Pillar #2: Giving Your Body the Motion it Needs & Craves
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Episode Summary
In this episode of the Foundational Health Podcast, Dr. Kevin Schultz delves into "Pillar #2: Giving Your Body the Motion it Needs & Craves." He explores the vital role that movement plays in our overall health, emphasizing how regular activities like stretching, walking, and exercising can transform the way you look, feel, and heal. By integrating more motion into your daily routine, you can reduce stiffness, enhance muscle tone, improve sleep, and boost your energy levels. Dr. Schultz highlights the importance of different types of stretching, the benefits of breaking up walks into shorter segments, and the crucial role of both cardiovascular and resistance training in maintaining long-term health.
Dr. Schultz also shares insights from his mentor, Dr. Bob Rakowski, reminding us that "people do not get old and stiff; they get stiff and then get old." This episode provides practical tips on how to incorporate more movement into your life, from morning dynamic stretches to evening static stretches, and from daily walks to resistance training sessions. Whether you're looking to build muscle, improve flexibility, or simply feel better, this episode offers actionable advice to help you make movement a cornerstone of your health journey. Tune in and discover how making health your hobby can lead to a more vibrant and fulfilling life.
Motion is Life, Learn to Make the Most of it!
Today we'll explore the importance of motion, the second pillar of the five pillars of Foundational Health. We'll discuss how incorporating more movement into your daily life can enhance how you look, feel, and heal.
When we talk about motion, it's essential to recognize that engaging in regular activities—stretching, walking, and exercising—can lead to improved muscle tone, reduced stiffness, and overall well-being. Exercise has been shown to significantly enhance focus, energy, and even the deep stages of sleep, where most of the body's healing occurs. Remember, around 85% of healing happens during deep sleep, making movement crucial for recovery.
One key insight from my mentor, Dr. Bob Rakowski, profoundly influenced my understanding of health: "People do not get old and stiff; they get stiff and then get old." Stiffness often arises from a lack of motion, leading to weakened muscles and increased risks of injuries. To combat stiffness and maintain vitality, we will discuss three types of motion that are critical for overall health: stretching, walking, and exercise.
#1 Stretching
Stretching is a fundamental aspect of maintaining mobility and flexibility. There are two primary types of stretches: dynamic and static.
Dynamic Stretching
Dynamic stretching involves motion and is highly beneficial for warming up the body. These stretches are great to perform in the morning as they lubricate the joints by stimulating the synovial fluid, enhancing circulation, and elevating heart rate. This not only wakes you up but also prepares your joints and ligaments for the activities of the day. Dynamic stretches are excellent before workouts or any physically demanding activities, making them essential for everyone.
Static Stretching
In contrast, static stretching involves holding a position for a certain period. For instance, when performing spinal hygiene or range of motion exercises, you'll execute motions such as bending forward, backward, and side to side and holding those motions. This practice can be integrated into your nightly routine as static stretches help relax the body before sleep. Aim to hold each stretch for about 30 seconds to promote flexibility and reduce stiffness.
Incorporating Stretching into Daily Life
Making stretching a regular part of your routine will yield tremendous benefits. As you consistently practice these stretches, you'll notice an improvement in joint and ligament mobility, better sleep quality, and an overall sense of well-being throughout the day.
#2 Walking
Walking is one of the simplest yet most effective forms of movement. It may seem straightforward, but there are ways to enhance its benefits.
Engaging in walking is fantastic for your health. Studies show that breaking up a longer walk into shorter segments throughout the day can offer additional benefits. For example, two groups doing 45 minutes of walking—one group in a single session and another in three 15-minute walks—both experienced health improvements, but the latter showed even better results. These "exercise snacks" help to invigorate circulation and mobility at multiple points during the day.
Enhancing Your Walking Routine
To further improve your walking experience, consider the following tips:
Incorporate Hill Walks: Climbing hills can strengthen muscles in different ways and increase cardiovascular demand.
Change Your Terrain: Walking on varied surfaces, like grass or trails, engages stability muscles in your feet and legs, enhancing overall strength and physical wellness.
#3 Exercise
Exercise can be divided into two primary categories: cardiovascular and resistance training.
Cardiovascular Exercise
Cardio is vital for increasing circulation, heart health, and lung function. However, many people mistakenly focus solely on cardiovascular activities, neglecting resistance training. In reality, both are essential for overall fitness. We’ll cover this in detail in a little bit. For now, let’s break down the essential components of cardiovascular exercise.
Understanding Heart Rate Zones
Cardiovascular exercises operate within specific heart rate zones, typically ranging from zone one (50-60% of max heart rate) to zone five (90-100% of max heart rate). To estimate your maximum heart rate, use the formula: 220 minus your age. This approach allows you to tailor your workouts to achieve optimal health benefits.
For example, if you're 50 years old, your maximum heart rate would be around 170. Aim for moderate cardiovascular training in zone three (60-70% of max heart rate) to promote heart health effectively.
Varying Cardiovascular Exercises.
Incorporating various forms of cardio, such as running, cycling, or using the elliptical, will diversify your workouts and enhance their effectiveness. There are many different kinds of exercises you can do to fit your preferred method of cardio, and there are great resources across the internet to help you build a routine with these exercises.
Resistance Training
Now, let’s move into resistance training. Resistance training involves exerting force against some form of resistance, which strengthens your muscles. This training can be broadly categorized into two types: strength training and hypertrophy training.
Understanding Strength and Hypertrophy Training
Strength training and hypertrophy training often overlap. When you're engaged in any form of resistance training, you're likely gaining both strength and muscle size. However, there are specific approaches that can emphasize one over the other.
Resistance training is about more than just building muscle to look good. In the past, muscle was often associated with vanity, largely due to the bodybuilding culture popularized by figures like Arnold Schwarzenegger. However, today we understand that muscle plays a critical role in overall health. Muscle is now recognized as the body’s largest organ and is often referred to as the "organ of longevity." This is because having more muscle mass helps decrease inflammation, improves detoxification, boosts metabolism, and offers numerous other health benefits.
The Benefits of Muscle
Building muscle should not be viewed as just a cosmetic goal. It’s essential for health and longevity. Regardless of how content you are with your body, incorporating resistance training into your routine can enhance your health. Muscle is not just about appearance; it’s crucial for building and maintaining health—especially as you age.
Types of Resistance Training
Bodyweight Exercises: These are exercises that use your body weight for resistance, such as air squats, push-ups, and pull-ups. These are excellent starting points, especially if you're new to resistance training.
Resistance Bands: These are great for those who want to ease into resistance training. Resistance bands provide a safer alternative, particularly for older adults or those who are not as strong. Even high-profile athletes like Tom Brady have utilized resistance bands as a core part of their training regimen.
Machines: Typically found in gyms, machines provide a safer way to engage in resistance training, especially for beginners, as they help guide the movement.
Free Weights: This is considered the most advanced form of resistance training. Free weights include dumbbells and barbells, and they require more stability and coordination.
Optimal Rep Ranges for Different Goals
It’s not just about the number of repetitions but how you perform them. Focus on controlled, deliberate movements to maximize muscle engagement and minimize the risk of injury. This approach is more effective than just speeding through reps.
Strength: Training in the 1 to 5 rep range primarily builds strength.
Muscle Growth (Hypertrophy): Training in the 10 to 15 rep range focuses more on muscle growth.
Combination: The 5 to 9 rep range is ideal for building both strength and muscle, which is beneficial for overall health and longevity.
An Ideal Week of Motion
For a well-rounded fitness routine:
Stretching: Daily stretching is essential. Incorporate dynamic stretches in the morning and static stretches in the evening.
Walking: Aim to walk daily, ideally in multiple 15-minute increments throughout the day to stimulate your body at different times as the day progresses.
Cardio: Include cardio three times a week.
One moderate cardio day (zones 2-3) for around 20 minutes
One high intensity cardio day (around zones 3-4) for about 20 minutes
One interval training day (reaching zone 5) for about 20 minutes, off and on, allowing your heart rate to reach zone 5 and drop back down in intervals that work for your fitness level
Resistance Training: Engage in resistance training three times a week. A balanced routine might include a push-pull-legs split, which targets different muscle groups on different days.
With these guidelines in mind, resources such as Jeff Cavaliere’s website, Athlean-X, can help you put together a fitness program with exercises to fit any fitness level, ability, and equipment level. And, of course, if you have any questions, feel free to reach out to me!
Supporting Your Motion and Avoiding Sabotage
Once you’ve committed to moving more, it’s crucial to support your efforts with proper nutrition and hydration. Avoid the temptation to indulge in unhealthy foods as a reward for exercising, as this can negate the benefits of your workouts.
Nutrition: Focus on anti-inflammatory foods, which I refer to as "God food" or whole foods. These include fruits, vegetables, nuts, seeds, whole eggs, and meats. Eating these foods will help reduce inflammation, build better quality muscle, and promote overall health.
Protein: Protein is the building block of muscle, but not all proteins are created equal. After a workout, aim for 40 to 50 grams of protein, preferably from high-quality sources like eggs, which have the highest muscle utilization rate. Meat is another excellent source, while whey protein, though convenient, should be of high quality and free from fillers.
Hydration: Hydration is another key aspect of supporting your workouts. Aim to drink half your ideal body weight in ounces of water each day. Ensure that the water is filtered to remove harmful chemicals like chlorine.
Supplements: To further support your fitness journey, start with the “Foundational Four” supplements: a multivitamin, omega-3 fish oil, a spore-based probiotic, and vitamin D3 with K2. These foundational supplements provide the essential nutrients your body needs to function optimally. To take this a step further, try out what I call the “Workout Four”: creatine (5g daily), b-complex vitamins and/or caffeine pre-workout, protein, and amino acids.
Key Takeaways
Think Long Term: It's easy to get caught up in expecting immediate results, but true success comes from simple habits performed daily over time. Whether it's improving your motion or overall health, focus on the long game.
Incorporate Simple Daily Habits, Such As:
Spinal Hygiene Stretches: Make spinal range of motion stretches–along with other stretches—a daily practice to maintain flexibility and prevent injuries.
10,000 Steps a Day: Aim to walk 10,000 steps daily. Research shows that this simple habit can dramatically improve your health and longevity. While the average American only gets around 3,000 steps a day, pushing to 10,000 steps can be a game-changer.
Start Resistance Training: Begin a resistance training routine today. Whether you're looking to lose fat, gain muscle, or do both, find a program that suits your level and goals. Remember, building muscle is crucial for long-term health.
Differentiate Between Movement and Exercise: Movement, such as what you do at work or around the house, is great but doesn’t replace dedicated cardiovascular exercise or resistance training. Ensure you're incorporating all forms of exercise into your routine.
Lead by Example: Remember, you are a leader to those around you—whether it's your children, grandchildren, or peers. The best way to lead is by example, so make health your hobby and inspire others to do the same.
Conclusion
Incorporating more motion into your life isn't just about looking better; it's about feeling and healing better, too. Whether it's through stretching, walking, or resistance training, each form of movement plays a critical role in your overall health and well-being.
By committing to these simple daily habits, you can significantly enhance your quality of life, reduce stiffness, and promote long-term health. Remember, health is a journey, not a destination. By leading by example and making health your hobby, you not only improve your own life but also inspire those around you to do the same.
Keep moving, stay consistent, and support your efforts with proper nutrition and hydration, and you'll see the benefits in every aspect of your life.
