Take a minute to think about what you like to do for exercise without being told to. Do you like to do yoga? Are you a runner? Do you love weight days at the gym or maybe you are a swimmer?
It is human nature to want to do what we naturally are good at. The body type that we are born with predisposes us to have connective tissue that ranges from being soft to being rigid or something in between. People with softer connective tissue (fascia) like me are going to be naturally drawn towards yoga and dance, whereas folks that have more rigid fascia are better at weight training and activities that require strength. And it is important to continue to do the activities that we love and enjoy.
BUT … You also need to Do what is not Natural to yoU
If you enjoy doing a stretching and mobility-based activities, add in some strength training. You can start with body weight bearing activities, like holding planks, doing wall sits, doing push-ups and if you have access to equipment, incorporate weight training. As much as I would prefer to be in a yoga class, I know that to have strong bones and muscles as I age, I need to spend just as much time if not more, weight training and jump training. It takes time and consistent effort to build and keep muscle for people like me and I am super grateful to my coaches at Pinnacle Bootcamp that help me.
For those who would rather have a root canal than come to a yoga mat, try adding some easy stretch-holds to your routine. Making your body move in all directions and take slow deep breaths at the end of your weight routine. Continuously stressing your body with weight, without stretching and mobility work, can result in injury or loss of range of motion. People with rigid connective tissue usually have lower proprioception, or body awareness, which can also lead to injury. Use a foam roller at the end of a weight session to slow-roll your muscles to build suppleness in your fascia.
And for those lucky enough to enjoy both strength and mobility, keep doing what you are doing and add variety. Move your body in as many planes and directions as possible. Be aware of blind spots in your training. Maybe add a new skill or try a class that you have never tried before.
As we all get older (and yes, that means you too!), remember that doing only one type of activity even if it is really good for you (like walking) is not going to be enough to build strong muscles and bones. Bring some weights on your walk. You can start as simply as carrying a couple of water bottles in your hands on your walks. Bonus is that you can drink the water when you get tired! Graduate to a weighted vest and add some jump breaks, where you stop and bounce or do some jumping jacks after a mile. With consistency, you will get stronger without even realizing it.
SLEEP, HyDRATION and NutrITION
Aside from choosing activities that you would normally not do, sleep, hydration and balanced nutrition are things that will help us all feel better and continue to see improvement. If you have questions or comments on any of these areas or if you are curious about how to know what your fascial type is, reach out to me at blue.hills.yoga@outlook.com or 774-290-4279.
Much love,
Chandana