Movement Programs

Key Principles:

Consistency - a little a lot is better than a lot a little.
Quality over quantity - 15 minutes performed with proper posture and executed well beats 45 minutes poorly done.
All five pillars daily - even brief exposure.
Progressive overload - gradually increase difficulty as movements become easier.
Listen to your body - distinguish productive discomfort from injury pain.

Here are some movements and programs that integrate the Five Pillars:

Daily: You don't need to do these all at the same time. Doing a few minutes here and there during the day is better than none at all.

Gentle movements:

Qigong (link here)
Child's pose (link here)
Cobra pose (link here)
Foot glides (especially important for balance link here)
Wall angel (link here)
Foot & Ankle Routines - Because humans are bipeds, strong, mobile feet and ankles are critical for balance and overall fitness. Due to compensatory gait patterns, injury, and improper footwear, foot and ankle mobility atrophies over time. For ambulatory independence in later years, foot and ankle work is imperative at every age. Here is a helpful tool (Sidekick Board)

Somatic Movement:

2-4 days per week: Functional Movement

Pilates - low-impact, focusing on core strength and flexibility, emphasizing precision and alignment. (Start here)

Body Weight movement (Going in order from easier to more challenging):

Coachjohnnoel - On YouTube (Start here) (and here) or on Instagram
Oldscoolmoves - On Instagram
Leo Moves - Intro moves and Routine
GMB - GMB Functional Movement and a Follow-along routine

3-4 days per week: Cardiovascular endurance

20-45 minutes of walking, cycling, swimming, or elliptical
Aim for a pace where you can hold a conversation but feel slightly breathless

What about stretching? What's the BEST way? Well, it depends. 7 types of stretching

Yoga in a chair or on the floor, regardless of your age and fitness level Chair/floor yoga

A note about injuries: Healing takes place when the regeneration rate is greater than the degradation rate (reinjury). The better one manages the healing process, the better the outcome. Take the time it takes, so it takes less time!