The body adapts to what we do most frequently, so make sure you're giving it the right inputs to match your goals. What do you do everyday? Let us know in the comments below 🤙
True that! I barely do any cardio however when it comes to climbing, I rarely gas out even it's 30 meters of straight climbing with tools and equipment.
I walk to work every day, I work outside all day, then I come home and do simple bodyweight exercises like push ups and pull ups. Never had to go to a gym or go on a diet to keep in shape. It's the perfect way to stay healthy for the majority of people.
@@johnmaaate2833 same! My job is a technician in the telco industry so moderately physical.. I do chin uos, pull ups one day, with good stretching, walk my dog.... next day some low intensity hiit mainly on floor with body weight squats in it, like Mike tyson push uos, burpees, t planks, etc stretch and walk dog.. then next day, come home just walk dog... and repeat.. I'm 42, feel great
I'm an 82 year old yoga/fitness instructor and have been practicing and preaching this message forever. Most people think I 'm in my 60's. And, for the most part, I have been able to avoid typical gym related injuries.
People have asked me whether I 'd be interested in making videos. Frankly, I 'm a technophobe and wouldn't know where to start. I workout/teach fitness and yoga in a gym and try to encourage and be a role model for others.
True. However, rolling foams (I used to use them) have been debunked in peer-reviewed studies. They actually make certain conditions worse. The pushing into muscles doesn't unlock "knots" either. Plus, a lot use bad posture with foam rolling. #GoVegan 💚🌱🔥😻😻😻🔥🤝 too, for health, the planet, superior mockups, the animals, ending world hunger, to hit the biggest causes of deforestation and pollution, save on financial costs for several things (groceries, counterproductive "medications", healthcare costs, oil burned to transport animals and to go buy more "food", etc.), and so forth.
I am 61 and have noticed that my leg and back muscles have greatly improved over the past year without any other workout except changing to floor sitting and sleeping on a Japanese futon. I was motivated because I saw others slightly older than myself not able to get up by themselves from the floor. So glad I did this change. Now I want to incorporate more tips as you show on your channel. Great ideas!
Do you feel well rested when using the Japanese Futon? Are there any Cons to it compared to a regular bed? I'd never heard of a Japanese Futon until seeing your comment. Definitely looks interesting to try.
Pam, that is wonderful to hear! I am only half your age (28) but I work in a restaurant and I've noticed women I work with in their early 20s have mobility issues due to more seditary lifestyles, they would make comments "how do you do that" when all I did was squat to the floor to pick something up🤷♀️. But it made me realize that how important it is to keep up with these types of movements, use it or lose it as they say. I find it hard to stay consistent, but on busy days I try to get even just 10 minutes of movement, sometimes I just dance in my room (I used to be a ballerina :) makes it a little more fun)
@donkler the only con is that it needs to be aired out and flipped more than a western style mattress. Other than that, very comfortable, good for alignment and all natural fibers.
i worked for a moving company in NYC. 12 hour days twisting objects. kneeling, crouching. going up and down stairs holding objects in sometimes awkward angles. pushing pulling all day long.. i would get 25,000- 30,000 steps per day... i never ever felt better in mood. more flexible and stronger than when i did that job.
I know what you mean. When I worked as a warehouse associate at an Amazon facility, I was in my best physical shape ever. The job was physically strenuous but I moved nearly every single muscle in my body for 10+ hrs per day. Not only did I look great, but I also had the most stamina at that time. Now I'm at a higher paying desk job, but I'm more tired than ever. I have absolutely no time to do anything else--not even to exercise. Talk about a complete 180.
I know exactly what you mean, I used to work at this fruit processor warehouse as a warehouse assistant and most of the shifts were regularly timed to last 10 to 12 hours, in which I used to be running all day long mostly without a rest, only the time for lunch, I love workout, and love running, except for the $#!!+y boss we had and the run-in-a-hurry-costumers, I just liked every second of it, not to be a boot-licker, but when it comes to do some specific tasks that required strength during the day, I was very eager to do so, but not for the love of work for them, but for the love of workingout! I resigned 3 months ago and, Guess what, have gotten a bit of a fat! Watching this video is a good reminder of how much we need to strech and workout everytime we have the chance!!! Peace!!!
@@sirdonaldofthewarcry no wonder why they were so healthy, long shifts working out, without all the trashy food that we can find today everywhere,no cellphones to dope us, and a different mindset, a totally different mindset compared to today's!!!
Absolutely right on this one. I realised this last week. Why not spend a few minutes every hour just doing stretches and strengthening exercises. You can do them almost anywhere (but maybe not in a job interview). People might think you are crazy, but as I AM crazy it doesn't really matter 🙂 Excellent video, as always.
Yes, I've been randomly bursting into exercises around friends and family and even strangers in public for most my life 😄 can't sit around for very long...thabks for confirming, we are the sane ones 👏
@@carlmurphy2416 it's not even us on some sense who think that. They discovered that there are specific strands of bacteria within us that reward being a coach potato. They get fed and reward you with happy hormones, because if you would move then they wouldn't get fed that much energy, so they evolved to keep you on the couch. Changing bacteria can make slim people fat and fat people slim. We aren't slaves to the government as much as we are slaves to our internal biom. After all we are just the shell that houses them =)
I totally agree. At 67 I do pullups and dips each morning before going to work, and at night. I also do some kettlebell swings, snatches and squats during the day (I have a kettlebell in my office). Never to failure.
This sounds a lot like the "grease the groove" regimen. Consistent exercise throughout the day, every day, well below failure. I've been doing this with pushups recently. I assessed my level by doing as many pushups as I could in one set (12) and then I did 6 pushups every few hours every day for a few weeks. Reassess, now I'm up to 16 max, and now I'm doing sets of 8 scattered throughout the day. It feels great to be able to exert myself most every day instead of pushing to failure 2 or 3 times a week. It really helps you identify with the exercise. I feel more active and motivated and more like an athlete when I do pushups everyday
So smart. I am 60 years old and have thought that way my entire life. But it looks like you took it just a step further. I get teased a lot at work when I just start leg lunging for no reason but everyone admires me and asked me questions about health and fitness. Great job. I’ve just subscribed young man keep it up.
Yes! Stepping out of the comfort zone and choosing your ‘hard’. Hand grind your coffee, take the stairs more often, and movement snacks! These are things I already embrace, although the movement snacks thing is still not fully developed on my part. This video gives me inspiration to work on it more!
I set my phone reminder to go off every hour on the hour. I have discovered for me that interrupting sitting is more important than the intensity or duration of the interruption. Sometimes I take my computer to the kitchen and stand at the counter. Sometimes I listen to a podcast while parading around my flat. Sometimes I get down on the floor and do stretches. Doesn't matter. What matters is interrupting the sitting. First few weeks it actually made me sore! But, I'm getting my mojo back at age 68. Love your content, guys. Keep up the good work!
Oh wow. This is what Ive been doing since I was 20, and I'm 42 now. I'm surprised and happy to see this being talked about. It leads me to believe I've been doing something right all these years.
For those asking, the floor desk seems to be a company called Deskstand. Imagine that. I was thinking of making my own DIY folding table, but I might consider buying one.
I've been working out like this for 15+ years. Stretching and calisthenics and maybe a few kb exercises in the morning. Later in the day (when I worked in the office) I would either go to the gym at lunch and do a 'formal' workout or just go there and hit a few sets and leave. And after work, depending on my lunch/late afternoon routine, either workout, or play (BB, swimming, tennis). And I would always sneak in pushups or running in place, jumping jacks, whatever here and there sometime in the day. It's kept me in decent shape for years.
Integrating movement into daily life in the least resistant way is key! Stretching before getting out of bed is the best way to start your day. Stretching your legs while laying in bed, then sitting on the side of your bed and stretching. Before you even get out of your room you've already had a great start to the day and done more than most people do all day and it makes walking and moving easier all day. My body feels so much better after doing this for the last 3 months! Body weight exercises between meetings, while making a coffee, while reading emails etc.. it makes menial tasks way more productive!
Great video. 'Totally agree, making the exercise equipment always there 'tempting you', in-your-face constantly, especially when your body wants some movement. I've installed (for during PC waiting times like uploading, installing, or just beautiful videos on TH-cam, or general interesting watching/learning) 1. A homemade rower (bicycle tube elastic straps, handle, anchored to leg of PC desk, within view of PC screen. 2. A bar-hang at top of door frame, within view of PC screen. 3. A homemade chest exerciser (bicycle tube straps anchored to door frame, with handles, lean forward to work my chest, clock visible as well as the PC screen. 4. A secondhand rebounder (small trampoline) 5. A $5 skipping rope in the kitchen for when I'm waiting for the kettle to boil etc. Superb aerobic exercise. Starting now, 'can only do 60 skips, but will increase over months/years). 6. Converted one of the toilets into a daily steam sauna & infrared lamps (online-bought the steamer $100, and lamps & clamps, and thermometer etc. another prob. $200, $5 secondhand heater.) 7. Secondhand large chest freezer, sealed with roof sealant, filled with water, chilled to ice-top, for daily ice bath 3 mins. =)
Almost every day, I swim, but it’s not regular static swimming, it’s mostly moving through water in ways that I see on this channel and others but with the assist of water. There are days that I skip, but I love this video because it has so many ideas to incorporate. And on the days that I skipped swimming in general, my body tells me about 3 o’clock in the afternoon that I need to get up and stretch and do some work on my body.
Agreed. This mimics the period when I was at my fittest and strongest based at outdoor base camps for weeks and months. There was no gym but some farm work, construction maintenance and a ton of hikes and swimming involved too.
Good stuff! I am 70 years old and I only sit while eating meals. Your tips on standing to study and work are great and much appreciated. My daughter found me a portable desk similar to the one you have and I plan to get that puppy on the floor. Thanks! A
Completely agree with this approach! We are not supposed to stay in the same, especially sitting, position for a long time. And all body muscles should be engaged in the daily life activities. Balance is everything. I’m practicing Qi Gong every day apart from my callisthenics routine and this gives me much higher level of body awareness that I had before.
Training through out my day a set of chins here a set of dips there A hollow hold. Some face pulls a bike ride a hike just keep moving. Who says a work out has to be 45 mins long what about 45 seconds 20 times in a day. Our forefathers would have done the same. Nice work opening up the spectrum so we’re training all day long. Awesome guys.
I call this "greasing the groove". I find that while I'm home sitting on the couch watching TV, that if I hit something during commercials * a set of squats, pushups on the stairs, touching my toes, or whatever simple exercise you want, is just an amazing way to keep my body going.
I have a timer for when I work: 45 minutes focused work, 3 minute bio break, 7 minutes stretching and calisthenics. I’m going to add pull ups and push ups! Thank you 🙏🏽
Love the way you think. Your body is getting signals throughout the day as to what it needs to improve. Doing a regular gym session works, but getting in more volume spread out throughout the day gives more signals to your body with less strain potentially if done right.
Dude, your the first to reach me with this mentality! I’ve always worked out but after the lockdown I became a remote employee and began to workout periodically throughout the whole day! Ive never been as functionally strong and flexible as I am now. I’ve been wondering if anyone does this and here you are. Killer video 🤙
This is how I've been working out for years. I struggle to make my way to the gym so I just bought a few simple items to keep at home and all throughout the day I'll just do some pullups, pushups, kettlebell exercises, sorta just whatever I'm feeling like. I could probably use some structure and goals to help focus what I'm doing, but it's been great in keeping my body more fit and flexible than a lot of people I know my age (I'm 41 now).
This concept is also called Greasing The Groove. It was popularized by Pavel Tsatsouline in his book "The Naked Warrior". It's great to see creators using simple and effective old school training methods that actually work. I couldn't do more than 3 Pull Ups two years ago. But, now I can do around 12 Pull Ups because of GTG and the Fighter Pull Up Routine (If I had been consistent I would've been able to do more). Again great work as always guys!! ❤️
I'm extremely lazy when it comes to working out. My routine is a simple 30 push ups 60 sit ups in the morning. after that I will just randomly do pushups and situps. When I game, depending on the game I set conditions, like 10 pushups between every game, or 10 pushups every death. This is easy to do, fast, and really helped me make gains faster.
The last few days I was just thinking on how to improve my mobility, flexibility and strength in certain areas and I thought that a few short mobility and workout blocks throughout the day may be the right answer. I'm glad to see you advise the same thing and even give me further ideas. I will definitely try working on the floor as well, never though of it.
Couldn’t agree more with your message and I’m spreading it around❤ Too many of my friends are kicking themselves for not going to the gym often enough. No pain, no gain mentality is really hurting them, you don’t feel “it” after a simple walk.. As for the desk setup, I wanted to combine floor sitting and my desk, so I got a “crossfit” box, it really gives you a lot of standing and sitting options to choose from. Have a great 2023!🎉
Hi, nicely explained! Thank you! Daily movement snacks = walking the dog, 20 min indoor bicycle (it's snow outside), a bit of stretching, maybe some core strength exercises, stairs instead of elevator, ... The little things. And surprisingly, it really does show!
This applies to almost everything. If you want to become fluent in a language, you need to use it throughout the day. Make it part of your lifestyle. I stretch while taking a shower, in bed. I use my abs/core when I sit up or turn over. I do squats when I lift something. Movement should be a part of your lifestyle/daily routine throughout the day.
I walk, stretch and make sure I get plenty of water every day. I've also started writing everyday in the mornings for the last three weeks with great results. I meditate most mornings. Have coffee with my husband every day. Life is great when I have a routine .
When I study or do any desk-chair work, I have a 10-15 min break where I stand up and juggle 3 balls, have a stretching band to stretch, and do some body exercises such as blurpees, or just push ups and sometimes just walk outside or around. It promotes blood flow and gets my heart moving and have been feeling a lot more creative and energy has been up. I’m 29 btw. Biggest thing I notice is the relief in my Lower back. Sometimes it gets very painful and tight after a long session of sitting in the chair. But after incorporating those small routines I’ve been feeling a lot better.
FITNESS SUSTAINABILITY! I LOVE IT! ❤️❤️❤️🥰 I do something everyday, not the same things but I feel weird if I haven't intentionally moved in some way. I often do on the spot sprints and jump ropes, counter pushups, and air squats on most days then decide what else I feel like doing next.
Remember, the Koala is most elusive beast, just by laying idle and quiet to oneself, it goes unnoticed basically maneuvering and evasion without no maneuvering and evasion.
Just split from my partner and got my own place. Have been purposely choosing furniture and design options to maximize space but to also keep my body moving throughout the day and it is changing my life in ways I never expected everyday.
Very nice tip… I recently started doing lunge and split squat stretches in the morning, and some other stuff, depending on how I feel. It really helps my back at 52. Love your channel
I have been doing this for the last 6 weeks and have seen significant improvements, both physical and mental. My back pain is gone, due to constant movement, I walk 10km every single day. I feel and look stronger, since I train every single day 7/7 and throughout the day with basic calisthenics movements, which I divide them in chunks Until I reach my goal rep. I was introduced to this method on some obscure comment on an old strength forum thread, they called it "Greasing the groove". It works wonders! I am definitely not returning to the old Bodybuilding split; too constrained, too localised. This type of training feels more natural and more enjoyable and actually mimics how our body used to act and perform millenias ago.
Thank you for the shoutout to Katy Bowman! She is responsible for my obsession with movement. That book is amazing and should be a part of everyone’s library. Thank you for all you do.
This is genius. Thank you. In addition to keeping in loose and strong shape, I've been working on reducing my snacking between meals, and your creative idea for workout "snacks" takes on a new form for me. Thank you!
I walk,do push up, stretches, squats. Plank a little sometimes eat two medium or small meals or One big meal a day. I do all the little things you said that add up. Healthy habits is key. It's lifestyle not diet that need change
This really resonates with me! For years I worked out all the time in a gym and it was always an on again off again struggle to maintain it. I'm just now recovering from a long-term shoulder injury and have zero interest in returning to the gym. I also believe in constantly moving my body throughout the day. I've begun to do some yoga again. The one thing I've been really good at is walking a lot (I live in a city without a car), but your advice on exercising and moving generally throughout the day makes so much sense to me. Thank you for this!
If your shoulder allows it, do hangs. Passive hangs. After breaking my clavicle, I've focused on regaining mobility. Hanging did that for me, clearing up problems that I didn't know I'd had, like aches in my elbows and fingers. Amazing how hanging will work on the entire upper back and shoulders.
Best fitness advice I ever hear. I've, very half-assedly, tried to incorporate movement throughout the workday before, but I realize now that I didn't really take it seriously. I'll make sure to get myself a hangboard, kettlebells, floor pillow and a movable / adjustable desk.
Great video! I have herniated discs between L4 and S1, which have gotten better, but still cause pain. When I'm working at home, I need to set reminders frequently, to get up and stretch. I will definitely work on implementing some of these recommendations during my days though. I know I need to move more!
I have a couple of herniated disks too... for years I was in agony until I started strength training and calisthenics, now I only get the odd twinge instead of constant pain.
@@ukguy That is amazing! I'm working towards doing the same. I've just recently been able to start doing some yoga and simple movements without pain. Back & nerve pain is no joke ☹️
By coincidence, I adapted this approach last August, and it really works for me. It has turned exercise around the house into something easily managed, low pressure, and enjoyable. It's a fantastic way to break up routines and prevent stiffness when working on a computer. I'm 62, and by stretching exercise out to any time of day (even at work), I even managed to get a set of 6 packs for the first time. Highly recommended.
Wow, thank you for the turn-on to "Move Your DNA" by Katie Bowman. Read half of it over the weekend. (It's available in Scribd.) Mind-blowing. Paradigm-shifting.
My best mate and me we've agreed on a challenge to do push-ups max-rep every day for one year. We started in 16.11.2022 - first day I got 4 push-ups. After 4 weeks I could do 27, but realized my back hurts a bit so I'm taking it slower and adding yoga to train my back. All in all a pretty good development in under 2 months, very excited to see my future body in the mirror
FWIW, I recommend stopping short of your max (50-75% of max), then consider alternating days between push-ups and a pull movement like inverted rows. Consider adding 1-2 more exercises in a different plane of movement. Incorporate some static stretches of key muscle groups for 1 minute each and 5-6 times per week and I believe you’ll be even more excited about the progress … especially as you reduce the likelihood of injury. Prioritize sleep and eat a regular amount. Hope this is helpful!
I actually started doing this instinctively. I have a lock-down gym at home but as I live on two adresses I could not train one week. So now I do regulary some push-ups, planks, burpees, beginner nordic curls at the office, and it really is a relatively easy method of maintaining or even improving strength and flexibility. In fact I will do my last set of push-ups right now ;-)
I started taking care of my health when my business folded up due to covid. Sunlight, exercises, being active throughout the day. I am 73 now and have bigger muscles than ever before.
"Movement snacks" : it's a principle refered to as "greasing the groove", but it's worth mentioning that it's best used in addition to "regular" training sessions. Greasing the groove by training a movement multiple times a day with low volume really works wonder on the CNS, not so much on muscle hypertrophy if that's one's goal.
I usually learn something from your videos, but even when I don't, there's a simple pleasure in just hearing and being reminded of the truth. Keep shining.
Wow, I love this video. I've been doing this for decades! I never joined a gym. I add a lot, planned and spontaneous. I took the resistance band into work and got a partner to do a set of ten times X, then come to my work station and drop the band back off to me. Every time we completed a set, we marched that band into the training partner's office. Last year, I made 20 crepes. Each one takes 2 or so minutes. After each crepe, I did 5 pull ups. After an hour, or slightly less, I did 100 pull ups. Now I'm learning about not overdoing the same muscle group, so as to be able to be flexible. That's a good approach once something becomes too easy. Sometimes when I'm waiting in a cue, I feel like doing 10 push ups, or some other (cardio?) activity. I have subscribed and thank you because the office work approach is also gold.
I have small workout areas throughout the house/cellar/ and outside. Door pullup bars, dip bars, etc. and all short bouts of exercise. While sitting I perform isometric exercises, while performing household chores I stop and do some type of quick exercise. Intense 5 minute bouts while cooking/cleaning/whatever I will perform about 60 pushups or 40 pull ups or 50-60 squats a couple of times a week. While walking the dog on woodland trails I bring a resistance band and use the trees, plus air squats, sprint drills such as hops, bounding, walking backwards. It works and I do know how to relax and rest during the day/night. Nice video as always.
The past C19 years I've had to adapt to being at home all the time and started to look for ways to be more active throughout the day. Sometimes it's easy to find various ways to do this, but at times I felt stuck feeling like I need more examples, and this video surely sparked a few more ideas, thank you! The other thing was that I often felt like it's just so random and unstructured (as opposed to the good old gym program I used to follow, even though it had like you say , too isolated muscle groups hit once, maybe twice a week). So I'm still trying to figure out a program that I can do throughout the day, and over the course of a week hit the various body parts (compound movements a big help), and also incorporate strength, mobility, intensity, heart rate, etc I guess I'm not educated enough to understand how to construct such a plan, and therefor the feeling of uncertainty about what things I need, and what things I don't... Learning as I go
Amazing tips for when studying or producing, to create a movement space! My body goals are to achieve the splits, pullups and handstand holds, thanks for another insight!
Absolutely spot on, a small movements - all the time. I stretch at least 4-5 times a day, and it takes just a few minutes + 15-20 min. exercise in the morning with small cattle bells. Had a stiff lower back in many, many years, and now the pain the stiffness and the feeling that something is "pulling me" is gone. I play a lot of tennis (4-8 h pr. weak heavy hitting) and I realised that playing tennis is not a fitness, I need to be fit to play tennis, enjoy it and not being injured all the time. Great videos guys, keep it up. Thanks!
I start with meditating or an hour of beginner yoga that’s on a dvd. Then, I’ll do 10 push-ups, 10 squats, 10 lunges, and/or 5/6 pull-ups throughout the day. Sometimes, I’ll walk for 30 mins on the treadmill as well. Oh, sometimes I’ll meditate before going to bed. Thank you for the knowledge and I read for a couple of hours in the day. So when I’m reading I tend to get stiff and now that I saw your video I’ll change my seated and standing positions more frequently. Thanks for the knowledge!
I appreciate your videos as they inspire me to be more mindful. Since I spend a lot of time in front of the computer, I implement the techniques mentioned in the video. It's not easy, but as you said, practice makes perfect.
I used to have a spiral staircase in my old home, while I was in high school. Whenever I was going to use the staircases I used the banister as parallel bars to do 5 to 10 reps of dips, several times, every day. I had the most massive and well defined triceps of my class by the time when I graduated. Now the rest of my body needs to catch up 4 years of training in the gym, lmao.
Totally agree. As a climber I always find myself grabbing onto door jams or crimping random things. It helps and if you are injured this kind of working out is a god send.
I’ll admit, at first I thought this was going to be yet another video trying to sell something with lots of BS-spouting. Glad I continued watching. This video is actually full of great ideas that make plenty of good sense, and no toss outs for merchandise. Thanks!
Thank you for these. I'm doing everything I can to build strength and flexibility while my immune issues and chronic pain gets figured out by various doctors. I'm pretty much 24/7 in my house, unless going to pt or doctors, and I'm forced to be quite sedentary.
don't know your condition but give a shot to reading "Pain Free for Life" by Scott Brady. I've recovered from almost a decade of chronic pain and that book was what tipped my recovery over the edge after trying all kinds of therapies. you have to commit 100% for it to work though
I really support the message of this video. I’d like to share my two cents hoping someone can take inspiration from it: I have a door-pull up bar, pushup handles and a yoga mat in my office, and they’re always out. I don’t have a space to ‘put them away’ Everything in my office is away from my desk, so if i want to get a pen, book, charger, i have to get up. 9/10 times when i get up i do a handful of pushups, squats or pull ups. I’m basically always ‘greasing the groove’ with push pull legs. I also don’t own a car, so it forces me to walk or bike. And if i have big or heavy objects to carry, i carry them around myself. I’ve noticed that stuff that would’ve been hard for me a year ago, now is seemingly effortless. Things like moving furniture, carrying around bags if potatoes and milk crates. Etc. Highly reccomend
I'm really looking forward to your video on how to get around the problem of being immobile for 6-8 hours a day while sleeping. 😂 No, seriously, this short video is one of the best on exercise yet.
Well done on this. Reminds me of a scripture: “Through small and simple things, great things will come about.” I have always trained in martial arts but was never really flexible. Several years ago I decided to get into yoga positions throughout the day. Even when I lay in bed I bring my heels to my butt and let gravity pull my heels down. I may be watching TV and I’ll sit cross legged and slowly bring my head towards the floor. It’s always just a couple of minutes and I don’t exert too much effort but over time the results have been amazing.
Definitely will be going out of my way to use this advice. I’ve been exercising on a daily basis but not like how you’ve advised in this video but I certainly would like to do it in a similar way - no way I won’t benefit from this. Thank you :)
Some of the best fitness advice ive found in only 5 minutes. I do this for flexibility a lot. "Movement snacks" lol great! Whenever i pick something up, i go for a heels-down squat as much as i can.
Love this! I just recently discovered this idea and I've been trying to incorporate more movement throughout the day. Since I work at home, I'm MUCH more able to move around during the day. I incorporate some weightlifting moves and yoga pretty much every day, in addition to my cycling and walking in the afternoons/evenings. I'll let you know how it goes. :D
My oldest daughter is 4. She is one of the strongest, most flexible people I know; every muscle in her tiny body is visible. Watching her throughout the day, it's no wonder. She is moving a million times during the day. Running around the house chasing her sister, practicing her headstand and handstand over and over, climbing up onto the window benches and jumping down, jumping around in the couch, climbing anywhere and anything possible, arm walking from one end of the kitchen counter to the other, dancing whenever she feels like it, spending most of her 'sitting time' on the floor in various positions and the list goes on and on 😄 What she does is definitely the definition of movement snacks. Children find it so natural to use their bodies, and explore what they can do - and I believe that it will stay like that, if we give them the freedom to keep doing it.
Good ideas! Thank you! I walk to my work daily, 10 minutes walk there and 10 back. I do my grocery shopping by foot. I go to the gym twise /week, but I find gym very boring. That is why I will figure out, how to use this system. And even then I can continue going to the gym, even it is so boring. In summer, I cycle.
@@InYourFaceMoFo the size pf the screen helps with some eye strain, but not all. What with blue light, and screen motion etc. But I get what you mean. I have a 27 actually, and 2 24s, but my goal as a visual artist especially is a 30 incher or some form of curved ultrawide. Being able to work in higher res without straining is def a thing to work toward. But to be fair, this commenter is working on a 12 inch screen and is clearly looking for solutions with their current setup.
You SHOULD exercise your eyes. Do some Eye Yoga. We used to do eye exercises at the beginning of yoga class 👀 Here is an Eye Yoga practice you can try: th-cam.com/video/J7KVbo1ABcc/w-d-xo.html
Incredible tips! When I was in peak athlete routine (been a few years) I used to alternate between traditional week long programs (chest monday, abs tuesday, etc.) and far more intense versions where I would do legs 5 days straight, then abs for five days straight- Im a big fan of "mixing it up" so for a while I also mixed in "whole body workout days" where I would pick 1-2 exercises per muscle group and hit a little of everything. That intense week of legs was really brutal, but then I didn't do much that was intense for legs for a couple weeks and it was a fantastic way to build muscle strength because for that whole week my legs were really sore and I was constantly pushing them beyond their limits. Not the strategy for everyone...
You guys crack me the hell up. This is similar to the article I read about the efficacy of walking 10,000 steps a day, followed by diet, weight training and mobility. There's this little thing called life that creeps in that won't afford the 3 hours a day being peddled. But yeah, thanks for uncovering this great secret. See you when you are 56.
sounding a little bitter, my man. This is the antithesis of training 3 hours a day. It's simply doing a few pullups a few times a day. If health is important to you, it's not hard to find time for it.
Since having a baby and a new job that requires a laptop most of the day I have started to incorporate “movement snacks” throughout my day. Pushed two stools together and sit cross legged at my desk. Set an hour interval timer and do some pullups or squats or something and spend a few moments backbending over a duraball. My favourite and most accessible though? Grab the edge of my chair/stools while I am sitting and do a handful of body lifts! They keep my vinyasas strong and light.
When I work at home I have kettlebells, resitance bands, a mobility stick, Bulgarian bags, a step box - and clubs and maces. I just do a few reps of something when I can At work I have a stand up desk and do resistance bands and isometric work at my desk.
Music teacher at a performing arts centre. I completly changed how I teach. No chairs for me in my studio, I leave the door open. I pace around, sit or kneel on the floor. No desk anymore, I grab my laptop and use it on the floor. Even some of my violin students sit with me on the floor. During breaks I will pop into a dance studio for a few minutes. Changed my diet. Was @ 296 now @ 224
I do a lot of work at my kitchen table. So I often get up and do pushups at the kitchen counter or a triceps extension with my hands on a chair. I liked all your ideas too!
I'm in my early 50's and I've just recently realized that my training routines have always been (for the most part) in the sagittal plane. I recently listened to a Huberman Lab podcast about training and they talked about the importance of incorporating twisting/bending - basically non-sagittal plane exercises - into your workout and it's like a lightbulb went off. If you think about it most exercises are up/down, forward movements and when you're young and active you naturally do a lot of bending and twisting but when you start to get old and sedentary that tends to go away which can lead to becoming injury prone. Incorporating these types of exercises can help mitigate the injuries. Where I'm going with all this is that I can see incorporating all day movement with some twisting/stretching movements for max benefit. Thanks for the idea!
This is great. I always try to take the hard way. Like when I write a grocery list. I will not just make a list of all the items i need on one sheet paper. I'll write only one item on every sheet of paper within the pad! Sometimes, if I'm really out of stuff, it takes about 80 pages. Almost a whole pad! But when I walk to the grocery store and grab an item and eliminate a page, I look at all the people around me and say " I'm going to be in such a better shape than you all". Great video!
Thank you, know I now I am not insane because I dusted off my VCR & set it up downstairs and dusted off my VCR yoga tapes and keep it on all day long, so in between jumping on my mini trampoline, hoola hoops always in sight, so eating the frog is easy , completing my hardest task of the day doing movement snacks, thank you so much 4 posting and you make a lot of sensem
The body adapts to what we do most frequently, so make sure you're giving it the right inputs to match your goals. What do you do everyday? Let us know in the comments below 🤙
Desk stand link, please?
What is the name of this desk for the floor?
True that! I barely do any cardio however when it comes to climbing, I rarely gas out even it's 30 meters of straight climbing with tools and equipment.
I walk to work every day, I work outside all day, then I come home and do simple bodyweight exercises like push ups and pull ups. Never had to go to a gym or go on a diet to keep in shape. It's the perfect way to stay healthy for the majority of people.
@@johnmaaate2833 same! My job is a technician in the telco industry so moderately physical.. I do chin uos, pull ups one day, with good stretching, walk my dog.... next day some low intensity hiit mainly on floor with body weight squats in it, like Mike tyson push uos, burpees, t planks, etc stretch and walk dog.. then next day, come home just walk dog... and repeat.. I'm 42, feel great
I'm an 82 year old yoga/fitness instructor and have been practicing and preaching this message forever. Most people think I 'm in my 60's. And, for the most part, I have been able to avoid typical gym related injuries.
Wow Rose! You are my life goals. Do you have an instagram or TH-cam channel? Or even zoom classes?
People have asked me whether I 'd be interested in making videos. Frankly, I 'm a technophobe and wouldn't know where to start. I workout/teach fitness and yoga in a gym and try to encourage and be a role model for others.
Nice. Fellow yoga person! I've done yoga for many years!
:3 Yoga, walking, stairs, fasting, veganism, breathwork, NSDR (Andrew Huberman), etc.
True. However, rolling foams (I used to use them) have been debunked in peer-reviewed studies. They actually make certain conditions worse. The pushing into muscles doesn't unlock "knots" either. Plus, a lot use bad posture with foam rolling. #GoVegan 💚🌱🔥😻😻😻🔥🤝 too, for health, the planet, superior mockups, the animals, ending world hunger, to hit the biggest causes of deforestation and pollution, save on financial costs for several things (groceries, counterproductive "medications", healthcare costs, oil burned to transport animals and to go buy more "food", etc.), and so forth.
I am 61 and have noticed that my leg and back muscles have greatly improved over the past year without any other workout except changing to floor sitting and sleeping on a Japanese futon. I was motivated because I saw others slightly older than myself not able to get up by themselves from the floor. So glad I did this change. Now I want to incorporate more tips as you show on your channel. Great ideas!
Do you feel well rested when using the Japanese Futon? Are there any Cons to it compared to a regular bed? I'd never heard of a Japanese Futon until seeing your comment. Definitely looks interesting to try.
hey man that's fantastic. stay mobile!
Pam, that is wonderful to hear! I am only half your age (28) but I work in a restaurant and I've noticed women I work with in their early 20s have mobility issues due to more seditary lifestyles, they would make comments "how do you do that" when all I did was squat to the floor to pick something up🤷♀️. But it made me realize that how important it is to keep up with these types of movements, use it or lose it as they say. I find it hard to stay consistent, but on busy days I try to get even just 10 minutes of movement, sometimes I just dance in my room (I used to be a ballerina :) makes it a little more fun)
@donkler the only con is that it needs to be aired out and flipped more than a western style mattress. Other than that, very comfortable, good for alignment and all natural fibers.
62 here. Thanks for the share
i worked for a moving company in NYC. 12 hour days twisting objects. kneeling, crouching. going up and down stairs holding objects in sometimes awkward angles. pushing pulling all day long.. i would get 25,000- 30,000 steps per day... i never ever felt better in mood. more flexible and stronger than when i did that job.
I know what you mean. When I worked as a warehouse associate at an Amazon facility, I was in my best physical shape ever. The job was physically strenuous but I moved nearly every single muscle in my body for 10+ hrs per day. Not only did I look great, but I also had the most stamina at that time. Now I'm at a higher paying desk job, but I'm more tired than ever. I have absolutely no time to do anything else--not even to exercise. Talk about a complete 180.
I know exactly what you mean, I used to work at this fruit processor warehouse as a warehouse assistant and most of the shifts were regularly timed to last 10 to 12 hours, in which I used to be running all day long mostly without a rest, only the time for lunch, I love workout, and love running, except for the $#!!+y boss we had and the run-in-a-hurry-costumers, I just liked every second of it, not to be a boot-licker, but when it comes to do some specific tasks that required strength during the day, I was very eager to do so, but not for the love of work for them, but for the love of workingout! I resigned 3 months ago and, Guess what, have gotten a bit of a fat! Watching this video is a good reminder of how much we need to strech and workout everytime we have the chance!!! Peace!!!
Awesome ideas
Long Shoremen in the 1920's?? had the highest longevity according to life insurance actuaries.
@@sirdonaldofthewarcry no wonder why they were so healthy, long shifts working out, without all the trashy food that we can find today everywhere,no cellphones to dope us, and a different mindset, a totally different mindset compared to today's!!!
Absolutely right on this one. I realised this last week. Why not spend a few minutes every hour just doing stretches and strengthening exercises. You can do them almost anywhere (but maybe not in a job interview). People might think you are crazy, but as I AM crazy it doesn't really matter 🙂 Excellent video, as always.
Crazy is thinking humans should sit in a chair for 8 hours a day, you are the sane one.
what a weird thing to say.
Yes, I've been randomly bursting into exercises around friends and family and even strangers in public for most my life 😄 can't sit around for very long...thabks for confirming, we are the sane ones 👏
@@carlmurphy2416 it's not even us on some sense who think that. They discovered that there are specific strands of bacteria within us that reward being a coach potato. They get fed and reward you with happy hormones, because if you would move then they wouldn't get fed that much energy, so they evolved to keep you on the couch. Changing bacteria can make slim people fat and fat people slim.
We aren't slaves to the government as much as we are slaves to our internal biom. After all we are just the shell that houses them =)
OWN your crazy!!! 🤣 We're all a little crazy. What is normal anyways??
I totally agree. At 67 I do pullups and dips each morning before going to work, and at night. I also do some kettlebell swings, snatches and squats during the day (I have a kettlebell in my office). Never to failure.
love it!
Good deal. I do a similar set up but I’m much much younger than you I’m 64. Ha. Rock on !
Same Here Micke I have kettlebells in my office and go for walks with them every 90 min
What's your setup at home to do pullups? Do you have an Amazon link to it?
That's not how.muacle growth works at all. Without hypertrophy you will not make gains.
I bought the DeskStand after watching this last week, and I am in love. Working on the floor is a game-changer. Thank you, man!
This sounds a lot like the "grease the groove" regimen. Consistent exercise throughout the day, every day, well below failure. I've been doing this with pushups recently. I assessed my level by doing as many pushups as I could in one set (12) and then I did 6 pushups every few hours every day for a few weeks. Reassess, now I'm up to 16 max, and now I'm doing sets of 8 scattered throughout the day.
It feels great to be able to exert myself most every day instead of pushing to failure 2 or 3 times a week. It really helps you identify with the exercise. I feel more active and motivated and more like an athlete when I do pushups everyday
exactly: it's another way to call it, but it is GTG 100%
Reminds me of Pavel
Very different aproach would be Mike Mentzner's heavy duty.
@@blackjohnny0 the point is the "philosophy" behind. The Strenght Side is all but body building (and I do agree with his approach).
because it is, he's literally just described greasing the groove but called it something else.
So smart. I am 60 years old and have thought that way my entire life. But it looks like you took it just a step further. I get teased a lot at work when I just start leg lunging for no reason but everyone admires me and asked me questions about health and fitness. Great job. I’ve just subscribed young man keep it up.
Right to the message. No BS filler. No grab ass. These guys are really helpful and they respect your time
No, he is just bringing up ''greasing the groove''. There is nothing new to this approach.
@@thegnjdk Well, there's nothing new to the human body, so that sounds appropriate. 🤔
No grab ass? I didn't know there much grab assing going on with these youtubers
Yes! Stepping out of the comfort zone and choosing your ‘hard’. Hand grind your coffee, take the stairs more often, and movement snacks! These are things I already embrace, although the movement snacks thing is still not fully developed on my part. This video gives me inspiration to work on it more!
I set my phone reminder to go off every hour on the hour. I have discovered for me that interrupting sitting is more important than the intensity or duration of the interruption. Sometimes I take my computer to the kitchen and stand at the counter. Sometimes I listen to a podcast while parading around my flat. Sometimes I get down on the floor and do stretches. Doesn't matter. What matters is interrupting the sitting. First few weeks it actually made me sore! But, I'm getting my mojo back at age 68. Love your content, guys. Keep up the good work!
Good for you!!
@@kathleenbefittwell Thanks!
Oh wow. This is what Ive been doing since I was 20, and I'm 42 now. I'm surprised and happy to see this being talked about. It leads me to believe I've been doing something right all these years.
For those asking, the floor desk seems to be a company called Deskstand. Imagine that. I was thinking of making my own DIY folding table, but I might consider buying one.
@@erikalynn9730 I love it!
:) any tips on where to get that wooden pullup bar..? THAT is the best..!
Not 50 bucks, more than triple that 🙁 Too late to put it on my Xmas wishlist 😂
@@aaradhikachopra climbing hangboard.
@@briand5047 thankyou brian for the answer..:)..and the thought
I've been working out like this for 15+ years. Stretching and calisthenics and maybe a few kb exercises in the morning. Later in the day (when I worked in the office) I would either go to the gym at lunch and do a 'formal' workout or just go there and hit a few sets and leave. And after work, depending on my lunch/late afternoon routine, either workout, or play (BB, swimming, tennis). And I would always sneak in pushups or running in place, jumping jacks, whatever here and there sometime in the day. It's kept me in decent shape for years.
Love it! "Best thing about sitting on floor is that no position is too comfortable so you have to move all day "😂
Integrating movement into daily life in the least resistant way is key! Stretching before getting out of bed is the best way to start your day. Stretching your legs while laying in bed, then sitting on the side of your bed and stretching. Before you even get out of your room you've already had a great start to the day and done more than most people do all day and it makes walking and moving easier all day. My body feels so much better after doing this for the last 3 months! Body weight exercises between meetings, while making a coffee, while reading emails etc.. it makes menial tasks way more productive!
Great video. 'Totally agree, making the exercise equipment always there 'tempting you', in-your-face constantly, especially when your body wants some movement.
I've installed (for during PC waiting times like uploading, installing, or just beautiful videos on TH-cam, or general interesting watching/learning)
1. A homemade rower (bicycle tube elastic straps, handle, anchored to leg of PC desk, within view of PC screen.
2. A bar-hang at top of door frame, within view of PC screen.
3. A homemade chest exerciser (bicycle tube straps anchored to door frame, with handles, lean forward to work my chest, clock visible as well as the PC screen.
4. A secondhand rebounder (small trampoline)
5. A $5 skipping rope in the kitchen for when I'm waiting for the kettle to boil etc. Superb aerobic exercise. Starting now, 'can only do 60 skips, but will increase over months/years).
6. Converted one of the toilets into a daily steam sauna & infrared lamps (online-bought the steamer $100, and lamps & clamps, and thermometer etc. another prob. $200, $5 secondhand heater.)
7. Secondhand large chest freezer, sealed with roof sealant, filled with water, chilled to ice-top, for daily ice bath 3 mins. =)
Almost every day, I swim, but it’s not regular static swimming, it’s mostly moving through water in ways that I see on this channel and others but with the assist of water. There are days that I skip, but I love this video because it has so many ideas to incorporate. And on the days that I skipped swimming in general, my body tells me about 3 o’clock in the afternoon that I need to get up and stretch and do some work on my body.
I incorporate when doing chores, squats during laundry, Releve during putting dishes away… balance ball at desk. Thank YOU for your message
Agreed. This mimics the period when I was at my fittest and strongest based at outdoor base camps for weeks and months. There was no gym but some farm work, construction maintenance and a ton of hikes and swimming involved too.
Good stuff! I am 70 years old and I only sit while eating meals. Your tips on standing to study and work are great and much appreciated. My daughter found me a portable desk similar to the one you have and I plan to get that puppy on the floor. Thanks! A
Completely agree with this approach! We are not supposed to stay in the same, especially sitting, position for a long time. And all body muscles should be engaged in the daily life activities. Balance is everything. I’m practicing Qi Gong every day apart from my callisthenics routine and this gives me much higher level of body awareness that I had before.
Training through out my day a set of chins here a set of dips there A hollow hold. Some face pulls a bike ride a hike just keep moving. Who says a work out has to be 45 mins long what about 45 seconds 20 times in a day. Our forefathers would have done the same. Nice work opening up the spectrum so we’re training all day long. Awesome guys.
Movement snacks, Love it!
I call this "greasing the groove". I find that while I'm home sitting on the couch watching TV, that if I hit something during commercials * a set of squats, pushups on the stairs, touching my toes, or whatever simple exercise you want, is just an amazing way to keep my body going.
I have a timer for when I work: 45 minutes focused work, 3 minute bio break, 7 minutes stretching and calisthenics. I’m going to add pull ups and push ups! Thank you 🙏🏽
What is a bio break?
@@Snarfz0orz drink water, go to bathroom, get fresh air, etc.
people tend to say bio break for going to the bathroom
EPIC
i love this!
Love the way you think. Your body is getting signals throughout the day as to what it needs to improve. Doing a regular gym session works, but getting in more volume spread out throughout the day gives more signals to your body with less strain potentially if done right.
Dude, your the first to reach me with this mentality! I’ve always worked out but after the lockdown I became a remote employee and began to workout periodically throughout the whole day! Ive never been as functionally strong and flexible as I am now. I’ve been wondering if anyone does this and here you are. Killer video 🤙
This is how I've been working out for years. I struggle to make my way to the gym so I just bought a few simple items to keep at home and all throughout the day I'll just do some pullups, pushups, kettlebell exercises, sorta just whatever I'm feeling like. I could probably use some structure and goals to help focus what I'm doing, but it's been great in keeping my body more fit and flexible than a lot of people I know my age (I'm 41 now).
This concept is also called Greasing The Groove. It was popularized by Pavel Tsatsouline in his book "The Naked Warrior". It's great to see creators using simple and effective old school training methods that actually work. I couldn't do more than 3 Pull Ups two years ago. But, now I can do around 12 Pull Ups because of GTG and the Fighter Pull Up Routine (If I had been consistent I would've been able to do more). Again great work as always guys!! ❤️
I'm extremely lazy when it comes to working out. My routine is a simple 30 push ups 60 sit ups in the morning. after that I will just randomly do pushups and situps. When I game, depending on the game I set conditions, like 10 pushups between every game, or 10 pushups every death. This is easy to do, fast, and really helped me make gains faster.
Make sure to do some squats. You won’t regret training your legs
yea add some normal squats like afro said and you're good, and maybe a run or jump rope
The last few days I was just thinking on how to improve my mobility, flexibility and strength in certain areas and I thought that a few short mobility and workout blocks throughout the day may be the right answer. I'm glad to see you advise the same thing and even give me further ideas. I will definitely try working on the floor as well, never though of it.
'yoga with adrienne' is a great channel on here too. can't recommend yoga enough.
Couldn’t agree more with your message and I’m spreading it around❤ Too many of my friends are kicking themselves for not going to the gym often enough. No pain, no gain mentality is really hurting them, you don’t feel “it” after a simple walk.. As for the desk setup, I wanted to combine floor sitting and my desk, so I got a “crossfit” box, it really gives you a lot of standing and sitting options to choose from. Have a great 2023!🎉
Hi,
nicely explained! Thank you!
Daily movement snacks = walking the dog, 20 min indoor bicycle (it's snow outside), a bit of stretching, maybe some core strength exercises, stairs instead of elevator, ... The little things. And surprisingly, it really does show!
This applies to almost everything. If you want to become fluent in a language, you need to use it throughout the day. Make it part of your lifestyle. I stretch while taking a shower, in bed. I use my abs/core when I sit up or turn over. I do squats when I lift something. Movement should be a part of your lifestyle/daily routine throughout the day.
I walk, stretch and make sure I get plenty of water every day. I've also started writing everyday in the mornings for the last three weeks with great results. I meditate most mornings. Have coffee with my husband every day. Life is great when I have a routine .
Do you have any suggestions for beginner meditation follow along videos?
When I study or do any desk-chair work, I have a 10-15 min break where I stand up and juggle 3 balls, have a stretching band to stretch, and do some body exercises such as blurpees, or just push ups and sometimes just walk outside or around. It promotes blood flow and gets my heart moving and have been feeling a lot more creative and energy has been up. I’m 29 btw.
Biggest thing I notice is the relief in my Lower back. Sometimes it gets very painful and tight after a long session of sitting in the chair. But after incorporating those small routines I’ve been feeling a lot better.
FITNESS SUSTAINABILITY! I LOVE IT! ❤️❤️❤️🥰 I do something everyday, not the same things but I feel weird if I haven't intentionally moved in some way. I often do on the spot sprints and jump ropes, counter pushups, and air squats on most days then decide what else I feel like doing next.
Remember, the Koala is most elusive beast, just by laying idle and quiet to oneself, it goes unnoticed basically maneuvering and evasion without no maneuvering and evasion.
Just split from my partner and got my own place. Have been purposely choosing furniture and design options to maximize space but to also keep my body moving throughout the day and it is changing my life in ways I never expected everyday.
Very nice tip… I recently started doing lunge and split squat stretches in the morning, and some other stuff, depending on how I feel. It really helps my back at 52. Love your channel
keep it up!
I have been doing this for the last 6 weeks and have seen significant improvements, both physical and mental. My back pain is gone, due to constant movement, I walk 10km every single day. I feel and look stronger, since I train every single day 7/7 and throughout the day with basic calisthenics movements, which I divide them in chunks Until I reach my goal rep.
I was introduced to this method on some obscure comment on an old strength forum thread, they called it "Greasing the groove". It works wonders! I am definitely not returning to the old Bodybuilding split; too constrained, too localised. This type of training feels more natural and more enjoyable and actually mimics how our body used to act and perform millenias ago.
High key genius! Your methods are so simple yet SO smart! Thank you
Thank you for the shoutout to Katy Bowman! She is responsible for my obsession with movement. That book is amazing and should be a part of everyone’s library. Thank you for all you do.
This is genius. Thank you. In addition to keeping in loose and strong shape, I've been working on reducing my snacking between meals, and your creative idea for workout "snacks" takes on a new form for me. Thank you!
I walk,do push up, stretches, squats. Plank a little sometimes eat two medium or small meals or One big meal a day. I do all the little things you said that add up. Healthy habits is key. It's lifestyle not diet that need change
This really resonates with me! For years I worked out all the time in a gym and it was always an on again off again struggle to maintain it. I'm just now recovering from a long-term shoulder injury and have zero interest in returning to the gym. I also believe in constantly moving my body throughout the day. I've begun to do some yoga again. The one thing I've been really good at is walking a lot (I live in a city without a car), but your advice on exercising and moving generally throughout the day makes so much sense to me. Thank you for this!
If your shoulder allows it, do hangs. Passive hangs.
After breaking my clavicle, I've focused on regaining mobility.
Hanging did that for me, clearing up problems that I didn't know I'd had, like aches in my elbows and fingers.
Amazing how hanging will work on the entire upper back and shoulders.
Best fitness advice I ever hear. I've, very half-assedly, tried to incorporate movement throughout the workday before, but I realize now that I didn't really take it seriously. I'll make sure to get myself a hangboard, kettlebells, floor pillow and a movable / adjustable desk.
Great video! I have herniated discs between L4 and S1, which have gotten better, but still cause pain. When I'm working at home, I need to set reminders frequently, to get up and stretch. I will definitely work on implementing some of these recommendations during my days though. I know I need to move more!
Ah yes recovering from injury is one of the top reasons to create a daily routine so you can get some blood flow to your problem areas daily!
I have a couple of herniated disks too... for years I was in agony until I started strength training and calisthenics, now I only get the odd twinge instead of constant pain.
@@ukguy That is amazing! I'm working towards doing the same. I've just recently been able to start doing some yoga and simple movements without pain. Back & nerve pain is no joke ☹️
Do you have an inversion table and hang from a chin up bar for traction??
@@paulzenchuk7807 I def found hanging with my feet still touching the ground really helped, maybe 90% of my weight hanging passively.
By coincidence, I adapted this approach last August, and it really works for me. It has turned exercise around the house into something easily managed, low pressure, and enjoyable. It's a fantastic way to break up routines and prevent stiffness when working on a computer. I'm 62, and by stretching exercise out to any time of day (even at work), I even managed to get a set of 6 packs for the first time. Highly recommended.
Wow, thank you for the turn-on to "Move Your DNA" by Katie Bowman. Read half of it over the weekend. (It's available in Scribd.) Mind-blowing. Paradigm-shifting.
My best mate and me we've agreed on a challenge to do push-ups max-rep every day for one year. We started in 16.11.2022 - first day I got 4 push-ups. After 4 weeks I could do 27, but realized my back hurts a bit so I'm taking it slower and adding yoga to train my back. All in all a pretty good development in under 2 months, very excited to see my future body in the mirror
FWIW, I recommend stopping short of your max (50-75% of max), then consider alternating days between push-ups and a pull movement like inverted rows. Consider adding 1-2 more exercises in a different plane of movement. Incorporate some static stretches of key muscle groups for 1 minute each and 5-6 times per week and I believe you’ll be even more excited about the progress … especially as you reduce the likelihood of injury. Prioritize sleep and eat a regular amount. Hope this is helpful!
I actually started doing this instinctively. I have a lock-down gym at home but as I live on two adresses I could not train one week. So now I do regulary some push-ups, planks, burpees, beginner nordic curls at the office, and it really is a relatively easy method of maintaining or even improving strength and flexibility. In fact I will do my last set of push-ups right now ;-)
I started taking care of my health when my business folded up due to covid. Sunlight, exercises, being active throughout the day. I am 73 now and have bigger muscles than ever before.
"Movement snacks" : it's a principle refered to as "greasing the groove", but it's worth mentioning that it's best used in addition to "regular" training sessions. Greasing the groove by training a movement multiple times a day with low volume really works wonder on the CNS, not so much on muscle hypertrophy if that's one's goal.
It makes certain movements possible which can lead to hypertrophy
I usually learn something from your videos, but even when I don't, there's a simple pleasure in just hearing and being reminded of the truth. Keep shining.
Link to that wooden floor desk, please?
Wow, I love this video. I've been doing this for decades! I never joined a gym. I add a lot, planned and spontaneous. I took the resistance band into work and got a partner to do a set of ten times X, then come to my work station and drop the band back off to me. Every time we completed a set, we marched that band into the training partner's office. Last year, I made 20 crepes. Each one takes 2 or so minutes. After each crepe, I did 5 pull ups. After an hour, or slightly less, I did 100 pull ups. Now I'm learning about not overdoing the same muscle group, so as to be able to be flexible. That's a good approach once something becomes too easy. Sometimes when I'm waiting in a cue, I feel like doing 10 push ups, or some other (cardio?) activity. I have subscribed and thank you because the office work approach is also gold.
Is there a link for that adjustable wooden chair/table you were using?
Following
@@ccmills87 yeah
Yeah I've been doing this for years and now I'm 34 & I feel badass as ever.
I LOVE that adjustable floor desk😍! Can you share the manufacturer's name and/or where you purchased it? Thanks!
Same, it looks amazing!
Me too - where can I get one
I have small workout areas throughout the house/cellar/ and outside. Door pullup bars, dip bars, etc. and all short bouts of exercise. While sitting I perform isometric exercises, while performing household chores I stop and do some type of quick exercise. Intense 5 minute bouts while cooking/cleaning/whatever I will perform about 60 pushups or 40 pull ups or 50-60 squats a couple of times a week. While walking the dog on woodland trails I bring a resistance band and use the trees, plus air squats, sprint drills such as hops, bounding, walking backwards. It works and I do know how to relax and rest during the day/night. Nice video as always.
The past C19 years I've had to adapt to being at home all the time and started to look for ways to be more active throughout the day. Sometimes it's easy to find various ways to do this, but at times I felt stuck feeling like I need more examples, and this video surely sparked a few more ideas, thank you! The other thing was that I often felt like it's just so random and unstructured (as opposed to the good old gym program I used to follow, even though it had like you say , too isolated muscle groups hit once, maybe twice a week). So I'm still trying to figure out a program that I can do throughout the day, and over the course of a week hit the various body parts (compound movements a big help), and also incorporate strength, mobility, intensity, heart rate, etc
I guess I'm not educated enough to understand how to construct such a plan, and therefor the feeling of uncertainty about what things I need, and what things I don't... Learning as I go
Working in a physical therapy clinic, I do exercises all day with my patients. Whatever they are doing, I do along with them!
Amazing tips for when studying or producing, to create a movement space!
My body goals are to achieve the splits, pullups and handstand holds, thanks for another insight!
Absolutely spot on, a small movements - all the time. I stretch at least 4-5 times a day, and it takes just a few minutes + 15-20 min. exercise in the morning with small cattle bells. Had a stiff lower back in many, many years, and now the pain the stiffness and the feeling that something is "pulling me" is gone.
I play a lot of tennis (4-8 h pr. weak heavy hitting) and I realised that playing tennis is not a fitness, I need to be fit to play tennis, enjoy it and not being injured all the time.
Great videos guys, keep it up. Thanks!
Amazing advice! I am nearing 128 years now but I feel like I'm in my 30s again!
I start with meditating or an hour of beginner yoga that’s on a dvd. Then, I’ll do 10 push-ups, 10 squats, 10 lunges, and/or 5/6 pull-ups throughout the day. Sometimes, I’ll walk for 30 mins on the treadmill as well. Oh, sometimes I’ll meditate before going to bed. Thank you for the knowledge and I read for a couple of hours in the day. So when I’m reading I tend to get stiff and now that I saw your video I’ll change my seated and standing positions more frequently. Thanks for the knowledge!
I appreciate your videos as they inspire me to be more mindful. Since I spend a lot of time in front of the computer, I implement the techniques mentioned in the video. It's not easy, but as you said, practice makes perfect.
Nice man keep it up!
Oil like that NOT easy as you said. Controll goes to mindful overlay on senses near upto 128SK. So why is it so quiet.
Congratulations on 1.07 million registrants. Keep up the good work. I am 51 years old and I train almost every day.👏🏻
I used to have a spiral staircase in my old home, while I was in high school. Whenever I was going to use the staircases I used the banister as parallel bars to do 5 to 10 reps of dips, several times, every day. I had the most massive and well defined triceps of my class by the time when I graduated. Now the rest of my body needs to catch up 4 years of training in the gym, lmao.
Totally agree. As a climber I always find myself grabbing onto door jams or crimping random things. It helps and if you are injured this kind of working out is a god send.
Laptop desk link please!
I’ll admit, at first I thought this was going to be yet another video trying to sell something with lots of BS-spouting. Glad I continued watching. This video is actually full of great ideas that make plenty of good sense, and no toss outs for merchandise. Thanks!
Thank you for these. I'm doing everything I can to build strength and flexibility while my immune issues and chronic pain gets figured out by various doctors. I'm pretty much 24/7 in my house, unless going to pt or doctors, and I'm forced to be quite sedentary.
sorry to hear that but yes finding the small ways to keepo yourself moving is key. Best of luck in recovery!
don't know your condition but give a shot to reading "Pain Free for Life" by Scott Brady. I've recovered from almost a decade of chronic pain and that book was what tipped my recovery over the edge after trying all kinds of therapies. you have to commit 100% for it to work though
@@Strengthside thank you very much and definitely!
@@abrizzar oh thx fam, ill look that up on the Amazons
I really support the message of this video. I’d like to share my two cents hoping someone can take inspiration from it:
I have a door-pull up bar, pushup handles and a yoga mat in my office, and they’re always out. I don’t have a space to ‘put them away’
Everything in my office is away from my desk, so if i want to get a pen, book, charger, i have to get up. 9/10 times when i get up i do a handful of pushups, squats or pull ups. I’m basically always ‘greasing the groove’ with push pull legs.
I also don’t own a car, so it forces me to walk or bike. And if i have big or heavy objects to carry, i carry them around myself.
I’ve noticed that stuff that would’ve been hard for me a year ago, now is seemingly effortless. Things like moving furniture, carrying around bags if potatoes and milk crates. Etc. Highly reccomend
I'm really looking forward to your video on how to get around the problem of being immobile for 6-8 hours a day while sleeping. 😂 No, seriously, this short video is one of the best on exercise yet.
bro we toss and turn in our sleep so much. i have never done an ab workout in my life but my core is shredded because of my sleep habits
Well done on this. Reminds me of a scripture: “Through small and simple things, great things will come about.” I have always trained in martial arts but was never really flexible. Several years ago I decided to get into yoga positions throughout the day. Even when I lay in bed I bring my heels to my butt and let gravity pull my heels down. I may be watching TV and I’ll sit cross legged and slowly bring my head towards the floor. It’s always just a couple of minutes and I don’t exert too much effort but over time the results have been amazing.
Definitely will be going out of my way to use this advice. I’ve been exercising on a daily basis but not like how you’ve advised in this video but I certainly would like to do it in a similar way - no way I won’t benefit from this. Thank you :)
Some of the best fitness advice ive found in only 5 minutes. I do this for flexibility a lot. "Movement snacks" lol great! Whenever i pick something up, i go for a heels-down squat as much as i can.
Love this! I just recently discovered this idea and I've been trying to incorporate more movement throughout the day. Since I work at home, I'm MUCH more able to move around during the day. I incorporate some weightlifting moves and yoga pretty much every day, in addition to my cycling and walking in the afternoons/evenings. I'll let you know how it goes. :D
Yes, exactly. Especially important as you get older and the natural tendency is to move much less. Thanks for the advice and tips. So important.
One thing you can do is 2-3 pull-ups every time you walk under your bar. Since mine is on the door frame to my office, I'm in and out quite often.
Since doing that what is your max?
Yea that's a great one! pullups everyday is so good for the body
@@Strengthside thanks for the video. What’s the name of the board you use for pull ups above your door?
@@SoberRomeo2011 I've done around 20ish one time.
@@nicosma42 it’s a finger board
My oldest daughter is 4. She is one of the strongest, most flexible people I know; every muscle in her tiny body is visible. Watching her throughout the day, it's no wonder. She is moving a million times during the day. Running around the house chasing her sister, practicing her headstand and handstand over and over, climbing up onto the window benches and jumping down, jumping around in the couch, climbing anywhere and anything possible, arm walking from one end of the kitchen counter to the other, dancing whenever she feels like it, spending most of her 'sitting time' on the floor in various positions and the list goes on and on 😄 What she does is definitely the definition of movement snacks. Children find it so natural to use their bodies, and explore what they can do - and I believe that it will stay like that, if we give them the freedom to keep doing it.
Greasing the Groove.
That's right!
Good ideas! Thank you! I walk to my work daily, 10 minutes walk there and 10 back. I do my grocery shopping by foot. I go to the gym twise /week, but I find gym very boring. That is why I will figure out, how to use this system. And even then I can continue going to the gym, even it is so boring. In summer, I cycle.
What about the eyes? Working all day with a 12 inch notebook will stress the eyes 😂
I'd suggest the 20/20/20 method. Every 20 mins of screen time, look at something 20 feet away for 20 seconds. Helps rerelax the eyes again. 🤙
@@delsings or invest some bucks into two 27inch screens 😂
@@InYourFaceMoFo the size pf the screen helps with some eye strain, but not all. What with blue light, and screen motion etc. But I get what you mean. I have a 27 actually, and 2 24s, but my goal as a visual artist especially is a 30 incher or some form of curved ultrawide. Being able to work in higher res without straining is def a thing to work toward. But to be fair, this commenter is working on a 12 inch screen and is clearly looking for solutions with their current setup.
You SHOULD exercise your eyes. Do some Eye Yoga. We used to do eye exercises at the beginning of yoga class 👀
Here is an Eye Yoga practice you can try: th-cam.com/video/J7KVbo1ABcc/w-d-xo.html
Try counting leaves on a tree or something similar, looking at green things helps counteract the blue light.
Thanks for giving Katy credit. Respect.👏🏻
Incredible tips! When I was in peak athlete routine (been a few years) I used to alternate between traditional week long programs (chest monday, abs tuesday, etc.) and far more intense versions where I would do legs 5 days straight, then abs for five days straight- Im a big fan of "mixing it up" so for a while I also mixed in "whole body workout days" where I would pick 1-2 exercises per muscle group and hit a little of everything. That intense week of legs was really brutal, but then I didn't do much that was intense for legs for a couple weeks and it was a fantastic way to build muscle strength because for that whole week my legs were really sore and I was constantly pushing them beyond their limits. Not the strategy for everyone...
You guys crack me the hell up. This is similar to the article I read about the efficacy of walking 10,000 steps a day, followed by diet, weight training and mobility. There's this little thing called life that creeps in that won't afford the 3 hours a day being peddled. But yeah, thanks for uncovering this great secret. See you when you are 56.
sounding a little bitter, my man. This is the antithesis of training 3 hours a day. It's simply doing a few pullups a few times a day.
If health is important to you, it's not hard to find time for it.
Thank you for your videos, thoughts and insight into movement. Appreciate it a bunch
Since having a baby and a new job that requires a laptop most of the day I have started to incorporate “movement snacks” throughout my day. Pushed two stools together and sit cross legged at my desk. Set an hour interval timer and do some pullups or squats or something and spend a few moments backbending over a duraball. My favourite and most accessible though? Grab the edge of my chair/stools while I am sitting and do a handful of body lifts! They keep my vinyasas strong and light.
Hey, Trevor! These are pearls of wisdom! The body is alive and we need to treat it as such.
When I work at home I have kettlebells, resitance bands, a mobility stick, Bulgarian bags, a step box - and clubs and maces.
I just do a few reps of something when I can
At work I have a stand up desk and do resistance bands and isometric work at my desk.
Music teacher at a performing arts centre.
I completly changed how I teach. No chairs for me in my studio, I leave the door open. I pace around, sit or kneel on the floor. No desk anymore, I grab my laptop and use it on the floor.
Even some of my violin students sit with me on the floor.
During breaks I will pop into a dance studio for a few minutes.
Changed my diet.
Was @ 296 now @ 224
I do a lot of work at my kitchen table. So I often get up and do pushups at the kitchen counter or a triceps extension with my hands on a chair. I liked all your ideas too!
Wow the alternating knee stand/lunge position really benefits me while working! Lower back pain gone!
I'm in my early 50's and I've just recently realized that my training routines have always been (for the most part) in the sagittal plane. I recently listened to a Huberman Lab podcast about training and they talked about the importance of incorporating twisting/bending - basically non-sagittal plane exercises - into your workout and it's like a lightbulb went off. If you think about it most exercises are up/down, forward movements and when you're young and active you naturally do a lot of bending and twisting but when you start to get old and sedentary that tends to go away which can lead to becoming injury prone. Incorporating these types of exercises can help mitigate the injuries. Where I'm going with all this is that I can see incorporating all day movement with some twisting/stretching movements for max benefit. Thanks for the idea!
This is great. I always try to take the hard way. Like when I write a grocery list. I will not just make a list of all the items i need on one sheet paper. I'll write only one item on every sheet of paper within the pad!
Sometimes, if I'm really out of stuff, it takes about 80 pages. Almost a whole pad!
But when I walk to the grocery store and grab an item and eliminate a page, I look at all the people around me and say " I'm going to be in such a better shape than you all". Great video!
Thank you, know I now I am not insane because I dusted off my VCR & set it up downstairs and dusted off my VCR yoga tapes and keep it on all day long, so in between jumping on my mini trampoline, hoola hoops always in sight, so eating the frog is easy , completing my hardest task of the day doing movement snacks, thank you so much 4 posting and you make a lot of sensem