3 Key Movements Over-50's Should Do Daily!

Summary

In this informative video, physiotherapist Will Harow introduces three essential daily exercises for individuals over 50 to enhance strength and mobility. The exercises include the sit back squat for lower body flexibility, the overhead reach for shoulder and thoracic spine mobility, and hip rotation to maintain hip joint health. Each movement is tailored with varying difficulty levels, and viewers are advised to consult healthcare professionals before starting any new exercise regimen to ensure safety and suitability.

Takeaways

• 🧗‍♂️ The script introduces three daily exercises for individuals over 50 to improve strength and mobility, focusing on areas that tend to weaken and stiffen with age.
• 🏋️‍♂️ The first movement is the 'sit back squat', which is beneficial for the mobility of the back, hips, knees, and ankles, and is demonstrated with varying levels of difficulty.
• 🤔 The script acknowledges that not everyone can perform these exercises, emphasizing the importance of consulting with a healthcare professional before starting any new routine.
• 👴 For those with limited mobility, the script suggests breaking down the 'sit back squat' into simpler components to safely stretch the lower back and hips.
• 🙅‍♂️ It's advised to avoid any exercises that cause pain, highlighting the need for personalization and caution when engaging in physical activity.
• 🤸‍♂️ The 'overhead reach' is the second exercise, aimed at improving shoulder and thoracic spine mobility, with progressions for different levels of flexibility.
• 🧍‍♂️ The script demonstrates how to perform the 'overhead reach' against a wall, starting with a simple version and advancing to more challenging positions.
• 🤲 The final exercise is 'hip rotation', which is crucial for maintaining hip health and preventing stiffness, especially as cartilage may degrade with age.
• 🦿 The hip rotation exercise involves lying on the back and rotating one leg in and out from the hip joint, with the other leg bent for stability.
• 👥 The script notes that men often have more difficulty with medial rotation due to a higher prevalence of hip revision, while women may have better natural hip rotation.
• 📚 The presenter, Will Harow, offers a book titled 'Thriving Beyond 50' for those seeking more information on health and fitness for the over-50s.

Q & A

Who is the speaker in the video and what is their profession?

The speaker is Will Harow, who is an over 50s specialist physio at HT physio INF farum.

What is the main purpose of the video?

The main purpose of the video is to reveal three daily movements that are beneficial for improving strength and mobility in people over the age of 50.

Why are these three movements important for people over 50?

These movements are important because they target areas of the body that tend to become weak, stiff, and tight with age, and can help reverse this process.

What is the first movement recommended for over 50s and what does it target?

The first movement recommended is the sit back squat, which targets the mobility of the back of the hips, knees, and ankles.

What are the different levels of difficulty for the sit back squat movement?

The sit back squat has easy, intermediate, and advanced levels, allowing people with varying abilities to perform the exercise according to their comfort and capability.

What is the second movement shown in the video and what does it aim to improve?

The second movement is the overhead reach, which aims to improve shoulder mobility and mobility of the thoracic spine or midback.

How should one perform the overhead reach exercise correctly?

To perform the overhead reach, one should stand facing a wall, place one hand on the wall, and walk fingers up the wall as high as possible while maintaining good posture and without lifting the nose from the wall.

What is the third movement and what does it help prevent as we age?

The third movement is hip rotation, which helps prevent stiffness in the hips and the loss of hip mobility, which can be early signs of hip joint issues.

How should one perform the hip rotation exercise and what is its main focus?

To perform the hip rotation, one should lie on their back, straighten one leg, and rotate it across the body and back to neutral, focusing on the hip joint as the pivot point.

What is the book mentioned in the video and where can it be found?

The book mentioned is called 'Thriving Beyond 50' and it can be found on Amazon using the provided link in the video description.

What advice does Will Harow give regarding trying these exercises?

Will Harow advises to try these exercises for a couple of minutes a day, to work on them consistently, and to consult a healthcare professional before starting to ensure they are suitable for the individual's health condition.