8 Ways to Live Longer and Ski Season Prep: Part Two!

In this edition, in 10 minutes or less, we will cover:

1) Ski Season Prep: Part Two - a FREE workout to prepare you to shred some powder this year.

2) 8 Ways to Live Longer - these health measures can slow your aging process.

SNOW FIT: Get Ready for the Slopes!

This week, we're including a ski season prep workout to make sure our skiing/snowboarding clients are feeling strong when they hit the slopes for the first time (although I know at least some of you have a couple days under your belt already!).

The workout below is designed to be done as a circuit, so run through each exercise once and then repeat the whole thing again. It also assumes a relatively low level of current fitness. If this feels moderate to easy, repeat it three times instead of twice. It can be done at home with just a timer. Optional: add a dumbbell or a medicine ball.

1) Wall Sit (Heels Elevated)

Raising the heels is a little twist that will make your quads work even more and incorporate ankle stability.

How many? Hold for 60 seconds.

2) Lateral Step Down

Using the bottom step of a stairway, hold lightly for balance and keep a steady pace. Two seconds down, tap your heel, and two seconds back up. Keep an upright trunk to ensure a good knee bend.

How many? 60 seconds or until you can’t maintain good form. Repeat on the opposite side.

3) Hip Airplane

This drill improves hip/trunk stability and control. If you can’t do more than a couple without losing balance, keep your rear toe lightly on the ground or lightly touch a nearby wall.

How many? Do 10 of these SLOWLY on each side.

4) Lateral Lunge

If you don’t have a slider, you can use socks on a hardwood tile floor or a paper plate/cardboard on carpet. Stay over the stance leg and sneak the slider out sideways, reaching the dumbbell towards your instep.

How many? 60 seconds or until you can’t maintain good form. Repeat on the opposite side.

5) Hamstring Bridge Isometric

This bridge variation will provide a deep hammy burn. Keep your abs on, dig your heels down and back, and don’t let up. This can be done on a stair or even a coffee table/ottoman.

How many? Hold for 45 seconds and repeat twice. Work up to 60 seconds and then try one leg at a time, starting back at 30 seconds.

6) Rotational Lunge

No medicine ball? A light (~5 lbs.) dumbbell or kettlebell will do. If you're in a pinch, just twisting without weight works great! Keep an upright trunk and reach your hands to the outside of the front thigh.

How many? 60 seconds, alternating the leading leg with each rep.

Push yourself but be sure to respect any discomfort or pain. Feel free to reach out if you have any issues; I'm happy to help troubleshoot and provide modifications.

Think snow!

8 Ways to Live Longer

Last month, I wrote about the importance of taking a proactive approach to your health. As we age, it’s vital to look ahead 10, 20, 30 years and think about the things we’d like to be able to do physically.

For some, it may be the ability to ascend and descend a flight of stairs, and for others, it may be to go hiking in the mountains. Whatever your goal may be, it then becomes a matter of reverse engineering and determining which behaviors make it most likely that you’ll achieve your goal.

The choices you make today and the daily actions you take have a significant impact on your future health. I recently read an article in The Guardian that discussed several factors which increase the likelihood of achieving your long-term physical goals.

The article highlights a study of more than 6,500 adults that identified 8 health measures that can slow the body’s aging process by 6 years. The 8 health measures are:

1) Eat a healthy diet

2) Be more active

3) Quit smoking

4) Get healthy sleep

5) Maintain a healthy weight

6) Control cholesterol

7) Watch blood sugar

8) Manage blood pressure

I really liked this quote from Dr. Donald Lloyd-Jones in the article:

“Everyone wants to live longer, yet more importantly, we want to live healthier longer so we can really enjoy and have good quality of life for as many years as possible.”

I couldn’t agree more!

If you'd like to read the full article, click HERE.