 do strength 3:24 do strength training? 3:25 training? 3:27 Strength training 3:27 Strength training should be done in a way that 3:29 should be done in a way that 3:29 should be done in a way that does not load the 3:30 does not load the 3:30 does not load the same 3:31 same 3:31 same muscle group two days 3:32 muscle group two days 3:32 muscle group two days in a row. If you 3:34 in a row. If you 3:34 in a row. If you train different 3:35 train different 3:35 train different muscle groups, for example, 3:36 muscle groups, for example, 3:36 muscle groups, for example, upper body one day, 3:38 upper body one day, 3:38 upper body one day, lower body the next, and then 3:39 lower body the next, and then 3:39 lower body the next, and then core muscles, then you can 3:40 core muscles, then you can 3:40 core muscles, then you can work out every day. But 3:44 work out every day. But 3:44 work out every day. But if you do a 3:45 if you do a 3:45 if you do a full- 3:46 full- 3:46 full- body workout, using all 3:47 body workout, using all 3:47 body workout, using all its parts, then you 3:49 its parts, then you 3:49 its parts, then you need a 3:50 need a 3:50 need a day of rest between classes, because 3:51 day of rest between classes, because 3:51 day of rest between classes, because the muscles and bones 3:52 the muscles and bones 3:52 the muscles and bones need time to 3:53 need time to 3:53 need time to recover before 3:54 recover before 3:54 recover before they are 3:55 they are 3:55 they are loaded again. 3:56 loaded again. 3:59 And what do you usually 3:59 And what do you usually recommend to the people you 4:00 recommend to the people you 4:00 recommend to the people you work with? 4:01 work with? 4:01 work with? At least twice a 4:02 At least twice a 4:02 At least twice a week, or what is your 4:04 week, or what is your 4:04 week, or what is your recommendation? 4:04 recommendation? 4:04 recommendation? At least twice a 4:05 At least twice a 4:05 At least twice a week. If you are 4:07 week. If you are 4:07 week. If you are just starting out, 4:08 just starting out, 4:08 just starting out, I have a client who has a 4:09 I have a client who has a 4:09 I have a client who has a really hard time finding time 4:10 really hard time finding time 4:10 really hard time finding time to exercise in her 4:12 to exercise in her 4:12 to exercise in her schedule. She said, 4:13 schedule. She said, "I'll do 4:14 "I'll do 4:14 "I'll do cardio twice a 4:15 cardio twice a 4:15 cardio twice a week and strength training 4:16 week and strength training once." To which I 4:17 once." To which I 4:17 once." To which I reply: that is 4:18 reply: that is 4:18 reply: that is not enough. You 4:20 not enough. You 4:20 not enough. You really need to 4:21 really need to 4:21 really need to do strength 4:22 do strength 4:22 do strength training twice a 4:23 training twice a 4:23 training twice a week, at least 4:24 week, at least 4:24 week, at least twice. And this is also 4:25 twice. And this is also 4:25 twice. And this is also confirmed by 4:26 confirmed by 4:26 confirmed by research. So this is 4:27 research. So this is 4:27 research. So this is extremely important. 4:28 extremely important. 4:28 extremely important. Before we 4:29 Before we 4:29 Before we continue, I want 4:30 continue, I want 4:30 continue, I want to inspire everyone, because this is a 4:31 to inspire everyone, because this is a 4:31 to inspire everyone, because this is a really powerful thing. Can 4:32 really powerful thing. Can 4:33 really powerful thing. Can you briefly 4:34 you briefly 4:34 you briefly talk about your 4:35 talk about your 4:35 talk about your many years of experience 4:36 many years of experience 4:36 many years of experience working with women of 4:37 working with women of 4:37 working with women of all ages? You 4:39 all ages? You 4:39 all ages? You work with people 4:41 work with people 4:41 work with people even over 90 4:42 even over 90 4:42 even over 90 years old, tell us what 4:43 years old, tell us what 4:43 years old, tell us what happens to 4:44 happens to 4:44 happens to people who 4:45 people who 4:45 people who engage in these 4:46 engage in these 4:46 engage in these strength programs. 4:47 strength programs. 4:51 Well, my clients have been with 4:51 Well, my clients have been with me for 30+ 4:52 me for 30+ 4:52 me for 30+ years, we avoid 4:54 years, we avoid 4:54 years, we avoid injuries and 4:54 injuries and 4:54 injuries and go through the 4:56 go through the 4:56 go through the aging process together, 4:56 aging process together, 4:56 aging process together, perfecting our 4:57 perfecting our 4:57 perfecting our workouts over the years. 4:59 workouts over the years. 5:03 So this is something you can 5:03 So this is something you can do your whole life and 5:04 do your whole life and 5:05 do your whole life and benefit from 5:06 benefit from 5:06 benefit from . Of course, as you 5:08 . Of course, as you 5:08 . Of course, as you age, the 5:09 age, the 5:09 age, the health benefits become even more 5:10 health benefits become even more 5:10 health benefits become even more important. At first, 5:12 important. At first, 5:12 important. At first, we're more concerned with how 5:13 we're more concerned with how 5:13 we're more concerned with how we look in 5:14 we look in 5:14 we look in jeans. And as we age, we 5:16 jeans. And as we age, we 5:16 jeans. And as we age, we start 5:17 start 5:17 start to care more about 5:18 to care more about 5:18 to care more about bone density, 5:19 bone density, 5:19 bone density, posture, and balance. 5:20 posture, and balance. 5:20 posture, and balance. And these are problems that we 5:22 And these are problems that we 5:22 And these are problems that we can definitely 5:22 can definitely 5:22 can definitely improve with 5:23 improve with 5:23 improve with exercise. And it's just 5:25 exercise. And it's just 5:25 exercise. And it's just so 5:26 so 5:26 so fascinating. And I love 5:29 fascinating. And I love 5:29 fascinating. And I love watching the 5:30 watching the 5:30 watching the slackers, you know, 5:31 slackers, you know, 5:31 slackers, you know, the people I've seen 5:33 the people I've seen 5:33 the people I've seen because they were told to 5:33 because they were told to 5:33 because they were told to exercise because they were 5:35 exercise because they were 5:35 exercise because they were diagnosed with osteoporosis, and 5:36 diagnosed with osteoporosis, and 5:36 diagnosed with osteoporosis, and then it really 5:37 then it really 5:37 then it really completely changed 5:38 completely changed 5:38 completely changed their lives and, like I 5:39 their lives and, like I 5:39 their lives and, like I said, empowered them 5:41 said, empowered them 5:41 said, empowered them . You know, strength 5:44 . You know, strength 5:44 . You know, strength training gives you 5:45 training gives you 5:45 training gives you strength. And so, as I 5:46 strength. And so, as I 5:46 strength. And so, as I always say, there is always a 5:47 always say, there is always a 5:47 always say, there is always a ray of hope. So it was 5:49 ray of hope. So it was 5:49 ray of hope. So it was this diagnosis that 5:50 this diagnosis that 5:50 this diagnosis that pushed them towards 5:51 pushed them towards 5:51 pushed them towards great programs that 5:52 great programs that 5:52 great programs that really changed their 5:53 really changed their 5:53 really changed their lives. And you know, at the 5:54 lives. And you know, at the 5:54 lives. And you know, at the age of, as you said, 80 5:55 age of, as you said, 80 5:55 age of, as you said, 80 or 90, they 5:56 or 90, they 5:56 or 90, they help me 5:58 help me 5:58 help me move chairs, 5:59 move chairs, 5:59 move chairs, do all that stuff, and so on. 6:00 do all that stuff, and so on. 6:00 do all that stuff, and so on. So this is just 6:01 So this is just 6:01 So this is just great. So you know, it's 6:03 great. So you know, it's 6:03 great. So you know, it's true. 6:03 true. 6:03 true. This is so true. I 6:05 This is so true. I 6:05 This is so true. I just wanted to 6:05 just wanted to 6:05 just wanted to share a quick 6:07 share a quick 6:07 share a quick story about my 6:08 story about my 6:08 story about my experience training 6:09 experience training 6:09 experience training Jackie Kennedy, because 6:10 Jackie Kennedy, because 6:10 Jackie Kennedy, because she knew that strength 6:11 she knew that strength 6:11 she knew that strength training builds 6:12 training builds 6:12 training builds strength. Not only her 6:14 strength. Not only her 6:14 strength. Not only her body, but also her 6:14 body, but also her 6:15 body, but also her confidence. She 6:19 confidence. She 6:19 confidence. She was a skilled 6:20 was a skilled 6:20 was a skilled rider and had always 6:21 rider and had always 6:21 rider and had always ridden fearlessly 6:22 ridden fearlessly 6:22 ridden fearlessly , but she felt she 6:23 , but she felt she 6:24 , but she felt she was becoming 6:24 was becoming 6:24 was becoming more cautious as she got older, and knew 6:26 more cautious as she got older, and knew 6:26 more cautious as she got older, and knew that there were exercises 6:27 that there were exercises 6:27 that there were exercises specifically for 6:28 specifically for 6:28 specifically for riding that would help 6:29 riding that would help 6:29 riding that would help her regain the 6:30 her regain the 6:30 her regain the confidence and strength 6:31 confidence and strength 6:31 confidence and strength needed for the 6:33 needed for the 6:33 needed for the sport. This is what she 6:40 sport. This is what she 6:40 sport. This is what she wanted to do; She 6:41 wanted to do; She 6:41 wanted to do; She wanted to learn 6:42 wanted to learn 6:42 wanted to learn exercises to do 6:42 exercises to do 6:42 exercises to do at home with 6:44 at home with 6:44 at home with minimal equipment 6:45 minimal equipment , and she was completely 6:46 , and she was completely 6:46 , and she was completely focused—so 6:47 focused—so 6:47 focused—so she was one of the 6:48 she was one of the 6:48 she was one of the best clients 6:49 best clients 6:50 best clients because she tried so hard to 6:51 because she tried so hard to 6:51 because she tried so hard to do everything right. 6:52 do everything right. 6:57 Oh, great. And how interesting that 6:57 Oh, great. And how interesting that you had the opportunity to 6:58 you had the opportunity to 6:58 you had the opportunity to work with women from the 6:59 work with women from the 6:59 work with women from the Kennedy family. So, anyway, okay 7:00 Kennedy family. So, anyway, okay 7:00 Kennedy family. So, anyway, okay , 7:02 , 7:02 , I'll give it to you, 7:03 I'll give it to you, 7:03 I'll give it to you, Joan. Just 7:04 Joan. Just 7:04 Joan. Just get started, because I'm 7:05 get started, because I'm 7:05 get started, because I'm really looking forward to 7:06 really looking forward to 7:06 really looking forward to you demonstrating 7:07 you demonstrating 7:07 you demonstrating these exercises and showing 7:09 these exercises and showing 7:09 these exercises and showing people how 7:10 people how 7:10 people how simple this equipment is that 7:11 simple this equipment is that 7:11 simple this equipment is that they can 7:12 they can 7:12 they can use in 7:13 use in 7:13 use in their own homes. 7:14 their own homes. 7:15 their own homes. Perfectly. Thank you, Margie. 7:16 Perfectly. Thank you, Margie. 7:17 Perfectly. Thank you, Margie. Strength training, 7:18 Strength training, 7:18 Strength training, or 7:19 or 7:19 or resistance training, is a method 7:20 resistance training, is a method 7:20 resistance training, is a method of creating 7:21 of creating 7:21 of creating stress on muscles 7:22 stress on muscles 7:22 stress on muscles and bones to 7:23 and bones to 7:23 and bones to make them stronger. 7:24 make them stronger. 7:25 make them stronger. And, as I mentioned 7:26 And, as I mentioned 7:26 And, as I mentioned earlier, this can 7:27 earlier, this can 7:27 earlier, this can involve all sorts of 7:28 involve all sorts of 7:28 involve all sorts of equipment. But we have 7:30 equipment. But we have 7:30 equipment. But we have all the 7:31 all the 7:31 all the equipment we need—our 7:32 equipment we need—our 7:32 equipment we need—our own body weight. 7:33 own body weight. 7:34 own body weight. Every time you 7:35 Every time you 7:35 Every time you do a squat or 7:36 do a squat or 7:36 do a squat or push-up, you 7:37 push-up, you 7:37 push-up, you are performing a 7:38 are performing a 7:38 are performing a bodyweight exercise, which is an 7:39 bodyweight exercise, which is an 7:39 bodyweight exercise, which is an element of strength 7:40 element of strength 7:40 element of strength training or 7:41 training or 7:41 training or resistance training. 7:42 resistance training. 7:43 resistance training. So, here we go. We'll 7:44 So, here we go. We'll 7:44 So, here we go. We'll get to 7:45 get to 7:45 get to work right away. I have all 7:46 work right away. I have all 7:46 work right away. I have all my tools and 7:47 my tools and 7:47 my tools and supplies. I've been doing this 7:48 supplies. I've been doing this 7:48 supplies. I've been doing this kind of work with 7:49 kind of work with 7:49 kind of work with people on 7:50 people on 7:51 people on their bedroom and 7:52 their bedroom and 7:52 their bedroom and living room floors since the beginning of 7:53 living room floors since the beginning of 7:53 living room floors since the beginning of my career in the 7:54 my career in the 7:54 my career in the late 1980s 7:55 late 1980s . Therefore, I have extensive 7:56 . Therefore, I have extensive 7:56 . Therefore, I have extensive experience in exercises that 7:57 experience in exercises that 7:57 experience in exercises that can be done 7:58 can be done 7:58 can be done at home, and this is also the 7:59 at home, and this is also the 7:59 at home, and this is also the way of training 8:00 way of training 8:01 way of training that I personally 8:02 that I personally 8:02 that I personally like. So,
At-home vs. gym-based training 8:06 like. So, 8:06 like. So, to start, I would just 8:07 to start, I would just 8:07 to start, I would just like to mention 8:08 like to mention 8:08 like to mention a few advantages of 8:09 a few advantages of 8:09 a few advantages of doing this 8:10 doing this 8:10 doing this type of workout at home 8:11 type of workout at home 8:11 type of workout at home as opposed to 8:11 as opposed to 8:11 as opposed to training in the gym on 8:13 training in the gym on 8:13 training in the gym on simulators. First, 8:17 simulators. First, 8:17 simulators. First, when you do 8:18 when you do 8:18 when you do strength exercises at home, 8:20 strength exercises at home, 8:20 strength exercises at home, you must 8:20 you must 8:20 you must use 8:21 use 8:21 use your own core muscles for 8:22 your own core muscles for 8:23 your own core muscles for stabilization. You 8:25 stabilization. You 8:25 stabilization. You don't have the external 8:26 don't have the external 8:26 don't have the external resistance structure of 8:27 resistance structure of 8:27 resistance structure of the machine to 8:28 the machine to 8:28 the machine to rely on. 8:32 rely on. Secondly, this 8:33 Secondly, this 8:33 Secondly, this training method is very 8:34 training method is very 8:34 training method is very adaptable to 8:35 adaptable to 8:35 adaptable to functional 8:36 functional 8:36 functional training, which means 8:37 training, which means 8:37 training, which means performing movements that 8:38 performing movements that 8:38 performing movements that reinforce 8:39 reinforce 8:39 reinforce movement patterns that reinforce how 8:40 movement patterns that reinforce how 8:40 movement patterns that reinforce how we live 8:42 we live 8:42 we live our day, how you 8:42 our day, how you 8:42 our day, how you do your 8:43 do your 8:43 do your daily tasks. 8:45 daily tasks. 8:48 Therefore, we adapt 8:48 Therefore, we adapt the exercises to these classes, 8:49 the exercises to these classes, 8:49 the exercises to these classes, and they become more 8:50 and they become more 8:50 and they become more functional. We 8:53 functional. We 8:53 functional. We also notice 8:54 also notice 8:54 also notice asymmetry in the body. 8:55 asymmetry in the body. 8:57 For example, one hand 8:57 For example, one hand is dominant 8:58 is dominant 8:58 is dominant compared to the other. You 9:00 compared to the other. You 9:00 compared to the other. You probably already know 9:01 probably already know 9:01 probably already know which one is in your 9:02 which one is in your 9:02 which one is in your case. What I 9:04 case. What I 9:04 case. What I didn't realize was that 9:06 didn't realize was that 9:06 didn't realize was that one of 9:07 one of 9:07 one of my legs was 9:08 my legs was 9:08 my legs was much stronger and more 9:09 much stronger and more 9:09 much stronger and more stable than the other 9:10 stable than the other 9:10 stable than the other until I started 9:11 until I started 9:11 until I started doing this type of exercise. 9:13 doing this type of exercise. 9:16 So, if you're on 9:16 So, if you're on a machine and you move 9:17 a machine and you move 9:17 a machine and you move both arms or 9:18 both arms or 9:18 both arms or both legs against a 9:19 both legs against a 9:19 both legs against a resistance lever, you 9:21 resistance lever, you 9:21 resistance lever, you don't really know 9:22 don't really know 9:22 don't really know which arm is doing the action. 9:23 which arm is doing the action. 9:26 But most likely, it's 9:26 But most likely, it's your dominant 9:27 your dominant 9:28 your dominant hand or your 9:28 hand or your 9:28 hand or your leading, stronger, more 9:30 leading, stronger, more 9:30 leading, stronger, more stable leg that's 9:31 stable leg that's 9:31 stable leg that's actually controlling the 9:32 actually controlling the 9:32 actually controlling the movement. When you 9:34 movement. When you 9:34 movement. When you start doing what 9:35 start doing what 9:35 start doing what we call 9:36 we call 9:36 we call unilateral or 9:37 unilateral or 9:37 unilateral or one-sided 9:38 one-sided 9:38 one-sided exercises, you immediately 9:39 exercises, you immediately 9:39 exercises, you immediately see the 9:40 see the 9:40 see the difference and can 9:41 difference and can 9:41 difference and can work on 9:42 work on 9:42 work on bringing your 9:43 bringing your 9:43 bringing your body back into alignment by 9:45 body back into alignment by 9:45 body back into alignment by correcting these 9:46 correcting these 9:46 correcting these misalignments. 9:47 misalignments. 9:49 Finally, this type of 9:49 Finally, this type of workout will test 9:50 workout will test 9:50 workout will test your balance and 9:51 your balance and 9:51 your balance and coordination. Again 9:55 coordination. Again 9:55 coordination. Again , when you sit 9:56 , when you sit 9:56 , when you sit on a machine in the gym, 9:57 on a machine in the gym, 9:57 on a machine in the gym, you don't get 9:58 you don't get 9:58 you don't get the same challenge for 9:59 the same challenge for 9:59 the same challenge for stabilizing and 10:00 stabilizing and 10:00 stabilizing and aligning your body as you do when 10:01 aligning your body as you do when 10:01 aligning your body as you do when performing exercises 10:03 performing exercises 10:03 performing exercises without support. So 10:06 without support. So 10:06 without support. So let's start with 10:07 let's start with 10:07 let's start with this. Let's 10:08 this. Let's 10:08 this. Let's talk about what 10:09 talk about what 10:09 talk about what we do if 10:10 we do if 10:10 we do if we do the exercise 10:11 we do the exercise 10:11 we do the exercise standing up. Hey, this is Margie 10:14 standing up. Hey, this is Margie . High-quality 10:15 . High-quality 10:15 . 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So , back to the show. 10:59 , back to the show.
Essential exercises for hip, spine, and wrist strength 11:04 When we 11:04 When we exercise, if you have 11:06 exercise, if you have 11:06 exercise, if you have the choice to do the exercise 11:07 the choice to do the exercise 11:07 the choice to do the exercise while standing, that's 11:08 while standing, that's 11:08 while standing, that's called weight-bearing exercise 11:09 called weight-bearing exercise 11:11 , and it's 11:11 , and it's much better for 11:12 much better for 11:12 much better for 11:13 osteoporosis prevention and 11:13 osteoporosis prevention and bone health than 11:15 bone health than 11:15 bone health than doing the exercise while 11:16 doing the exercise while 11:16 doing the exercise while sitting. So we want 11:19 sitting. So we want 11:19 sitting. So we want to do 11:20 to do 11:20 to do weight- 11:21 weight- 11:21 weight- bearing exercises and 11:22 bearing exercises and 11:22 bearing exercises and strength training. 11:23 strength training. 11:23 strength training. So when you 11:24 So when you 11:24 So when you do strength 11:25 do strength 11:25 do strength training, 11:25 training, 11:25 training, try to stand 11:26 try to stand 11:26 try to stand on your feet. And to 11:31 on your feet. And to 11:31 on your feet. And to properly align 11:32 properly align 11:32 properly align your body before starting the 11:34 your body before starting the 11:34 your body before starting the movement, imagine a line 11:35 movement, imagine a line 11:35 movement, imagine a line passing through your ear, 11:36 passing through your ear, 11:36 passing through your ear, shoulder, hip, knee, 11:38 shoulder, hip, knee, 11:38 shoulder, hip, knee, and ankle, with your 11:39 and ankle, with your 11:39 and ankle, with your feet 11:40 feet 11:40 feet parallel, slightly 11:41 parallel, slightly 11:41 parallel, slightly wider than 11:42 wider than 11:42 wider than hip-width apart. Then we 11:48 hip-width apart. Then we 11:48 hip-width apart. Then we want to stretch 11:49 want to stretch 11:49 want to stretch through the torso. One of the 11:51 through the torso. One of the 11:51 through the torso. One of the problems is 11:52 problems is 11:52 problems is that as we age, we 11:53 that as we age, we 11:53 that as we age, we tend to lean 11:54 tend to lean 11:54 tend to lean forward. This is 11:56 forward. This is 11:56 forward. This is natural. This happens 11:57 natural. This happens 11:57 natural. This happens to all of us because 11:58 to all of us because 11:58 to all of us because we carry out all of our 11:59 we carry out all of our 11:59 we carry out all of our daily 12:00 daily 12:00 daily activities in front of us 12:01 activities in front of us 12:01 activities in front of us . We read 12:02 . We read 12:02 . We read in front of ourselves, we work 12:03 in front of ourselves, we work 12:03 in front of ourselves, we work in front of ourselves. We are 12:04 in front of ourselves. We are 12:04 in front of ourselves. We are driving the car 12:05 driving the car 12:05 driving the car in front of us. We 12:06 in front of us. We 12:06 in front of us. We raise children 12:07 raise children 12:07 raise children before ourselves. We 12:08 before ourselves. We 12:08 before ourselves. We do everything in front of ourselves. 12:09 do everything in front of ourselves. 12:09 do everything in front of ourselves. So gradually we 12:10 So gradually we 12:10 So gradually we slouch a little. And 12:12 slouch a little. And 12:12 slouch a little. And we want to make 12:13 we want to make 12:13 we want to make sure that 12:14 sure that 12:14 sure that you are 12:15 you are 12:15 you are properly 12:16 properly 12:16 properly stabilizing your 12:17 stabilizing your 12:17 stabilizing your body during your workout. So, first 12:18 body during your workout. So, first 12:18 body during your workout. So, first we want to 12:19 we want to 12:19 we want to lengthen, 12:20 lengthen, 12:20 lengthen, moving the ribs away from the 12:21 moving the ribs away from the 12:21 moving the ribs away from the hips. It's very scary 12:23 hips. It's very scary 12:23 hips. It's very scary when a client tells 12:24 when a client tells 12:24 when a client tells me something someone else 12:25 me something someone else 12:25 me something someone else said recently. 12:26 said recently. 12:27 said recently. She said, "I'm 86 12:28 She said, "I'm 86 12:28 She said, "I'm 86 years old, and when I 12:29 years old, and when I 12:29 years old, and when I wake up in the morning, 12:31 wake up in the morning, 12:31 wake up in the morning, my ribcage is 12:32 my ribcage is 12:32 my ribcage is resting on my pelvis." So 12:35 resting on my pelvis." So 12:35 resting on my pelvis." So we need to focus 12:36 we need to focus 12:36 we need to focus on stretching 12:37 on stretching 12:37 on stretching the spine and 12:37 the spine and 12:37 the spine and lengthening the sides of 12:39 lengthening the sides of 12:39 lengthening the sides of the torso. And we're 12:40 the torso. And we're 12:40 the torso. And we're going to do this 12:42 going to do this 12:42 going to do this with a 12:42 with a 12:42 with a special 12:44 special 12:44 special breathing technique. So, 12:44 breathing technique. So, 12:44 breathing technique. So, think about taking a 12:45 think about taking a 12:45 think about taking a deep breath into your belly 12:46 deep breath into your belly 12:46 deep breath into your belly . Fill your 12:48 . Fill your 12:48 . Fill your belly with air, 12:49 belly with air, 12:49 belly with air, then direct the 12:50 then direct the 12:50 then direct the air into your upper 12:51 air into your upper 12:51 air into your upper chest. 12:52 chest. 12:55 Expand your 12:55 Expand your chest, and as you 12:56 chest, and as you 12:56 chest, and as you exhale, exhale from 12:58 exhale, exhale from 12:58 exhale, exhale from your chest down, 12:58 your chest down, 12:58 your chest down, ending with a slight 12:59 ending with a slight 13:00 ending with a slight contraction of your abdomen. Breathe in through your belly 13:01 contraction of your abdomen. Breathe in through your belly 13:05 again. 13:05 again. Lift the air 13:06 Lift the air 13:07 Lift the air up. Expand your 13:08 up. Expand your 13:08 up. Expand your chest. 13:08 chest. 13:08 chest. Reach the top of your 13:10 Reach the top of your 13:10 Reach the top of your head towards the ceiling. 13:11 head towards the ceiling. 13:11 head towards the ceiling. Shoulders are relaxed. And 13:12 Shoulders are relaxed. And 13:13 Shoulders are relaxed. And exhale from top to 13:14 exhale from top to 13:14 exhale from top to bottom. ending with a 13:15 bottom. ending with a 13:15 bottom. ending with a very small 13:16 very small 13:16 very small abdominal squeeze 13:18 abdominal squeeze 13:18 abdominal squeeze to help 13:18 to help 13:18 to help push out the air. 13:20 push out the air. 13:20 push out the air. Shoulders are pulled 13:21 Shoulders are pulled 13:21 Shoulders are pulled back, shoulder blades 13:22 back, shoulder blades 13:22 back, shoulder blades are lowered and brought 13:23 are lowered and brought 13:23 are lowered and brought together. The knees are soft and 13:25 together. The knees are soft and 13:26 together. The knees are soft and we are ready to move. 13:27 we are ready to move. 13:30 So, it's very important 13:30 So, it's very important to work on 13:31 to work on 13:31 to work on core strength and 13:32 core strength and 13:32 core strength and 13:34 postural alignment before you 13:34 postural alignment before you start doing 13:35 start doing 13:35 start doing exercises, and then 13:36 exercises, and then 13:36 exercises, and then learn them to 13:37 learn them to 13:37 learn them to solidify proper 13:38 solidify proper 13:38 solidify proper form before 13:39 form before 13:39 form before adding external 13:40 adding external 13:40 adding external resistance, such as 13:41 resistance, such as 13:41 resistance, such as leg weights. 13:42 leg weights. 13:45 So, let's start with 13:45 So, let's start with bodyweight exercises. 13:46 bodyweight exercises. 13:54 By performing these two 13:54 By performing these two exercises, you 13:55 exercises, you 13:55 exercises, you will strengthen and 13:56 will strengthen and 13:56 will strengthen and strengthen 13:57 strengthen 13:59 the areas of 14:00 the areas of the body most vulnerable to fractures: the hips, spine, and 14:01 the body most vulnerable to fractures: the hips, spine, and 14:01 the body most vulnerable to fractures: the hips, spine, and wrists. So the first 14:06 wrists. So the first 14:06 wrists. So the first exercise, the number 14:08 exercise, the number 14:08 exercise, the number one exercise for life, 14:09 one exercise for life, 14:15 the most important, 14:15 the most important, the most functional 14:16 the most functional 14:16 the most functional exercise for life, is the 14:17 exercise for life, is the 14:17 exercise for life, is the squat, because 14:18 squat, because 14:19 squat, because it's the most common 14:20 it's the most common 14:20 it's the most common movement we need to 14:21 movement we need to 14:21 movement we need to get up from a 14:22 get up from a 14:22 get up from a chair, a bathtub, or a 14:23 chair, a bathtub, or a 14:23 chair, a bathtub, or a toilet. It 14:25 toilet. It 14:25 toilet. It helps us 14:26 helps us 14:28 remain 14:28 remain self-sufficient and 14:29 self-sufficient and 14:29 self-sufficient and independent throughout our lives. I'm going to show 14:31 independent throughout our lives. I'm going to show 14:31 independent throughout our lives. I'm going to show you two different 14:32 you two different 14:32 you two different variations of squats. 14:33 variations of squats. 14:36 Everyone can start by getting 14:36 Everyone can start by getting up from a chair, 14:38 up from a chair, 14:38 up from a chair, which even my 96-year-old 14:39 which even my 96-year-old 14:39 which even my 96-year-old mother in a wheelchair could 14:41 mother in a wheelchair could 14:41 mother in a wheelchair could do 10 times. This is the 14:43 do 10 times. This is the 14:43 do 10 times. This is the movement that 14:44 movement that 14:44 movement that we again need to 14:45 we again need to 14:45 we again need to get up from a 14:46 get up from a 14:46 get up from a sitting position. So 14:47 sitting position. So 14:47 sitting position. So first I'll show you 14:48 first I'll show you 14:48 first I'll show you my legs. I am sitting on the 14:51 my legs. I am sitting on the 14:51 my legs. I am sitting on the edge of my chair. My 14:53 edge of my chair. My 14:53 edge of my chair. My feet are slightly wider than my 14:55 feet are slightly wider than my 14:55 feet are slightly wider than my hips. The thighs are 14:57 hips. The thighs are 14:57 hips. The thighs are parallel to each 14:58 parallel to each 14:58 parallel to each other. Now regarding 14:59 other. Now regarding 14:59 other. Now regarding the position of your upper 15:01 the position of your upper 15:01 the position of your upper body, you 15:05 body, you 15:05 body, you should lean 15:06 should lean 15:06 should lean forward with a straight 15:07 forward with a straight 15:07 forward with a straight spine and look 15:08 spine and look 15:08 spine and look straight ahead. 15:09 straight ahead. 15:10 straight ahead. Cross your arms over 15:11 Cross your arms over 15:11 Cross your arms over your chest. And when 15:13 your chest. And when 15:13 your chest. And when you rise, 15:14 you rise, 15:14 you rise, tighten your gluteal 15:15 tighten your gluteal 15:15 tighten your gluteal muscles. Squeeze your 15:17 muscles. Squeeze your 15:17 muscles. Squeeze your buttocks to stand up, 15:18 buttocks to stand up, 15:18 buttocks to stand up, straighten up completely 15:20 straighten up completely , and then sit down again 15:21 , and then sit down again . So, if you're just 15:24 . So, if you're just 15:24 . So, if you're just starting out, this is a great 15:25 starting out, this is a great 15:25 starting out, this is a great option for squats. 15:27 option for squats. 15:30 For progress, add 15:30 For progress, add squats from a 15:30 squats from a 15:30 squats from a standing position. 15:32 standing position. 15:33 standing position. So, here we are also 15:37 So, here we are also 15:37 So, here we are also aiming for the chair. 15:39 aiming for the chair. 15:41 Imagine that there 15:41 Imagine that there is an imaginary or 15:42 is an imaginary or 15:42 is an imaginary or real chair behind you. 15:43 real chair behind you. 15:45 Extend your arms 15:45 Extend your arms forward for balance 15:47 forward for balance 15:47 forward for balance and push your hips 15:48 and push your hips 15:48 and push your hips back. So your arms 15:49 back. So your arms 15:49 back. So your arms are balancing the 15:50 are balancing the 15:50 are balancing the fact that you're pulling your 15:51 fact that you're pulling your 15:52 fact that you're pulling your hips far 15:52 hips far 15:53 hips far back. And then 15:54 back. And then 15:54 back. And then get up again. You'll 15:56 get up again. You'll 15:56 get up again. You'll notice that my 15:57 notice that my 15:57 notice that my spine remains 15:58 spine remains 15:58 spine remains straight, even though I 15:59 straight, even though I 15:59 straight, even though I lean forward. 16:01 lean forward. 16:04 This is a great tip to keep your arms 16:05 to keep your arms 16:05 to keep your arms parallel to the floor, 16:06 parallel to the floor, 16:06 parallel to the floor, because a lot of people 16:07 because a lot of people 16:07 because a lot of people make 16:08 make 16:08 make the mistake of 16:09 the mistake of 16:09 the mistake of bending over like that. 16:10 bending over like that. 16:13 So in a squat, you 16:13 So in a squat, you want to keep your torso 16:15 want to keep your torso 16:15 want to keep your torso straight, your arms 16:15 straight, your arms 16:15 straight, your arms parallel to the floor, and 16:17 parallel to the floor, and 16:17 parallel to the floor, and finish with a 16:17 finish with a 16:17 finish with a slight squeeze of your 16:19 slight squeeze of your 16:19 slight squeeze of your glutes. Start and 16:21 glutes. Start and 16:21 glutes. Start and end by 16:22 end by 16:22 end by squeezing your buttocks. 16:23 squeezing your buttocks. 16:24 squeezing your buttocks. So, exercise number 16:25 So, exercise number 16:25 So, exercise number one. And now here's an 16:29 one. And now here's an 16:29 one. And now here's an exercise, one exercise 16:30 exercise, one exercise 16:30 exercise, one exercise that creates axial 16:31 that creates axial 16:31 that creates axial load on the 16:32 load on the 16:32 load on the wrists, hips, and 16:33 wrists, hips, and 16:33 wrists, hips, and spine. It's 16:36 spine. It's 16:36 spine. It's called a "bird 16:38 called a "bird dog," as you'll 16:39 dog," as you'll 16:39 dog," as you'll see. So, here we are 16:43 see. So, here we are 16:43 see. So, here we are . This is a strain 16:46 . This is a strain 16:46 . This is a strain on the wrist. 16:46 on the wrist. 16:47 on the wrist. Wait. I lean 16:56 Wait. I lean 16:56 Wait. I lean on my wrists, they are under my 16:57 on my wrists, they are under my 16:57 on my wrists, they are under my shoulders, I lean on my 16:58 shoulders, I lean on my 16:58 shoulders, I lean on my hips, my knees under my 16:59 hips, my knees under my 16:59 hips, my knees under my hips, and my 17:00 hips, and my 17:00 hips, and my spine is parallel to the 17:01 spine is parallel to the 17:01 spine is parallel to the ceiling. This means 17:06 ceiling. This means 17:06 ceiling. This means my spine is in a 17:07 my spine is in a 17:07 my spine is in a favorable position 17:08 favorable position 17:08 favorable position to work with it. I'll 17:11 to work with it. I'll 17:11 to work with it. I'll take one leg 17:12 take one leg 17:12 take one leg back to 17:13 back to 17:13 back to hip level, straighten it, 17:14 hip level, straighten it, 17:14 hip level, straighten it, add the opposite 17:15 add the opposite 17:15 add the opposite arm, and hold for a 17:17 arm, and hold for a 17:17 arm, and hold for a moment. And then I'll change 17:19 moment. And then I'll change 17:19 moment. And then I'll change sides. So, the leg 17:20 sides. So, the leg 17:20 sides. So, the leg goes up first. 17:22 goes up first. 17:22 goes up first. This is true if you 17:23 This is true if you 17:23 This is true if you first lift your 17:24 first lift your 17:24 first lift your leg and then add your 17:26 leg and then add your 17:26 leg and then add your arm. And keep your 17:28 arm. And keep your 17:28 arm. And keep your head down. So that 17:29 head down. So that 17:29 head down. So that the head and neck are in 17:31 the head and neck are in 17:31 the head and neck are in line with the spine 17:32 line with the spine . And once again the other side 17:35 . And once again the other side 17:35 . And once again the other side to balance it out. 17:37 to balance it out. 17:46 So, two exercises, two 17:46 So, two exercises, two exercises that strengthen the 17:47 exercises that strengthen the 17:49 areas most vulnerable to fractures: 17:49 areas most vulnerable to fractures: the hips, wrists, and 17:51 the hips, wrists, and 17:51 the hips, wrists, and spine. Good. Now,
Choosing the right weights for bone health 17:57 spine. Good. Now, 17:57 spine. Good. Now, if we add weight, I'll 17:58 if we add weight, I'll 17:58 if we add weight, I'll show you my 17:59 show you my 17:59 show you my little collection of 18:00 little collection of 18:00 little collection of dumbbells. This is probably 18:03 dumbbells. This is probably 18:03 dumbbells. This is probably the most useful 18:04 the most useful 18:04 the most useful equipment for the home. 18:05 equipment for the home. 18:05 equipment for the home. If you're just 18:06 If you're just 18:06 If you're just starting out, you can 18:07 starting out, you can 18:07 starting out, you can grab something from your 18:08 grab something from your 18:08 grab something from your kitchen cabinet, 18:09 kitchen cabinet, 18:09 kitchen cabinet, like a can of 18:10 like a can of 18:10 like a can of soup or a bottle of water. 18:12 soup or a bottle of water. 18:12 soup or a bottle of water. But then you 18:12 But then you 18:12 But then you progress. And I have a 18:15 progress. And I have a 18:15 progress. And I have a lot of dumbbells here. 18:16 lot of dumbbells here. 18:17 lot of dumbbells here. These are my antique 18:18 These are my antique 18:18 These are my antique dumbbells that I've had 18:19 dumbbells that I've had 18:19 dumbbells that I've had forever. You see, it's 18:21 forever. You see, it's 18:21 forever. You see, it's just regular 18:22 just regular 18:22 just regular iron. This one is three 18:24 iron. This one is three 18:24 iron. This one is three pounds, this one is five, 18:25 pounds, this one is five, 18:25 pounds, this one is five, but they 18:26 but they 18:26 but they work great. They are 18:27 work great. They are 18:27 work great. They are not bad. Then I 18:30 not bad. Then I 18:30 not bad. Then I moved on to my " 18:31 moved on to my " representative" 18:33 representative" 18:33 representative" dumbbells, chrome-plated, 18:34 dumbbells, chrome-plated, 18:34 dumbbells, chrome-plated, which are also quite 18:35 which are also quite 18:35 which are also quite suitable. However, the best 18:41 suitable. However, the best 18:41 suitable. However, the best dumbbells are the 18:42 dumbbells are the 18:42 dumbbells are the colored plastic ones 18:43 colored plastic ones , they come in different 18:44 , they come in different 18:44 , they come in different colors and have a 18:45 colors and have a 18:45 colors and have a neoprene handle, 18:46 neoprene handle, 18:46 neoprene handle, so when you 18:47 so when you 18:47 so when you hold the dumbbell and your 18:48 hold the dumbbell and your 18:48 hold the dumbbell and your hand gets a little sweaty, 18:49 hand gets a little sweaty, 18:49 hand gets a little sweaty, they don't slip. 18:50 they don't slip. 18:56 The neoprene is very 18:56 The neoprene is very pleasant to the touch, and 18:57 pleasant to the touch, and 18:57 pleasant to the touch, and the edges of the dumbbells are 18:58 the edges of the dumbbells are 18:58 the edges of the dumbbells are hexagonal, meaning 18:59 hexagonal, meaning 18:59 hexagonal, meaning they won't 19:00 they won't 19:00 they won't roll around like these. I 19:04 roll around like these. I 19:04 roll around like these. I usually advise people 19:05 usually advise people 19:05 usually advise people to buy two sets of 19:06 to buy two sets of 19:06 to buy two sets of dumbbells: one lighter 19:08 dumbbells: one lighter , one heavier. Lighter 19:10 , one heavier. Lighter 19:10 , one heavier. Lighter dumbbells are usually 19:12 dumbbells are usually 3-5 pounds if you're 19:13 3-5 pounds if you're 19:13 3-5 pounds if you're just starting out, and 19:14 just starting out, and 19:14 just starting out, and a little later you'll 19:15 a little later you'll 19:15 a little later you'll pick up a set of 19:16 pick up a set of 19:16 pick up a set of five and eight pounds. 19:18 five and eight pounds. 19:21 And you can find them on 19:21 And you can find them on Amazon. Good. So, 19:25 Amazon. Good. So, 19:25 Amazon. Good. So, now we will 19:26 now we will 19:26 now we will demonstrate the 19:27 demonstrate the 19:27 demonstrate the exercise. I just 19:28 exercise. I just 19:28 exercise. I just did a 19:29 did a 19:29 did a dumbbell squat. How to maintain 19:30 dumbbell squat. How to maintain 19:30 dumbbell squat. How to maintain weight. There are two ways. 19:37 weight. There are two ways. 19:42 There are two ways 19:42 There are two ways to hold dumbbells. If 19:44 to hold dumbbells. If 19:44 to hold dumbbells. If you're just starting to 19:45 you're just starting to 19:45 you're just starting to use weights 19:47 use weights , let me sit down 19:48 , let me sit down 19:48 , let me sit down so you can see. 19:49 so you can see. 19:49 so you can see. You can hold it with 19:50 You can hold it with 19:50 You can hold it with both hands near your 19:52 both hands near your 19:52 both hands near your chest like this, it's 19:53 chest like this, it's 19:53 chest like this, it's very convenient because the center of 19:54 very convenient because the center of 19:54 very convenient because the center of gravity is consolidated. 19:55 gravity is consolidated. 19:56 gravity is consolidated. You are well and securely 19:57 You are well and securely 19:57 You are well and securely fixed when 19:58 fixed when 19:58 fixed when you do squats like this 19:59 you do squats like this 19:59 you do squats like this . However, when 20:02 . However, when 20:02 . However, when you are ready 20:03 you are ready 20:03 you are ready to add weight, you can 20:04 to add weight, you can 20:04 to add weight, you can take a second weight and 20:06 take a second weight and 20:06 take a second weight and hold it at your sides 20:07 hold it at your sides 20:07 hold it at your sides . Therefore, the execution technique 20:11 . Therefore, the execution technique 20:11 . Therefore, the execution technique 20:12 remains 20:12 remains unchanged. It's the 20:14 unchanged. It's the 20:14 unchanged. It's the same as I 20:15 same as I 20:15 same as I demonstrated without 20:16 demonstrated without 20:16 demonstrated without weights, but now you've 20:17 weights, but now you've 20:17 weights, but now you've added resistance, which 20:18 added resistance, which 20:18 added resistance, which strengthens muscles and 20:19 strengthens muscles and 20:19 strengthens muscles and bones. And for 20:23 bones. And for 20:23 bones. And for bone health, it is important for us 20:25 bone health, it is important for us 20:25 bone health, it is important for us to work with the 20:26 to work with the 20:26 to work with the weight we can 20:27 weight we can 20:27 weight we can lift while maintaining 20:28 lift while maintaining 20:28 lift while maintaining proper technique. 20:32 proper technique. 20:32 proper technique. Another favorite 20:33 Another favorite 20:34 Another favorite dumbbell exercise is 20:34 dumbbell exercise is 20:38 bicep curls. I 20:38 bicep curls. I like 20:38 like 20:38 like to do them one 20:39 to do them one 20:39 to do them one at a time with a 20:40 at a time with a 20:40 at a time with a slight turn of the 20:41 slight turn of the 20:41 slight turn of the brush, like this. Joe, 20:49 brush, like this. Joe, 20:49 brush, like this. Joe, when people are standing, I 20:50 when people are standing, I 20:50 when people are standing, I know you've already mentioned 20:51 know you've already mentioned 20:51 know you've already mentioned this, but remind me 20:52 this, but remind me 20:52 this, but remind me again about stabilization 20:54 again about stabilization 20:54 again about stabilization and posture. 20:55 and posture. 20:55 and posture. Of course. In a 20:57 Of course. In a 20:57 Of course. In a standing position, we need to 20:58 standing position, we need to 20:58 standing position, we need to stabilize our 20:59 stabilize our 20:59 stabilize our shoulder blades by lowering them 21:00 shoulder blades by lowering them 21:00 shoulder blades by lowering them down and bringing them together. You 21:01 down and bringing them together. You 21:04 also need to 21:04 also need to engage the core muscles. 21:05 engage the core muscles. 21:05 engage the core muscles. Always think about 21:06 Always think about pulling your 21:07 pulling your 21:07 pulling your navel towards your spine. So 21:10 navel towards your spine. So 21:10 navel towards your spine. So pull your stomach in, your navel in 21:11 pull your stomach in, your navel in 21:11 pull your stomach in, your navel in toward your spine, your shoulder blades 21:13 toward your spine, your shoulder blades 21:13 toward your spine, your shoulder blades down and together. 21:13 down and together. 21:16 And don't hold your breath . 21:16 . 21:16 . Breathe, keep 21:18 Breathe, keep 21:18 Breathe, keep breathing. This is quite 21:19 breathing. This is quite 21:19 breathing. This is quite real. Okay, another
Resistance bands for posture and shoulder strength 21:27 real. Okay, another 21:27 real. Okay, another one of my favorite 21:28 one of my favorite 21:30 workout tools is 21:30 workout tools is Dino bands or 21:31 Dino bands or 21:31 Dino bands or elastic bands. 21:32 elastic bands. 21:33 elastic bands. Dino band is actually 21:34 Dino band is actually 21:34 Dino band is actually the name of the manufacturer. They 21:36 the name of the manufacturer. They 21:36 the name of the manufacturer. They were the first in this 21:38 were the first in this 21:38 were the first in this market. There are 21:41 market. There are 21:41 market. There are many different types 21:43 many different types 21:43 many different types and brands of tape available these days, 21:44 and brands of tape available these days, 21:44 and brands of tape available these days, but note: I 21:45 but note: I 21:45 but note: I keep mine in a 21:46 keep mine in a 21:46 keep mine in a small 21:47 small 21:47 small plastic bag 21:48 plastic bag 21:48 plastic bag because dust and other 21:49 because dust and other 21:49 because dust and other particles in the air 21:50 particles in the air 21:50 particles in the air make them sticky. If 21:55 make them sticky. If 21:55 make them sticky. If you used 21:56 you used 21:56 you used them in a loop 21:57 them in a loop 21:57 them in a loop or tied a knot 21:58 or tied a knot , be sure 21:59 , be sure 21:59 , be sure to straighten them before 22:00 to straighten them before 22:01 to straighten them before putting them away. 22:02 putting them away. 22:02 putting them away. You see, I keep 22:03 You see, I keep 22:03 You see, I keep mine like this— 22:04 mine like this— 22:04 mine like this— expanded 22:05 expanded . Therefore. Different colors 22:09 . Therefore. Different colors 22:09 . Therefore. Different colors of the bands indicate 22:10 of the bands indicate 22:10 of the bands indicate different levels of resistance. 22:12 different levels of resistance. 22:15 Yellow is the thinnest and 22:15 Yellow is the thinnest and lightest. If 22:18 lightest. If 22:18 lightest. If you look closely, you can see 22:19 you look closely, you can see 22:19 you look closely, you can see that it is thinner than 22:21 that it is thinner than 22:21 that it is thinner than the red one, which is 22:21 the red one, which is 22:22 the red one, which is medium in strength. And 22:26 medium in strength. And 22:26 medium in strength. And green is a heavy 22:27 green is a heavy 22:27 green is a heavy ribbon. It's just the 22:32 ribbon. It's just the 22:32 ribbon. It's just the color scheme of 22:34 color scheme of 22:34 color scheme of this particular set. They are 22:39 this particular set. They are 22:39 this particular set. They are usually sold in 22:40 usually sold in 22:40 usually sold in sets of three: 22:41 sets of three: 22:41 sets of three: light, medium, and 22:42 light, medium, and 22:42 light, medium, and heavy, although they can be 22:43 heavy, although they can be 22:43 heavy, although they can be even heavier. In addition, 22:46 even heavier. In addition, 22:46 even heavier. In addition, they come in different 22:47 they come in different 22:47 they come in different lengths—three or 22:48 lengths—three or 22:48 lengths—three or four feet. I 22:50 four feet. I 22:50 four feet. I like the longer ones because 22:51 like the longer ones because 22:51 like the longer ones because they are a little more 22:52 they are a little more 22:52 they are a little more versatile. 22:53 versatile. 22:53 versatile. You can do 22:54 You can do 22:54 You can do more exercises with them. So I'm 22:57 more exercises with them. So I'm 22:57 more exercises with them. So I'm going to show you three exercises 22:58 going to show you three exercises . For the shoulder girdle. 23:02 . For the shoulder girdle.
Strengthening the back, spine, and upper body 23:06 The shoulders are an area that 23:06 The shoulders are an area that people often find 23:07 people often find 23:07 people often find uncomfortable 23:08 uncomfortable 23:08 uncomfortable to work with. This can 23:10 to work with. This can 23:10 to work with. This can lead to 23:11 lead to 23:11 lead to tension in the neck and 23:12 tension in the neck and 23:12 tension in the neck and upper 23:13 upper 23:13 upper back. Therefore, these three 23:15 back. Therefore, these three 23:15 back. Therefore, these three exercises are great 23:15 exercises are great 23:16 exercises are great for 23:16 for 23:16 for correcting posture. 23:17 correcting posture. 23:18 correcting posture. They are great 23:19 They are great 23:19 They are great for 23:20 for 23:20 for aligning the 23:20 aligning the 23:20 aligning the mid- 23:21 mid- 23:21 mid- back. And because you're 23:23 back. And because you're 23:23 back. And because you're using an 23:24 using an 23:24 using an expander that's 23:25 expander that's 23:25 expander that's easy to take with you, 23:26 easy to take with you, 23:26 easy to take with you, you can do it 23:27 you can do it 23:27 you can do it anytime, anywhere 23:28 anytime, anywhere 23:28 anytime, anywhere without putting 23:29 without putting 23:29 without putting undue 23:30 undue 23:30 undue strain on your neck and 23:31 strain on your neck and 23:31 strain on your neck and upper 23:32 upper 23:32 upper back. I always 23:34 back. I always 23:34 back. I always try to do 23:36 try to do 23:36 try to do shoulder exercises 23:37 shoulder exercises 23:37 shoulder exercises below shoulder level 23:38 below shoulder level 23:38 below shoulder level because I believe we already have 23:39 because I believe we already have 23:39 because I believe we already have enough 23:40 enough 23:40 enough tension in our necks to not 23:41 tension in our necks to not 23:41 tension in our necks to not raise our arms higher. 23:43 raise our arms higher. 23:46 Therefore, I 23:46 Therefore, I prefer exercises in 23:47 prefer exercises in 23:47 prefer exercises in which the hands 23:48 which the hands 23:48 which the hands remain below 23:49 remain below 23:49 remain below shoulder level. With 23:52 shoulder level. With 23:52 shoulder level. With longer expanders, 23:53 longer expanders, 23:53 longer expanders, you can make a 23:54 you can make a 23:54 you can make a small loop. So, 23:58 small loop. So, 23:58 small loop. So, I stand, shoulders down 23:59 I stand, shoulders down 23:59 I stand, shoulders down and squared, 24:00 and squared, 24:00 and squared, abdominal muscles tense. I 24:03 abdominal muscles tense. I 24:03 abdominal muscles tense. I inhale, exhale, and 24:05 inhale, exhale, and 24:05 inhale, exhale, and spread my arms out to the 24:06 spread my arms out to the 24:06 spread my arms out to the sides. I pause 24:07 sides. I pause 24:07 sides. I pause for a moment and return 24:09 for a moment and return 24:09 for a moment and return to the starting position. 24:10 to the starting position. 24:10 to the starting position. This is an exercise called 24:11 This is an exercise called 24:11 This is an exercise called horizontal 24:12 horizontal 24:12 horizontal abduction. That's the 24:16 abduction. That's the 24:16 abduction. That's the technical term for 24:18 technical term for 24:18 technical term for it; It involves the 24:19 it; It involves the 24:19 it; It involves the back of the shoulder 24:20 back of the shoulder 24:20 back of the shoulder and the area of the back between 24:21 and the area of the back between 24:21 and the area of the back between the shoulder blades. This is a great 24:28 the shoulder blades. This is a great 24:28 the shoulder blades. This is a great exercise for those who 24:29 exercise for those who 24:29 exercise for those who care about maintaining proper 24:30 care about maintaining proper 24:30 care about maintaining proper posture and strengthening the 24:31 posture and strengthening the 24:31 posture and strengthening the muscles around the spine 24:32 muscles around the spine . Great exercise for 24:36 . Great exercise for 24:36 . Great exercise for this. This is an external 24:39 this. This is an external 24:39 this. This is an external rotation with the arms 24:41 rotation with the arms 24:41 rotation with the arms bent at a 90 24:42 bent at a 90 24:42 bent at a 90 ° angle. Create a slight 24:44 ° angle. Create a slight 24:44 ° angle. Create a slight tension on the expander 24:45 tension on the expander 24:45 tension on the expander before starting, and 24:46 before starting, and 24:46 before starting, and then 24:47 then 24:47 then stretch it to the 24:48 stretch it to the 24:48 stretch it to the sides as you inhale and exhale. This 24:49 sides as you inhale and exhale. This 24:49 sides as you inhale and exhale. This is called 24:50 is called 24:50 is called external rotation 24:51 external rotation 24:51 external rotation for the rotator 24:52 for the rotator 24:52 for the rotator cuff of the shoulder. 24:54 cuff of the shoulder. 24:54 cuff of the shoulder. Again, the muscles 24:56 Again, the muscles 24:56 Again, the muscles around the back of 24:56 around the back of 24:57 around the back of the shoulder and in the 24:58 the shoulder and in the 24:58 the shoulder and in the back area are worked. 24:59 back area are worked. 24:59 back area are worked. Perfect for us. And one more thing 25:05 Perfect for us. And one more thing 25:05 Perfect for us. And one more thing : when working with 25:06 : when working with 25:06 : when working with an expander, always 25:07 an expander, always 25:07 an expander, always make sure that your 25:08 make sure that your 25:08 make sure that your wrist remains 25:10 wrist remains 25:10 wrist remains in line with your 25:11 in line with your 25:11 in line with your forearm. You don't 25:13 forearm. You don't 25:13 forearm. You don't want your wrist to 25:14 want your wrist to 25:14 want your wrist to be bent at an 25:15 be bent at an 25:15 be bent at an angle that could 25:16 angle that could 25:16 angle that could lead to injury. 25:17 lead to injury. 25:20 For the lift in front of me, 25:20 For the lift in front of me, I'll take an 25:21 I'll take an 25:21 I'll take an expander, make a 25:22 expander, make a 25:22 expander, make a loop, and cross that 25:23 loop, and cross that 25:23 loop, and cross that arm over to the opposite 25:24 arm over to the opposite 25:24 arm over to the opposite hip. Then I'll 25:30 hip. Then I'll 25:30 hip. Then I'll raise my working arm 25:31 raise my working arm 25:31 raise my working arm just above 25:32 just above 25:32 just above shoulder level, just a little bit. And 25:35 shoulder level, just a little bit. And 25:35 shoulder level, just a little bit. And again, I 25:36 again, I 25:36 again, I maintain the tension of the 25:37 maintain the tension of the 25:37 maintain the tension of the expander. You see, 25:39 expander. You see, 25:39 expander. You see, he doesn't 25:40 he doesn't 25:40 he doesn't sag for a moment. As soon as I 25:42 sag for a moment. As soon as I 25:42 sag for a moment. As soon as I start working out, I 25:43 start working out, I 25:43 start working out, I keep the expander 25:44 keep the expander 25:44 keep the expander taut, which 25:45 taut, which 25:45 taut, which maintains tension in the 25:46 maintains tension in the 25:46 maintains tension in the muscles. So, those are three 25:52 muscles. So, those are three 25:52 muscles. So, those are three exercises for the 25:53 exercises for the 25:53 exercises for the shoulder area. One, two, three. 25:56 shoulder area. One, two, three. 25:56 shoulder area. One, two, three. This is a great little 25:57 This is a great little 25:57 This is a great little workout. With 25:59 workout. With 25:59 workout. With expanders, everything is 26:00 expanders, everything is 26:00 expanders, everything is simple and convenient 26:01 simple and convenient 26:01 simple and convenient to do. One, two, 26:04 to do. One, two, 26:04 to do. One, two, three—and you're ready. 26:06 three—and you're ready. 26:08 Quick question, 26:08 Quick question, Joan. How many 26:09 Joan. How many 26:09 Joan. How many reps do you recommend 26:11 reps do you recommend 26:11 reps do you recommend people start with? 26:11 people start with? 26:12 people start with? I would start with 10. I would 26:13 I would start with 10. I would 26:13 I would start with 10. I would start with 10 and then 26:15 start with 10 and then 26:15 start with 10 and then move up to 15. And then 26:17 move up to 15. And then , if you can 26:18 , if you can 26:18 , if you can do 15 and it's 26:19 do 15 and it's 26:19 do 15 and it's easy, you either take 26:21 easy, you either take 26:21 easy, you either take the band to a slightly higher 26:22 the band to a slightly higher 26:22 the band to a slightly higher level of resistance 26:23 level of resistance 26:23 level of resistance or add another 26:25 or add another 26:25 or add another set. So, you 26:26 set. So, you 26:26 set. So, you can do another 26:27 can do another 26:27 can do another set of 10 or 15 26:28 set of 10 or 15 26:28 set of 10 or 15 reps, two sets in total 26:30 reps, two sets in total 26:30 reps, two sets in total . One set 26:33 . One set 26:33 . One set of 8–12 26:34 of 8–12 26:34 of 8–12 repetitions of an exercise is 26:35 repetitions of an exercise is 26:35 repetitions of an exercise is enough to 26:36 enough to 26:36 enough to build and 26:37 build and 26:37 build and maintain 26:38 maintain 26:38 maintain muscle strength. Although a larger 26:42 muscle strength. Although a larger 26:42 muscle strength. Although a larger number of approaches 26:43 number of approaches 26:43 number of approaches may bring you 26:44 may bring you 26:44 may bring you more benefits. 26:45 more benefits. 26:49 OK. And we know 26:49 OK. And we know that resistance is the key. 26:50 that resistance is the key. 26:50 that resistance is the key. You know, the exact 26:51 You know, the exact 26:51 You know, the exact resistance level that we 26:52 resistance level that we 26:52 resistance level that we use. So it's 26:54 use. So it's 26:54 use. So it's very important that 26:55 very important that 26:55 very important that people don't stay at an 26:57 people don't stay at an 26:57 people don't stay at an easy level, that 26:58 easy level, that 26:58 easy level, that they continue to 26:59 they continue to 26:59 they continue to work 27:00 work 27:00 work hard enough to 27:01 hard enough to 27:01 hard enough to get the best 27:02 get the best 27:02 get the best result. So, 27:03 result. So, 27:03 result. So, keep going. 27:04 keep going. 27:04 keep going. Thank you. That's a great 27:06 Thank you. That's a great 27:06 Thank you. That's a great observation. This should 27:07 observation. This should 27:07 observation. This should require effort. You 27:08 require effort. You 27:08 require effort. You can't just 27:09 can't just 27:09 can't just sing while you're 27:10 sing while you're 27:10 sing while you're working out. 27:10 working out. 27:11 working out. Literally, by the way, this is 27:12 Literally, by the way, this is 27:12 Literally, by the way, this is one method 27:12 one method 27:12 one method of assessing the intensity of 27:13 of assessing the intensity of 27:13 of assessing the intensity of your 27:14 your 27:14 your cardio workout. You 27:15 cardio workout. You 27:15 cardio workout. You shouldn't be able to 27:16 shouldn't be able to 27:16 shouldn't be able to sing. This must be 27:17 sing. This must be 27:17 sing. This must be hard work. 27:18 hard work. 27:18 hard work. Likewise, your strength 27:19 Likewise, your strength 27:19 Likewise, your strength training should 27:20 training should 27:20 training should be intense. You 27:21 be intense. You 27:21 be intense. You want to feel 27:22 want to feel 27:22 want to feel those muscles working. You 27:23 those muscles working. You 27:24 those muscles working. You want to feel like 27:25 want to feel like 27:25 want to feel like they are getting some 27:26 they are getting some 27:26 they are getting some benefit. And although 27:27 benefit. And although 27:27 benefit. And although bones are not as visible 27:28 bones are not as visible as muscles during 27:29 as muscles during 27:29 as muscles during contraction—it's easy 27:30 contraction—it's easy 27:30 contraction—it's easy to see, but we don't 27:32 to see, but we don't 27:32 to see, but we don't know what's 27:32 know what's 27:32 know what's going on 27:33 going on 27:33 going on inside. But it is worth 27:36 inside. But it is worth 27:36 inside. But it is worth considering that the 27:36 considering that the 27:36 considering that the more you can 27:37 more you can 27:37 more you can lift with proper 27:39 lift with proper 27:39 lift with proper technique while maintaining 27:40 technique while maintaining 27:40 technique while maintaining body position, the 27:41 body position, the 27:41 body position, the more benefit there will be. 27:42 more benefit there will be.
Loop bands for hip stability and balance 27:48 So, these are my favorite 27:48 So, these are my favorite tube expanders. 27:49 tube expanders. 27:51 Again, there are 27:51 Again, there are many different types of them 27:52 many different types of them 27:52 many different types of them that can be found on the 27:54 that can be found on the 27:54 that can be found on the internet. They 27:55 internet. They 27:55 internet. They are called Dina Pro, Dina 27:59 are called Dina Pro, Dina 27:59 are called Dina Pro, Dina Pro, straight from Amazon. And I'll 28:02 Pro, straight from Amazon. And I'll 28:02 Pro, straight from Amazon. And I'll tell you what I 28:03 tell you what I 28:03 tell you what I like about them. Not only that, 28:05 like about them. Not only that, 28:05 like about them. Not only that, they have 28:07 they have 28:07 they have different weights, for example 28:09 different weights, for example , my green one 28:10 , my green one 28:10 , my green one is rated 28:11 is rated 28:11 is rated for about 15–20 28:12 for about 15–20 28:12 for about 15–20 pounds, and my red one is rated for 28:14 pounds, and my red one is rated for 28:14 pounds, and my red one is rated for 20–25. But I'll show you 28:16 20–25. But I'll show you 28:16 20–25. But I'll show you something very clever that 28:18 something very clever that 28:18 something very clever that they came up with. 28:19 they came up with. 28:26 Since the tubes 28:26 Since the tubes have to be a certain 28:27 have to be a certain 28:27 have to be a certain length depending on 28:28 length depending on 28:28 length depending on your height and 28:29 your height and 28:29 your height and limb length, 28:30 limb length, 28:30 limb length, they made them 28:31 they made them 28:31 they made them adjustable. And 28:33 adjustable. And 28:33 adjustable. And they made them 28:34 they made them 28:34 they made them adjustable 28:35 adjustable 28:35 adjustable with a small 28:36 with a small 28:36 with a small hole. They made 28:39 hole. They made 28:39 hole. They made a little hole in the 28:40 a little hole in the 28:40 a little hole in the handle and then gave you this 28:41 handle and then gave you this 28:41 handle and then gave you this ball that you 28:42 ball that you 28:42 ball that you put in there really 28:43 put in there really 28:43 put in there really tightly because sometimes it 28:44 tightly because sometimes it 28:44 tightly because sometimes it doesn't hold. And 28:47 doesn't hold. And 28:47 doesn't hold. And then you create a 28:48 then you create a 28:48 then you create a little resistance on the 28:49 little resistance on the 28:49 little resistance on the other side. This one doesn't 28:52 other side. This one doesn't 28:52 other side. This one doesn't hold. Insert 28:56 hold. Insert 28:56 hold. Insert it really well and then 28:57 it really well and then 28:57 it really well and then pull the tube from the 28:58 pull the tube from the 28:58 pull the tube from the other side and that 28:59 other side and that 28:59 other side and that will secure it. So, here are 29:07 will secure it. So, here are 29:07 will secure it. So, here are three exercises for the back. 29:08 three exercises for the back. 29:11 Always an area we 29:11 Always an area we want to influence for 29:12 want to influence for 29:12 want to influence for bone health, for the 29:17 bone health, for the 29:17 bone health, for the back and biceps. 29:18 back and biceps. 29:22 So, when you 29:22 So, when you use loops 29:23 use loops 29:23 use loops or do this 29:24 or do this 29:24 or do this exercise with an expander, 29:25 exercise with an expander, 29:26 exercise with an expander, you definitely 29:26 you definitely 29:26 you definitely need to be wearing 29:27 need to be wearing 29:27 need to be wearing shoes so you 29:29 shoes so you 29:29 shoes so you don't accidentally sprain your 29:30 don't accidentally sprain your 29:30 don't accidentally sprain your toe. So, if you 29:34 toe. So, if you 29:34 toe. So, if you can secure 29:35 can secure 29:35 can secure the expander with your feet, that's 29:37 the expander with your feet, that's 29:37 the expander with your feet, that's ideal. My feet are 29:39 ideal. My feet are 29:39 ideal. My feet are parallel, slightly 29:40 parallel, slightly 29:40 parallel, slightly wider than 29:41 wider than 29:41 wider than hip-width apart. This is my 29:43 hip-width apart. This is my 29:43 hip-width apart. This is my sitting position. Now 29:52 sitting position. Now , keeping my back 29:53 , keeping my back 29:53 , keeping my back straight, I 29:54 straight, I 29:54 straight, I lean forward slightly and 29:55 lean forward slightly and 29:55 lean forward slightly and pull my arms straight up 29:57 pull my arms straight up 29:57 pull my arms straight up to my waist while pulling 29:58 to my waist while pulling 29:58 to my waist while pulling on the latissimus 29:59 on the latissimus 29:59 on the latissimus dorsi muscles. This is an exercise for the latissimus dorsi 30:03 dorsi muscles. This is an exercise for the latissimus dorsi 30:05 —the largest 30:05 —the largest muscle in the back. You 30:08 muscle in the back. You 30:08 muscle in the back. You need to engage 30:09 need to engage 30:09 need to engage as many 30:10 as many 30:11 as many back muscles as possible to strengthen your 30:12 back muscles as possible to strengthen your 30:12 back muscles as possible to strengthen your spine. And if I 30:15 spine. And if I 30:15 spine. And if I turn my palms 30:16 turn my palms 30:16 turn my palms back and spread my elbows out 30:18 back and spread my elbows out 30:18 back and spread my elbows out to the sides, I'll engage 30:22 to the sides, I'll engage 30:22 to the sides, I'll engage more of the 30:23 more of the 30:23 more of the upper and 30:24 upper and 30:24 upper and middle 30:25 middle 30:25 middle back muscles, the rear delts, 30:26 back muscles, the rear delts, 30:26 back muscles, the rear delts, and the upper trapezius. 30:27 and the upper trapezius. 30:30 So, in one 30:30 So, in one position, you 30:31 position, you 30:31 position, you get two great 30:32 get two great 30:32 get two great back exercises. And 30:34 back exercises. And 30:34 back exercises. And then we can 30:35 then we can 30:35 then we can add a 30:36 add a 30:36 add a bicep curl. Why not? We're still 30:37 bicep curl. Why not? We're still 30:37 bicep curl. Why not? We're still sitting. So, 30:42 sitting. So, 30:42 sitting. So, with three 30:43 with three 30:43 with three shoulder exercises with a barbell and 30:45 shoulder exercises with a barbell and 30:45 shoulder exercises with a barbell and three exercises for your 30:46 three exercises for your 30:46 three exercises for your back and biceps, you're 30:47 back and biceps, you're 30:47 back and biceps, you're all set. These are 30:50 all set. These are 30:50 all set. These are six muscle groups. 30:52 six muscle groups. 30:52 six muscle groups. Six muscle groups that 30:54 Six muscle groups that 30:54 Six muscle groups that we worked out in a 30:55 we worked out in a 30:55 we worked out in a matter of minutes. I want 30:57 matter of minutes. I want 30:57 matter of minutes. I want to say one more thing 30:59 to say one more thing 30:59 to say one more thing before you move on 31:00 before you move on 31:00 before you move on to the next exercise. 31:01 to the next exercise. 31:03 These exercises are very 31:03 These exercises are very important, as is the 31:04 important, as is the 31:04 important, as is the proper 31:05 proper 31:05 proper body posture you 31:06 body posture you 31:06 body posture you mentioned, but often 31:07 mentioned, but often 31:07 mentioned, but often when we slouch, the 31:08 when we slouch, the 31:08 when we slouch, the external rotators of the 31:09 external rotators of the 31:09 external rotators of the shoulder become very 31:10 shoulder become very 31:11 shoulder become very weak and 31:11 weak and 31:11 weak and stretched. So this is 31:14 stretched. So this is 31:14 stretched. So this is also extremely 31:15 also extremely 31:15 also extremely important. As a 31:17 important. As a 31:17 important. As a physical therapist, I've 31:18 physical therapist, I've 31:18 physical therapist, I've noticed that people 31:19 noticed that people 31:19 noticed that people train their biceps and 31:20 train their biceps and 31:20 train their biceps and triceps, but 31:21 triceps, but 31:21 triceps, but forget about their back, 31:22 forget about their back, 31:22 forget about their back, which is attached to their 31:23 which is attached to their 31:23 which is attached to their spine. It is critically 31:26 spine. It is critically 31:26 spine. It is critically important for our 31:27 important for our 31:27 important for our health and to 31:28 health and to 31:28 health and to prevent 31:28 prevent 31:29 prevent spinal fractures and 31:30 spinal fractures and 31:32 bone density loss to work 31:32 bone density loss to work specifically with the back muscles, 31:33 specifically with the back muscles, 31:33 specifically with the back muscles, because they are often 31:34 because they are often 31:34 because they are often forgotten. 31:35 forgotten. 31:38 Certainly. They should 31:38 Certainly. They should be the focus, and 31:40 be the focus, and 31:40 be the focus, and you just mentioned something 31:41 you just mentioned something 31:41 you just mentioned something important about the 31:42 important about the 31:42 important about the rotator 31:43 rotator 31:43 rotator cuff—a muscle that 31:44 cuff—a muscle that 31:44 cuff—a muscle that tends to 31:45 tends to 31:45 tends to wear down with age. 31:46 wear down with age. 31:49 After age 40, the 31:49 After age 40, the rotator cuff 31:50 rotator cuff 31:50 rotator cuff weakens even from 31:51 weakens even from 31:51 weakens even from our normal 31:52 our normal 31:52 our normal daily activities. 31:53 daily activities. 31:55 She can also 31:55 She can also get injured 31:56 get injured 31:56 get injured during strength 31:57 during strength 31:57 during strength training. That's why 31:59 training. That's why 31:59 training. That's why it needs to be 31:59 it needs to be 31:59 it needs to be strengthened with the 32:00 strengthened with the 32:00 strengthened with the external 32:02 external 32:02 external rotation I 32:02 rotation I 32:02 rotation I showed you with the 32:03 showed you with the 32:03 showed you with the expander. This is an 32:06 expander. This is an 32:06 expander. This is an exercise for the 32:06 exercise for the 32:06 exercise for the rotator cuff. It is 32:08 rotator cuff. It is 32:10 also worth 32:10 also worth gradually 32:11 gradually 32:11 gradually increasing the weight 32:12 increasing the weight 32:12 increasing the weight you work with. We 32:15 you work with. We 32:15 you work with. We say you have to 32:16 say you have to 32:16 say you have to make an effort. You 32:19 make an effort. You 32:19 make an effort. You should gradually 32:20 should gradually 32:20 should gradually increase 32:21 increase 32:21 increase the load so that your 32:22 the load so that your 32:22 the load so that your muscles and connective 32:23 muscles and connective 32:23 muscles and connective tissues adapt 32:24 tissues adapt 32:24 tissues adapt and you don't get 32:25 and you don't get 32:25 and you don't get injured. So, the 32:31 injured. So, the 32:31 injured. So, the next trick in 32:32 next trick in 32:32 next trick in my arsenal. And I 32:34 my arsenal. And I 32:34 my arsenal. And I just adore them. They are 32:36 just adore them. They are 32:36 just adore them. They are so comfortable. I 32:37 so comfortable. I 32:37 so comfortable. I like this 32:38 like this 32:38 like this option. And these are my
Using resistance bands for leg exercises 32:39 option. And these are my 32:39 option. And these are my favorites. They 32:41 favorites. They 32:41 favorites. They come in a case. 32:42 come in a case. 32:43 come in a case. Five different levels: 32:44 Five different levels: 32:44 Five different levels: from super easy to 32:45 from super easy to 32:45 from super easy to super hard. And they 32:49 super hard. And they 32:49 super hard. And they are called Wad Sky. Wad Sky 32:53 are called Wad Sky. Wad Sky . The beauty of them is that 32:58 . The beauty of them is that 32:58 . The beauty of them is that they are 32:58 they are 32:58 they are made of 33:00 made of 33:00 made of polyester and 33:01 polyester and 33:01 polyester and cotton-based fabric. It is an elastic 33:05 cotton-based fabric. It is an elastic 33:05 cotton-based fabric. It is an elastic fabric, so it is 33:06 fabric, so it is 33:06 fabric, so it is very pleasant to the touch 33:07 very pleasant to the touch 33:07 very pleasant to the touch . They 33:10 . They 33:10 . They usually stay 33:11 usually stay 33:11 usually stay in place and don't 33:12 in place and don't 33:12 in place and don't slip during 33:13 slip during 33:13 slip during use. They are 33:16 use. They are 33:16 use. They are much better than 33:17 much better than 33:17 much better than rubber bands or 33:18 rubber bands or 33:18 rubber bands or loops, which are also 33:19 loops, which are also 33:19 loops, which are also abundant now. But I 33:22 abundant now. But I 33:22 abundant now. But I prefer Wad Sky. I'm going 33:27 prefer Wad Sky. I'm going 33:27 prefer Wad Sky. I'm going to show you some 33:28 to show you some 33:28 to show you some exercises that are great 33:29 exercises that are great 33:29 exercises that are great for your legs 33:30 for your legs 33:30 for your legs because they've essentially 33:31 because they've essentially 33:31 because they've essentially replaced my 33:32 replaced my 33:37 ankle weights. Good. 33:38 ankle weights. Good. So, we return to the 33:39 So, we return to the 33:39 So, we return to the starting position, I 33:45 starting position, I 33:45 starting position, I stand in the loop and 33:51 stand in the loop and 33:51 stand in the loop and pull it up above my 33:52 pull it up above my 33:52 pull it up above my knees. These are great 33:56 knees. These are great 33:56 knees. These are great exercises. If you have 33:57 exercises. If you have 33:57 exercises. If you have knee problems, 33:58 knee problems, 33:58 knee problems, it's convenient to hold the 33:59 it's convenient to hold the 33:59 it's convenient to hold the tape above them so you have 34:01 tape above them so you have 34:01 tape above them so you have less worry 34:02 less worry 34:02 less worry about leg alignment. 34:03 about leg alignment. 34:04 about leg alignment. Uh, and the advantage of 34:09 Uh, and the advantage of 34:09 Uh, and the advantage of performing, for example, 34:10 performing, for example, 34:10 performing, for example, squats with a loop is that it 34:11 squats with a loop is that it 34:11 squats with a loop is that it involves 34:13 involves 34:13 involves other gluteal muscles 34:14 other gluteal muscles 34:14 other gluteal muscles besides the gluteus maximus 34:15 besides the gluteus maximus 34:15 besides the gluteus maximus , as well as the 34:16 , as well as the 34:16 , as well as the quadriceps and 34:17 quadriceps and 34:17 quadriceps and hamstrings 34:18 hamstrings , which work in 34:19 , which work in 34:19 , which work in regular 34:20 regular 34:20 regular squats. The Wad 34:23 squats. The Wad 34:23 squats. The Wad Sky Loop activates the 34:25 Sky Loop activates the 34:25 Sky Loop activates the gluteus medius and minimus 34:26 gluteus medius and minimus 34:26 gluteus medius and minimus muscles. I'm constantly 34:29 muscles. I'm constantly 34:29 muscles. I'm constantly pressing on the loop and I 34:30 pressing on the loop and I 34:30 pressing on the loop and I feel it with all my 34:32 feel it with all my 34:32 feel it with all my thighs. So it's 34:35 thighs. So it's 34:35 thighs. So it's more beneficial for the 34:36 more beneficial for the 34:36 more beneficial for the femur, 34:37 femur, 34:37 femur, strengthening the 34:38 strengthening the 34:38 strengthening the hip 34:39 hip 34:39 hip joint, and also for 34:40 joint, and also for 34:40 joint, and also for shaping a good 34:41 shaping a good 34:41 shaping a good shape. If you want to 34:44 shape. If you want to 34:44 shape. If you want to isolate the muscles, 34:45 isolate the muscles, 34:45 isolate the muscles, you can move on to side 34:46 you can move on to side 34:50 leg swings. 34:56 The idea is the same, the other 34:56 The idea is the same, the other side— 34:57 side— 34:57 side— we always train both. They 35:01 we always train both. They 35:01 we always train both. They are called "butt 35:02 are called "butt bands" (elastic bands for the 35:03 bands" (elastic bands for the 35:03 bands" (elastic bands for the buttocks). They 35:04 buttocks). They 35:04 buttocks). They are called that for a reason. Your 35:06 are called that for a reason. Your 35:06 are called that for a reason. Your buttocks will appreciate it. 35:08 buttocks will appreciate it. 35:08 buttocks will appreciate it. Backward leg swings 35:09 Backward leg swings 35:09 Backward leg swings work the glutes 35:10 work the glutes 35:10 work the glutes and 35:11 and 35:11 and hamstrings. And again 35:15 hamstrings. And again 35:15 hamstrings. And again , as I said, 35:20 , as I said, 35:20 , as I said, they completely 35:21 they completely 35:21 they completely replaced my 35:22 replaced my 35:24 ankle weights, which I'm 35:24 ankle weights, which I'm not thrilled about, because these 35:25 not thrilled about, because these 35:25 not thrilled about, because these loops can be 35:26 loops can be 35:26 loops can be used 35:27 used 35:27 used directly on the floor. 35:28 directly on the floor. 35:31 If you want to do 35:31 If you want to do leg exercises while lying down 35:33 leg exercises while lying down , you can 35:33 , you can 35:33 , you can use them. I 35:35 use them. I 35:35 use them. I like that they 35:36 like that they 35:36 like that they can be placed 35:37 can be placed 35:37 can be placed above the knees to 35:38 above the knees to 35:38 above the knees to target the 35:39 target the 35:41 upper 35:41 upper thigh muscles and lateral 35:42 thigh muscles and lateral 35:42 thigh muscles and lateral glutes. Okay, 35:47 glutes. Okay, 35:47 glutes. Okay, Wad Sky. And finally, these
Weighted balls and compound exercises 35:51 Wad Sky. And finally, these 35:51 Wad Sky. And finally, these little weighted 35:52 little weighted 35:52 little weighted balls. The little 35:58 balls. The little 35:58 balls. The little weighted balls 35:59 weighted balls 35:59 weighted balls add a lot, 36:00 add a lot, 36:00 add a lot, let's just say, a lot of 36:03 let's just say, a lot of 36:03 let's just say, a lot of versatility. You 36:05 versatility. You 36:05 versatility. You can 36:05 can 36:05 can use them 36:06 use them 36:06 use them in different ways. So, these are 36:07 in different ways. So, these are 36:07 in different ways. So, these are products from different 36:08 products from different 36:08 products from different manufacturers. This one, the 36:10 manufacturers. This one, the 36:10 manufacturers. This one, the green one, weighs 3.3 3.3 36:14 green one, weighs 3.3 3.3 36:14 green one, weighs 3.3 3.3 pounds. And this one, mint, 36:17 pounds. And this one, mint, 36:17 pounds. And this one, mint, weighs four. So with the 36:19 weighs four. So with the 36:19 weighs four. So with the 3.3-pounder, they show 36:22 3.3-pounder, they show 36:22 3.3-pounder, they show exercises like 36:23 exercises like 36:23 exercises like bicep curls, 36:24 bicep curls, 36:24 bicep curls, for example, which you can 36:25 for example, which you can 36:25 for example, which you can do holding it 36:27 do holding it 36:27 do holding it in your hand, or if you take 36:28 in your hand, or if you take 36:28 in your hand, or if you take two, because they are often 36:29 two, because they are often 36:29 two, because they are often sold in pairs. 36:30 sold in pairs. 36:31 sold in pairs. You can perform 36:32 You can perform 36:32 You can perform bicep curls 36:33 bicep curls 36:33 bicep curls or other exercises 36:34 or other exercises 36:34 or other exercises while holding it. This 36:35 while holding it. This 36:35 while holding it. This can be a little 36:36 can be a little 36:36 can be a little tricky if you have 36:37 tricky if you have 36:37 tricky if you have small hands. It 36:38 small hands. It 36:38 small hands. It can be a little hard 36:40 can be a little hard 36:40 can be a little hard to hold. The other one I 36:43 to hold. The other one I 36:43 to hold. The other one I usually 36:43 usually 36:43 usually use with both 36:44 use with both 36:44 use with both hands, and I'll show you 36:46 hands, and I'll show you 36:46 hands, and I'll show you a few exercises that 36:47 a few exercises that 36:47 a few exercises that I like. 36:48 I like. 36:55 So, I'm going to do a wide- 36:56 wide- 36:56 wide- legged plie squat. 36:57 legged plie squat. 37:00 Turn your entire leg 37:00 Turn your entire leg outward from your hip. 37:01 outward from your hip. 37:01 outward from your hip. Turn your leg out as 37:03 Turn your leg out as 37:03 Turn your leg out as one, then 37:04 one, then 37:04 one, then hold the ball down. 37:05 hold the ball down. 37:11 Okay, I'm in the 37:11 Okay, I'm in the plying position. Keeping the ball 37:12 plying position. Keeping the ball 37:12 plying position. Keeping the ball down, roll 37:15 down, roll 37:15 down, roll your shoulders back. Take 37:18 your shoulders back. Take 37:18 your shoulders back. Take a breath. Exhale as 37:20 a breath. Exhale as 37:20 a breath. Exhale as you lift the ball and 37:21 you lift the ball and 37:21 you lift the ball and bend your knees. So 37:23 bend your knees. So , we do plie 37:24 , we do plie squats down. 37:25 squats down. 37:25 squats down. Pressing on the heels. 37:27 Pressing on the heels. 37:27 Pressing on the heels. You rise by 37:28 You rise by 37:28 You rise by squeezing your inner 37:29 squeezing your inner 37:29 squeezing your inner thighs and 37:30 thighs and 37:30 thighs and buttocks. Great 37:31 buttocks. Great 37:32 buttocks. Great exercise. A little 37:32 exercise. A little 37:32 exercise. A little different from a 37:33 different from a 37:33 different from a regular 37:34 regular 37:34 regular squat. And 37:35 squat. And 37:35 squat. And at the same time, we add a 37:37 at the same time, we add a 37:37 at the same time, we add a shoulder lift. So, 37:40 shoulder lift. So, 37:40 shoulder lift. So, it's called a 37:41 it's called a 37:41 it's called a compound exercise 37:43 compound exercise 37:43 compound exercise because you're doing two 37:44 because you're doing two 37:44 because you're doing two movements at the same time, which is 37:45 movements at the same time, which is 37:45 movements at the same time, which is very effective. I 37:47 very effective. I 37:47 very effective. I love these kinds of 37:48 love these kinds of 37:48 love these kinds of workouts. And if you 37:50 workouts. And if you 37:50 workouts. And if you work out at home, you 37:52 work out at home, you 37:52 work out at home, you always need to 37:53 always need to 37:53 always need to think about how you 37:53 think about how you 37:53 think about how you will warm up 37:55 will warm up 37:55 will warm up before your workout. And 37:57 before your workout. And 37:57 before your workout. And yes, you can run in 37:58 yes, you can run in 37:58 yes, you can run in place. This is a bit boring. 38:00 place. This is a bit boring. 38:00 place. This is a bit boring. You can go out and 38:00 You can go out and 38:00 You can go out and run up the stairs 38:01 run up the stairs 38:01 run up the stairs if you live in 38:02 if you live in 38:02 if you live in an apartment 38:03 an apartment 38:03 an apartment building. Or you can 38:04 building. Or you can 38:04 building. Or you can go out, do some cardio 38:05 go out, do some cardio , and then come back. 38:06 , and then come back. 38:06 , and then come back. But if you're at home and don't 38:08 But if you're at home and don't 38:08 But if you're at home and don't know what to do, 38:09 know what to do, 38:09 know what to do, you can just take 38:10 you can just take 38:15 steps and lift the ball like this 38:15 steps and lift the ball like this . And 38:19 . And 38:19 . And you can 38:19 you can 38:19 you can experiment with them too. 38:21 experiment with them too. 38:21 experiment with them too. Here's a good exercise. 38:22 Here's a good exercise. 38:25 Here's a squat, then an 38:25 Here's a squat, then an overhead press, 38:26 overhead press, 38:26 overhead press, squat again and 38:27 squat again and 38:28 squat again and down. This is quite 38:30 down. This is quite 38:30 down. This is quite elegant. This requires 38:32 elegant. This requires 38:32 elegant. This requires some coordination, 38:34 some coordination, 38:34 some coordination, which is also a good 38:35 which is also a good 38:35 which is also a good workout for our 38:36 workout for our 38:36 workout for our coordination and 38:37 coordination and 38:37 coordination and balance. So, I 38:43 balance. So, I 38:43 balance. So, I think that 38:45 think that 38:50 concludes our little showcase of the best home workout equipment. 38:52 I hope you 38:52 I hope you found this helpful. Um, if 38:54 found this helpful. Um, if 38:54 found this helpful. Um, if you have any questions, I'd be 38:55 you have any questions, I'd be 38:55 you have any questions, I'd be happy to 38:56 happy to 38:56 happy to answer them. And, um, 38:58 answer them. And, um, 38:58 answer them. And, um, I hope you 38:59 I hope you 38:59 I hope you try some of these 39:01 try some of these 39:01 try some of these exercises. 39:01 exercises. 39:02 exercises. Oh, that was so wonderful, 39:03 Oh, that was so wonderful, 39:03 Oh, that was so wonderful, Joan. And I think it's
Working safely with trainers and physical therapists 39:04 Joan. And I think it's 39:04 Joan. And I think it's important for everyone to 39:05 important for everyone to 39:05 important for everyone to know that all people are 39:07 know that all people are 39:07 know that all people are different. You know, Joan is 39:08 different. You know, Joan is 39:08 different. You know, Joan is just demonstrating 39:09 just demonstrating 39:09 just demonstrating some good exercises 39:10 some good exercises 39:10 some good exercises that she finds very 39:11 that she finds very 39:11 that she finds very beneficial, but 39:12 beneficial, but 39:12 beneficial, but everyone is unique and 39:13 everyone is unique and 39:13 everyone is unique and everyone may have 39:14 everyone may have 39:14 everyone may have their own 39:15 their own 39:15 their own body issues. So I 39:17 body issues. So I 39:17 body issues. So I always recommend, if 39:18 always recommend, if 39:18 always recommend, if possible, 39:20 possible, 39:20 possible, visiting a 39:20 visiting a 39:20 visiting a physical therapist at least once 39:22 physical therapist at least once 39:22 physical therapist at least once just to get 39:23 just to get 39:23 just to get checked out, especially 39:24 checked out, especially 39:24 checked out, especially if you have osteoporosis 39:25 if you have osteoporosis . Additionally, it is important, 39:30 . Additionally, it is important, 39:30 . Additionally, it is important, if you are planning to 39:31 if you are planning to 39:31 if you are planning to work with a trainer, 39:32 work with a trainer, 39:32 work with a trainer, to find a specialist with 39:33 to find a specialist with 39:33 to find a specialist with experience in 39:34 experience in 39:34 experience in osteoporosis, because you 39:35 osteoporosis, because you 39:35 osteoporosis, because you can't just come to the 39:37 can't just come to the 39:37 can't just come to the gym and say, " 39:38 gym and say, " I want private 39:39 I want private 39:39 I want private training," 39:39 training," 39:40 training," as often this 39:41 as often this 39:41 as often this person does not have the 39:41 person does not have the 39:41 person does not have the appropriate 39:42 appropriate 39:42 appropriate qualifications and 39:43 qualifications and 39:43 qualifications and experience. And, unfortunately, I've 39:46 experience. And, unfortunately, I've 39:46 experience. And, unfortunately, I've seen injuries because of 39:47 seen injuries because of 39:47 seen injuries because of it. People, although they have 39:48 it. People, although they have 39:48 it. People, although they have good intentions, simply do 39:49 good intentions, simply do 39:49 good intentions, simply do not have the necessary 39:50 not have the necessary 39:50 not have the necessary training. What do you 39:51 training. What do you 39:51 training. What do you think about this, Joan? 39:52 think about this, Joan? 39:52 think about this, Joan? I agree. Find 39:53 I agree. Find 39:54 I agree. Find someone who may 39:55 someone who may 39:55 someone who may have certification and 39:56 have certification and 39:56 have certification and experience working with the 39:57 experience working with the 39:57 experience working with the issues 39:59 issues 39:59 issues you're facing, whether it's 40:00 you're facing, whether it's 40:00 you're facing, whether it's just aging, or 40:01 just aging, or 40:01 just aging, or osteoporosis, 40:02 osteoporosis, 40:02 osteoporosis, bone health, or anything 40:04 bone health, or anything 40:04 bone health, or anything else. Try 40:06 else. Try 40:06 else. Try searching, because there 40:07 searching, because there 40:07 searching, because there are so many 40:08 are so many 40:08 are so many specialized 40:09 specialized 40:09 specialized organizations now that 40:10 organizations now that 40:10 organizations now that train trainers 40:11 train trainers 40:11 train trainers to be effective and 40:12 to be effective and 40:12 to be effective and ensure 40:13 ensure 40:13 ensure safety. 40:14 safety. 40:17 Yes. There is an organization called 40:17 Yes. There is an organization called Osteoporosis Canada. They have a 40:19 Osteoporosis Canada. They have a 40:19 Osteoporosis Canada. They have a whole 40:20 whole 40:20 whole curriculum. Another 40:21 curriculum. Another 40:21 curriculum. Another point: if you 40:22 point: if you 40:22 point: if you find a physical 40:23 find a physical 40:23 find a physical therapist who 40:24 therapist who 40:24 therapist who works with 40:24 works with 40:24 works with osteoporosis, he or she 40:25 osteoporosis, he or she 40:25 osteoporosis, he or she will be able to communicate with the 40:26 will be able to communicate with the 40:27 will be able to communicate with the personal 40:27 personal 40:27 personal trainer and they 40:28 trainer and they 40:28 trainer and they can work as a 40:29 can work as a 40:30 can work as a team. So if 40:31 team. So if 40:31 team. So if you have a problem with your 40:32 you have a problem with your 40:32 you have a problem with your shoulder or leg, everyone 40:33 shoulder or leg, everyone 40:33 shoulder or leg, everyone will work in 40:34 will work in 40:34 will work in harmony. I wanted to 40:36 harmony. I wanted to 40:36 harmony. I wanted to share this 40:37 share this 40:37 share this because as a physical 40:38 because as a physical 40:38 because as a physical therapist, I see 40:39 therapist, I see 40:39 therapist, I see people thinking they 40:40 people thinking they 40:40 people thinking they can just come 40:42 can just come 40:42 can just come to the gym and do 40:43 to the gym and do 40:43 to the gym and do any exercise. So 40:44 any exercise. So 40:44 any exercise. So you have to really 40:45 you have to really 40:45 you have to really take care of your body and 40:47 take care of your body and 40:47 take care of your body and work with the 40:47 work with the 40:47 work with the right person. 40:48 right person. 40:49 right person. And this chain of 40:50 And this chain of 40:50 And this chain of interaction is also 40:50 interaction is also 40:50 interaction is also important to emphasize, 40:52 important to emphasize, 40:52 important to emphasize, Margie. There is a 40:54 Margie. There is a 40:54 Margie. There is a chain: from a doctor 40:55 chain: from a doctor 40:55 chain: from a doctor to a therapist, and then 40:56 to a therapist, and then 40:57 to a therapist, and then to a trainer who can 40:58 to a trainer who can 40:58 to a trainer who can integrate 40:59 integrate 40:59 integrate physical therapy exercises into a 41:00 physical therapy exercises into a 41:00 physical therapy exercises into a training program. 41:01 training program. 41:04 Yes, this is extremely 41:04 Yes, this is extremely important. I also wanted to 41:07 important. I also wanted to 41:07 important. I also wanted to mention 41:08 mention 41:08 mention adopting the correct 41:09 adopting the correct 41:09 adopting the correct positions: you talked 41:10 positions: you talked 41:10 positions: you talked about maintaining 41:11 about maintaining 41:11 about maintaining the curve of your lower back and 41:12 the curve of your lower back and 41:12 the curve of your lower back and performing squats 41:13 performing squats 41:13 performing squats with excellent 41:14 with excellent 41:14 with excellent body alignment. 41:15 body alignment. 41:15 body alignment. But sometimes I see 41:17 But sometimes I see 41:17 But sometimes I see people's technology 41:18 people's technology 41:18 people's technology falling apart. They 41:19 falling apart. They 41:19 falling apart. They take on weight or 41:20 take on weight or 41:20 take on weight or wear bands and 41:21 wear bands and 41:21 wear bands and then start 41:22 then start 41:22 then start slouching and 41:22 slouching and 41:22 slouching and rounding their backs. 41:24 rounding their backs. 41:24 rounding their backs. So you should 41:24 So you should 41:24 So you should remember that it is 41:25 remember that it is 41:25 remember that it is important not only 41:26 important not only 41:26 important not only to perform the exercise, but 41:27 to perform the exercise, but 41:27 to perform the exercise, but also to adopt the correct 41:28 also to adopt the correct 41:28 also to adopt the correct starting position. 41:29 starting position. 41:29 starting position. That was just wonderful 41:31 That was just wonderful , Joan. I am simply in 41:32 , Joan. I am simply in 41:32 , Joan. I am simply in awe of your 41:33 awe of your 41:33 awe of your work, you have 41:34 work, you have 41:34 work, you have done so much for my 41:35 done so much for my 41:35 done so much for my community, and your 41:36 community, and your 41:36 community, and your classes have been simply 41:38 classes have been simply 41:38 classes have been simply incredible. So, I 41:39 incredible. So, I 41:39 incredible. So, I can't thank you enough 41:40 can't thank you enough 41:40 can't thank you enough . Where 41:41 . Where 41:41 . Where can people learn 41:42 can people learn 41:42 can people learn more about you? 41:43 more about you? 41:43 more about you? Of course. First of all, 41:44 Of course. First of all, 41:44 Of course. First of all, thank you for inviting 41:45 thank you for inviting 41:45 thank you for inviting me, Margie. Um, there 41:47 me, Margie. Um, there 41:49 's a lot of 41:49 's a lot of free 41:50 free 41:50 free information on my website joanpaganfitness.com. You can 41:52 information on my website joanpaganfitness.com. You can 41:52 information on my website joanpaganfitness.com. You can just download a 41:53 just download a 41:53 just download a bunch of useful 41:54 bunch of useful 41:54 bunch of useful information. I believe it is 41:55 information. I believe it is 41:55 information. I believe it is important 41:56 important 41:56 important to spread this knowledge. Is there 41:57 to spread this knowledge. Is there 41:57 to spread this knowledge. Is there anything last 41:58 anything last 41:58 anything last before we 41:59 before we 41:59 before we finish? I know 42:00 finish? I know 42:00 finish? I know we could talk for 42:01 we could talk for 42:01 we could talk for hours because there is 42:01 hours because there is 42:01 hours because there is so 42:02 so 42:02 so much information, but this is great. 42:03 much information, but this is great. 42:03 much information, but this is great. You really gave people some 42:04 You really gave people some 42:04 You really gave people some great advice on where to 42:05 great advice on where to 42:05 great advice on where to start. 42:06 start. 42:06 start. Yes. Don't be afraid of 42:07 Yes. Don't be afraid of 42:07 Yes. Don't be afraid of strength training. It 42:09 strength training. It 42:09 strength training. It sounds scary, like 42:11 sounds scary, like 42:11 sounds scary, like I might get injured, 42:12 I might get injured, 42:12 I might get injured, or overdo it, or there are 42:13 or overdo it, or there are 42:13 or overdo it, or there are many other myths 42:14 many other myths 42:14 many other myths surrounding strength 42:15 surrounding strength 42:15 surrounding strength training. But those of 42:17 training. But those of 42:17 training. But those of us who are getting older 42:18 us who are getting older 42:18 us who are getting older also know 42:19 also know 42:19 also know how important it is, 42:21 how important it is, 42:21 how important it is, especially if you have 42:22 especially if you have 42:26 bone health issues. This is really 42:26 bone health issues. This is really extremely important. 42:27 extremely important. 42:30 I completely agree. And to 42:30 I completely agree. And to everyone listening, 42:32 everyone listening, 42:32 everyone listening, thank you for being with 42:33 thank you for being with 42:33 thank you for being with us, and please 42:34 us, and please 42:34 us, and please share this with your 42:35 share this with your 42:35 share this with your friends. And 42:37 friends. And 42:37 friends. And remember, this is a 42:38 remember, this is a 42:38 remember, this is a huge part of 42:39 huge part of 42:39 huge part of comprehensive 42:40 comprehensive 42:40 comprehensive 42:43 osteoporosis treatment. I have seen 42:43 osteoporosis treatment. I have seen real miracles, this is 42:44 real miracles, this is 42:44 real miracles, this is exactly the element 42:45 exactly the element 42:45 exactly the element that you definitely 42:47 that you definitely 42:47 that you definitely need to 42:47 need to 42:47 need to practice. And no matter 42:52 practice. And no matter 42:52 practice. And no matter what level you 42:54 what level you 42:54 what level you 're at, no matter where you 42:55 're at, no matter where you 42:55 're at, no matter where you start, even the 42:56 start, even the 42:56 start, even the smallest thing—as you 42:57 smallest thing—as you 42:57 smallest thing—as you said, Joan, your 42:58 said, Joan, your 42:58 said, Joan, your grandmother getting out of her 42:59 grandmother getting out of her 42:59 grandmother getting out of her chair—any 43:00 chair—any 43:00 chair—any beginning 43:01 beginning 43:01 beginning will truly change your life. 43:03 will truly change your life. 43:07 I hope you 43:07 I hope you enjoyed my 43:08 enjoyed my 43:08 enjoyed my interview with Joan as much as 43:09 interview with Joan as much as 43:09 interview with Joan as much as I did. Now 43:10 I did. Now 43:11 I did. Now I have some new 43:12 I have some new 43:12 I have some new ideas on how you can add 43:13 ideas on how you can add 43:13 ideas on how you can add strength training to 43:14 strength training to 43:14 strength training to your own home. I want 43:15 your own home. I want 43:15 your own home. I want to warn you that the 43:16 to warn you that the 43:16 to warn you that the tapes she 43:17 tapes she 43:17 tapes she showed are no longer 43:19 showed are no longer 43:19 showed are no longer for sale. So there is 43:20 for sale. So there is 43:20 for sale. So there is another company that 43:21 another company that 43:21 another company that makes them, and 43:22 makes them, and 43:22 makes them, and the link is in the 43:23 the link is in the 43:23 the link is in the release description. Additionally, 43:24 release description. Additionally, 43:24 release description. Additionally, Joanne has held some 43:26 Joanne has held some 43:26 Joanne has held some phenomenal classes 43:27 phenomenal classes 43:27 phenomenal classes for my community. 43:28 for my community. 43:30 She taught a 43:30 She taught a four-session course for 43:31 four-session course for 43:31 four-session course for beginners in 43:32 beginners in 43:32 beginners in strength training, as well 43:33 strength training, as well 43:33 strength training, as well as a second, slightly more 43:34 as a second, slightly more 43:34 as a second, slightly more challenging course. So 43:36 challenging course. So 43:36 challenging course. So they will be in the description, and 43:37 they will be in the description, and 43:37 they will be in the description, and she recently 43:38 she recently 43:38 she recently did an 43:39 did an 43:39 did an 43:41 agility and step training class. 43:41 agility and step training class. I will provide you with all these 43:42 I will provide you with all these 43:42 I will provide you with all these resources. And, as I 43:43 resources. And, as I 43:43 resources. And, as I always say, thank you for 43:45 always say, thank you for 43:45 always say, thank you for coming. I really appreciate it 43:46 coming. I really appreciate it 43:46 coming. I really appreciate it and look forward to seeing you 43:47 and look forward to seeing you 43:47 and look forward to seeing you in the 43:49 in the 43:49 in the next episode.
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