Boulder’s Best Motivational Monday Madness: Mountain Climbing to Health

DISCLAIMER! Isn’t that a fun word to start with? Here’s where I’m going with the disclaimer. We’re going to discuss a variety of exercises to build and maintain a Boulder Body. We intend to and plan to do it without injury and with maximum benefit.

1. Most exercises can be harmful if done incorrectly or if medically contraindicated. (I love that word). As a practical point, my best suggestion is that you start with a trainer for at least a session or so. After you’ve identified the most likely exercise modalities to work out with, have the trained trainer observe what you are doing. The best and safest exercise can be harmful to some. Working with a trainer at the beginning or middle of an exercise plan and goal can guide you towards doing the exercise “properly,” thereby reducing the risk of injury. They can help you select and design the best exercise for you individually, and guide you to doing it “properly.” The trainer can also help you discover the level of challenge, from number of “reps” to the intensity of the particular exercise. Under-doing it can deprive you of some possible benefit. Overdoing it can obviously cause injury. It is hard to work with weights and hard to do many other physical activities. Laying in bed or being stuck in a chair can seriously impede your approach to and continuation of an exercise routine. And I do not use the word “routine” lightly.2. it is, IMO in my opinion, important to consult with the right professionals, including your PCP primary care physician, to make sure that your planned routine is a good path for you, taking into account medical questions ranging from muscle and tendon issues to areas of specific need. As an “older” writer and reader of AboutBoulder.com it is easier to injure myself and it can take longer to fully recover.

Let’s assume that you have had your plan appropriately reviewed and approved by your exercise gurus. Let’s further assume that your form has been approved and fine-tuned by a trained trainer. But WAIT a minute! What are you choosing from? Is it bicycle or bar bells or both? Here’s a list of seven options of the zillion or so choices available to you as a Boulderite. This list is not only not complete, it is INCOMPLETE! But it may give you ideas for what you want to include in your plan. The latest exercise science suggests that simply getting out of your chair is an important first part of the plan. Seriously, sitting too long without a break is quite dangerous long-term.

Identifying the “best” exercises for overall health can depend on various factors including an individual’s fitness level, health goals, and any specific health conditions. However, there are several exercises that are widely recognized for their broad range of health benefits, contributing to cardiovascular health, strength, flexibility, and balance. The list of seven exercises that are often recommended for overall health include the following:

1. Walking: It’s accessible, low-impact, and can be adjusted to fit your fitness level. Walking improves cardiovascular health, aids in weight management, and can reduce the risk of chronic diseases.
2. Squats: They strengthen the lower body and core, improving the muscles in your legs, hips, buttocks, and lower back. Squats also improve balance and mobility.
3. Lunges: Like squats, lunges work multiple muscle groups in the lower body. They improve balance, coordination, and the stability of your core muscles.
4. Push-ups: A compound exercise that engages your chest, shoulders, triceps, and core. Push-ups can be modified to suit all fitness levels and help improve upper body strength.
5. Planks: They target the entire core, supporting a strong back, and contributing to posture and overall stability. Planks also engage the shoulders, chest, and legs.
6. Swimming: It’s a full-body workout that is easy on the joints, making it ideal for people with arthritis or those looking for a low-impact exercise. Swimming improves cardiovascular health, muscle strength, and flexibility.
7. Yoga: With its focus on flexibility, strength, and breathing, yoga benefits mental and physical health. It can reduce stress, increase body awareness, and improve balance, strength, and flexibility.
8. Bonus suggstion: Mountain climbers  employ a dynamic, compound exercise that engages multiple muscle groups, including the arms, shoulders, core, and legs. This exercise is performed in a plank position by alternately driving your knees towards your chest, mimicking the motion of climbing. It’s excellent for building cardiovascular endurance, core strength, and agility.
   

If you’ve been sedentary, something as basic as walking around the block may represent a significant increase in your exercise load. Walking around the block is WAY healthier than seeing the next episode of Breaking Bad. (Perhaps). With Breaking Bad I do have to reconsider my great intentions, even if they only as challenging and lofty as walking around the block. Yoga is a great example of an “exercise” that offers many of the benefits and fewer of the risks of many other exercises. It also demonstrates that doing something fast, quickly, AND doing something very slowly can provide amazing benefits. Try for example raising your arms in front of you as slowly as you are able. You will of course find it can be incredibly difficult after you’ve been raising your arms for a rep or three. I suspect that doing ONE rep incredibly slowly can be as difficult and as beneficial as doing many reps quickly. Check with your trainer about your personal choices and about your plan.

Two examples of hugely beneficial exercises are done slowly. Both Yoga and Tai Chi, done slowly, are wonderful examples of how moving slowly can proved significant benefit. Incorporating a variety of these exercises into your routine can help address different aspects of fitness, such as strength, flexibility, balance, and cardiovascular health, contributing to overall well-being. Again, to stress the importance of not trying to be a know-it- all. as I am prone to be,  please make sure that you have selected the right exercises for you as an individual.   Again, please get the benefit of professional guidance before starting your program. This is a two-part suggestion. Do the healthiest exercise in the healthiest way.  It is a good idea to have  your form and plan re-evaluated and tuned after you’ve been doing it for a while. The best guitar in the world still requires periodic tuning. and always consider consulting with a healthcare provider or a fitness professional before starting any new exercise program, especially if you have existing health concerns or conditions.

You are now officially motivated for Monday. Go forth and walk around the block!