It will only add 2 minutes
At-home workouts often lack a good pull exercise. People, in general, don't do enough pulling movements, even when the gym is open.
There are two I recommend. Add these to your routine as otherwise, you'll not be getting the total body benefits you need during #StayAtHome.
When the gym was open, I always rowed every session and did other pull exercises such as rope pulls and cable pulls. I don't have that access now.
You can beat fragility
I'm disappointed when I see someone prematurely fragile. Fragility is associated with a shorter lifespan, and with being put into care earlier - losing your independence.
It disappoints me because, with some simple additions to your lifestyle, you can significantly delay fragility caused by loss of bone and muscle mass.
I did a bone density scan last year, and it showed me having 25% better bone mass than males my age, and 5% better than the average 25-year-old male.
80% of the value is in the last 30% of the proper form
I was hooked on Russian Twists for a long time - over a decade. One day an instructor at the gym told me that at my age, it was a poor choice of exercise—too much tension on the lower back.
The answer was to move to exercises which extend our spine, not contract it. This is especially more beneficial as we get older.
It makes sense when you think about it. Being hunched over a desk and learning towards a computer screen all day compresses the lower spine (and pulls a whole lot of other things out of shape).
You Need To Do More Pull Exercises. Here's How To Condition Your Pull Posture To Make Them More Comfortable.
I hated doing them also, until now
For me, and others I see at the gym, doing "pull" exercises is not common. Not as common as "push" exercises.
The "pull" that I don't look forward to is bent-over rows - in whatever form. They pull at my hamstrings.
A simple "natural movement" has helped me be more willing to do more bent-over rows. That's important because we all need more balance between push and pull.
Here's what I learned, and now do daily.
Be careful while brushing your teeth
The thought of a bad back strikes fear into all of us.
We know people living with bad backs and it's painful just watching them live their daily life.
My wife hit the wall with her back in too many falls as a short-track speed skater in Japan. She has chronic pain from fractured vertebrae. To be honest, I can't image how hard it must be to live with that every day.
As it turns out, the source of common back pain is a bit of an enigma.
We most often think of injuring ourselves during heavy lifting. But statistically 95% of people experience a back injury as a result of something like bending over to brush their teeth !
When it happened to me it was like a bolt of lightning striking my lower back. In the midst of some intensive exercise I stopped, ironically, to move a small dumbbell away from my feet to avoid the possibly of tripping on it. I leant over, reached down, and almost at the point of giving it a gentle flick to the right with my fingers a shrieking pain immobilised me.
I was both dumbfounded and in agony. Putting weight on my left leg hurt, and even standing up straight hurt. My mind was racing.
Your're only as strong as your back.
One of my instructors was fond of saying "you're only as strong as your back", and my back felt like it was permanently out of action. Was I ever going to be able to exercise again? Was this going to be what life was like for the rest of my life? Had I pinched a nerve, would it always hurt? I was now sweating more from fear than from pain!
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter