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#165 - Mobility, Stretching, and Foam Rolling: What’s Worth Your Time & What Isn't
25 Plays2 days ago
The older you get, the goal is not just to be strong. It is to be strong and move well. That starts with focusing on the right things when you're younger so you can enjoy those benefits for the next 40-50 years.
In this episode, you’ll learn:
• Why full range of motion strength training should be the foundation if you want to build muscle, get stronger, and keep moving well as you get older
• The difference between stretching and mobility, and how to know when the best time is to use each one
• The benefits of foam rolling and how to use it most effectively
• How to build a realistic routine that helps you feel less stiff, move better, and keep training hard without overcomplicating it
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Transcript
Introduction to Fitness Project Podcast
00:00:02
Speaker
Welcome back to the Fitness Project with your host Lathan Bass where we make fitness and health simple for regular people like you and I. We have the weekly episode as we always do.
Discovering the Importance of Stretching and Mobility
00:00:14
Speaker
We're going to get into a topic that I myself have not really loved for a very long time when it comes to fitness and that is stretching and mobility.
00:00:25
Speaker
I have never been a guy who loves to warm up or enjoy stretching or doing specific mobility things, mostly just because I've never been all that great at it. I wouldn't consider myself super flexible.
00:00:39
Speaker
But I have noticed as I've gotten older and into my 30s that stretching, mobility, those sorts of things starts to become more important. You just don't bounce back quite as quickly as you do when you're younger. And I think if you were in your 30s or older, you know exactly what I'm talking about. When you were younger playing sports, you're exercising a bunch, you're doing all different types of activities.
00:01:02
Speaker
You could do whatever you want, no warm up, no stretching, no mobility, none of that kind of stuff. And you could feel great day after day after day and not think much
Aging and Its Impact on Flexibility and Daily Activities
00:01:11
Speaker
about it. But as you get older, you start to notice these little things aches and pains here or there, you start to notice maybe a lack of flexibility in certain areas, you start to notice a stiffer back, or maybe your hips are feeling a little bit tighter, or your shoulders are just not moving as well. Even things like putting your arms above your head or hanging from a bar or dropping down into a deep squat, they just don't feel as smooth as they used to.
00:01:35
Speaker
and when you think about this it's pretty simple it's that old principle of like if you don't use it you lose it and that is very apparent when it comes to the human body if you start to look at the older populations or if you've ever been around some of those people who just start to lose their ability to move well and you start to see people who can't put their arm over their head you start to see people who struggle to sit down in a squat position you start to notice people will just have really stiff hips or stiff backs and things like that and it starts to mess with the quality of your life nobody wants to walk around in pain all the time or feel limited by their mobility or not be able to do all the things they want to do
00:02:14
Speaker
And so the best thing that you can do is start as early as possible and make sure that you don't lose those abilities. It's much easier to just stay on top of those things and continue to move in different ways, maybe implement some mobility stuff, maybe implement some yoga, some stretching, implement some good strength training so that you can continue to have those abilities to do all those things you want to do. Because Nobody wants to be that guy who's making weird noises when they get off the couch because their mobility is so terrible. Or you wake up in the morning and your back is just super tight and stiff. Or you go on a plane ride or a car ride and you go to get up out of your seat and you feel like you can't even move because your body is so stuck together. Nobody wants to feel like that. And I think a lot of times when it comes to fitness, lots of us have goals around our aesthetics and how we look.
00:03:02
Speaker
But just as important as that is how you feel. The things that you're able to do, and the movements that you have and your abilities is going to directly affect the quality of your life. And so making sure that you're staying on top of some of these things like stretching, and mobility, and all these different things that we're going to talk about in this episode is extremely important. And I've kind of gone down the rabbit hole these last couple of years and just trying to implement more of those things and learn more about what's actually worth your time.
00:03:32
Speaker
Is it mobility? Is it stretching? Is it foam rolling? Is it yoga? Is it Pilates? How much time do I need to spend on these things?
Combining Strength and Stretching for Better Mobility
00:03:38
Speaker
And then the practical side of it too, of like, how can I actually implement these things and make it something that I'm going to do? Because if you're anything like me, I don't want to spend an hour stretching every single day or going to a yoga class five times a week. That's not really my thing. But there are a lot of small things that you can do and make this extremely practical where you can get a good amount of these benefits so that you are able to not only just feel good, but again, be able to move more freely, move more smoothly and be able to continue to do all the things that you want to do both in the gym and outside the gym so getting into this episode i thought that we would start with the big meat and potatoes of this the biggest bang for your buck the thing that you want to focus on the most is going to be strength training now when you're strength training it is extremely important if you want to get the benefits out of
00:04:30
Speaker
being more flexible and having better mobility and having more control and feeling good is to train smartly. You want to train through a full range of motion when it comes to strength training to build as much strength and muscle as possible in these deeper positions. So for example, if I'm going to squat and I'm doing Very minimal range of motion like I'm just barely squatting down I'm not getting to parallel or maybe even below parallel I'm not getting quite the same benefits out of the mobility and being able to move as well as I want Versus if I maybe lighten the load a little bit and really focus on taking things to a full range of motion And this is something that I've had to kind of check my ego with a little bit as I've gotten older and it's not so much about just lifting as much weight as possible as it is as moving really well you want to continue to focus on strength and building muscle and getting stronger and all those different things but we also want to make sure that we're doing that in a way that feels good so that we're not just setting ourselves up for failure because if you can bench 300 pounds or you can squat 400 pounds but
00:05:36
Speaker
your day-to-day life your time outside the gym you feel like crap and you can't even sit down in a seat without getting tight hips or a tight back or your shoulders are so achy you can't even reach up in your cupboard and grab something with a good range of motion that's probably an issue as you get older i think it's really important to just think about again what are your primary goals do you want to just be able to lift as much as possible for the sake of saying i can bench 300 pounds 400 pounds and deadlift 500 pounds and But outside of that, I can't move and my back always hurts and i have no mobility and i have to do a 30 minute stretch routine just to be able to go and play with my kids or go play a pickup basketball game.
00:06:17
Speaker
For me, that is not what I want. I want to be able to do all those things without having to think much about it. And you can do that in a smart way while continuing to build muscle and build strength. but you just have to again check the ego a little bit and making sure that you're moving in a way that looks good and in a way that feels good and i've had to do this in multiple different exercises i know with pull-ups with things like dips even things like squats i've just really scaled things back and built my way back up while using a good range of motion and so for example with something like dips they used to really hurt my shoulders because i couldn't do them very well through a full range of motion And so rather than loading them up and adding a weight belt and trying to do as much weight as possible, I scaled those all the way back to a body weight version. And I focused on doing that for months at a time, getting really good technique, really good deep range of motion, building up my shoulders and being able to build that mobility on top of some strength. And now I've worked my way back up to where I'm able to do 60, 70 pounds around my waist while doing dips. Same exact thing with pull-ups.
00:07:22
Speaker
I noticed my pull-ups didn't feel very good. My shoulders were always kind of achy. And so I scaled it way back. And rather than focusing on weight for a while, I just did body weight reps until I got really, really good at doing things through a full range of motion, getting a nice long arms, good stretch, shoulders felt good. And now again, I've worked my way back up to where I can do good quality reps that look good and feel good and add strength on top of that. When it comes to increasing your mobility and just feeling good, moving good, strength training is going to be that primary foundation that we want to focus on, but it's important that you do it in the right way. So you're focusing on getting deep in your squats, doing full range of motion, good long stretch, keeping a good tempo and not just strictly focused on ego lifting or lifting as much as possible. And you'll get stronger this way over time. And on top of that, you're going to feel better as you do this. And for people who time is an issue, which through training a lot of people, time is always something that you have to be thinking about. Not many people have hours and hours every single day that they can dedicate to time in the gym and then time for cardio and then time for flexibility and all these different things. Like people don't have two, three hours a day to be dedicating to all these little things.
00:08:32
Speaker
Focusing on strength training in a smart way is a really good way to get all those benefits and to really increase your mobility and how you feel and your flexibility.
00:08:43
Speaker
through focusing on good, solid strength training. So this doesn't mean that there's no place for stretching or mobility or those things, because I'm going to get into how you can implement those things and with a little bit less time. But the foundation of it is just using strength training in the right way to continue to move better and feel better.
00:09:01
Speaker
Second on the list, when we talk about stretching, again, stretching is not just useless. You want to focus on using strength training as that primary foundation, but there is a spot for stretching. There's a spot for mobility. There's a spot for things like foam rolling. There are different tools for different things or different purposes, different goals. And so when we think about stretching, there's a couple different kinds of stretching. So we have our dynamic stretching. So think of moving through motions so this would be things like leg swings or arm circles maybe some walking lunges maybe some hip openers or some t-spine rotations things where you're like moving versus a static stretch would be something where you get into a position and and you just hold that stretch
00:09:43
Speaker
two different kinds of purposes here for each of these stretches when you're thinking about dynamic stretching this is really well used before workouts so just getting that body moving this could be used before lifting running sports anything where you want to feel like you're moving better You can increase your range of motion a little bit here, get your blood flowing, get that heart rate up, start to maybe do some of the movements that you're going to be doing in your activity or your exercise or your workout for that
Pre-workout and Post-workout Stretching Techniques
00:10:11
Speaker
day. And it just gets your body feeling prepared and ready to go.
00:10:14
Speaker
Now, when you're doing these things, it's not like you need a 10, 15, 20 minute routine to get into these things. Like three to five minutes is really all you need. Pick a couple of movements that are going to be useful within that workout or this type of exercise that you're doing.
00:10:28
Speaker
and use those because i have seen where some people get so in depth with their warm-ups that they're spending a ton of time on their warm-up versus actually doing the thing that's going to get them the most benefit which is like the strength training or the actual workout again when time is an issue which it is for most people you want to make sure that you are using your time in the best way possible so three to five minutes with a dynamic warm-up is plenty When you think about static stretching, so getting into a position where you're holding those stretches, there is some use for this as well, especially if you have certain tight areas or things that are just really limited as far as like the range of motion that you have with your body or different areas or certain problem areas. There is a use for static stretching. So some of my favorite ones that I've used in the past is just like grabbing onto a bar and just hanging from there. and just letting my shoulders elongate letting my spine kind of stretch out or using something like a deep squat position as you get older you don't really sit in that deep squat position anymore if you watch kids play or even babies like they sit in that squat position all the time and they have crazy hip mobility and so doing something as simple as just dropping into a deep squat for 30 seconds or 60 seconds every single day can do wonders for how your hips feel and being able to start to gain some flexibility back in some of those positions that we want to have. And another one, probably the third one that I use quite a bit that I really enjoy and feels really good is the couch stretch. So think of you put your back foot up on a couch, you're kind of in a lunge position. So that front leg is out in front. and you're going feel a crazy stretch in your hip flexor, probably in your quad a little bit as well. And this is a really good one too, because we get so tight within our hips. And so some of these static stretches can be super easy to implement. So 30 seconds, maybe be hanging from a bar, 30 seconds in a deep squat position, 30 seconds on each side with the couch stretch, and that's two minutes. And now you've just got a little bit more range of motion in these certain things and your body just feels a little bit better as you do those things and so there is a use for static stretching this is something where you could use maybe some people like to do a little bit of stretching like this before they go to bed or maybe on your off days maybe to start your morning this might be something that you do to start to just improve your flexibility a little bit over time it feels better when you start to do these things it can also help with just relaxing and just feeling better about your movement. And so understanding the difference between these two static stretching versus dynamic stretching and where you want to use both of those. I think the important thing to think about with dynamic stretching is just those are going to be good for when you want to just get a warm up in. And then when it comes to static stretching, those can be good if you're just trying to loosen up a little bit or gain a little bit of range of motion or flexibility in certain areas. the thing you need to remember with this is like with static stretching doing a random 30 second stretch once per week is not really going to do a whole lot it may help you feel better in the moment which i guess there's a little bit of value to that but if you really start to if you want to start to increase your flexibility and your range motion over time you want to be doing these things consistently and again it doesn't have to be anything crazy but
00:13:35
Speaker
If you're so doing those three stretches that I mentioned and you're doing that every single day, well, at the end of the week, you just spent an extra 15 minutes in those positions. And if you do that consistently over time, you're going to start to notice that you're able to get into those positions a little bit easier and it can start to help to give you those abilities. And so now when you go to drop in your squat,
00:13:57
Speaker
in that deep squat position a month later, two months later, or you go to hang from that bar for 30 seconds or 60 seconds, you notice that your shoulders feel better and your hips feel better and your lower back starts to feel better. So a little bit of movement can go a long way. And so just a practical recommendation with some of this static stretching is just pick one or two tight or kind of limited areas and just do those things consistently each day. If you can't, doesn't take a whole lot, a minute or two each day. you do that for weeks or months at a time you will start to notice a difference with that the third part or the third section is thinking about mobility and so when we think about mobility this is essentially flexibility but also adding in some strength and control to this flexibility that we have so you don't just want to be super hyper mobile or hyper flexible you also want to be strong in those position which again back to the strength training thing is the whole purpose of training with a good range of motion controlling the tempo getting stronger because as you add that strength to your flexibility you're able to move in ways with better range of motion less likely to get injured all those good things that we want so mobility is not just stretching we want to make sure that we have control through that range of motion and again good strength training is going to help to do this but there is a time and a place where maybe adding in a little bit of mobility work on certain problem areas can be helpful as well because let's say you have something going on with your hips or maybe your ankles that doesn't really allow you to squat very well maybe three to five minutes of mobility work targeted on opening up your ankles or maybe opening up your hips a little bit or your back is going to help you squat a little bit better within your workout
00:15:36
Speaker
Or doing that over time is also going to just help to improve those areas so that when you do go and get in your workouts, now you're starting to be able to move better, you're able to train better, you start to feel better. And so I think there is a good use of time with mobility stuff. And especially when you're focusing on like some of those problem areas, some of those things that give you a little bit of trouble. So for a lot of people, this could be things like your ankles, maybe limit your squat, or maybe your hips start to feel a little locked up or not as loose as they used to. So maybe that starts to mess with your running, or your shoulders are kind of tight. And so that starts to limit your pressing or just things that you're doing in your everyday. I know back stiffness is a big one for a lot of people. And so if you have a tight lower back or just a tight back in general, this may start to mess with your workouts. But even things just like golfing or going out and playing basketball or going out and playing with your kids. If your back is always tight and locked up and you don't feel like you have good mobility in your back, that's going to be something that starts to affect just your day to day and adding in three minutes a day of just a couple of simple mobility drills can start to help with addressing that issue. So you're starting to increase some of that flexibility, but also adding some strength and control in those positions as well.
Targeted Mobility Exercises for Trouble Areas
00:16:53
Speaker
And so The practical takeaway with this is mobility work is super useful. You don't have to dedicate a ton of time to this. And this is something that I saw firsthand with when I was doing an internship with the Iowa football program. One of the things that they used to do with their players is they would run them through different testing and they would figure out where some of their limitations were. So
00:17:15
Speaker
the three big ones that they focused on was like ankles hips and then like shoulder in back mobility and so they would put these players through tests and then they would figure out if guys had certain limitations in certain areas and if they did what they would do before the workout started after they would do their warm-up they would have these guys just go and do two to three minutes of quick drills to start to address these things and they would do these before each workout And it doesn't seem like a lot, but you think about if these guys are working out five times a week and they're getting in two extra minutes to focus on these problem areas. Well, at the end of the week, that's an extra 10 minutes of mobility and strength work that they're putting on these problem areas. And then you do that for months on end now.
00:17:57
Speaker
At the end of a training season that lasts for three or four months, now they have so much more strength and mobility in their shoulders or their hips or their ankles, which allows them to move better both in the weight room, but also on the field.
00:18:11
Speaker
A little bit of time put into the areas where you really need it does really go a long way, which I think is the best use of mobility. The third area that I wanted to touch on because it's pretty common is
Understanding Foam Rolling and Its Limitations
00:18:24
Speaker
foam rolling. So foam rolling can be a nice tool. When you think about foam rolling and its uses, a lot of it is just short term benefits that you're getting here. So we used to think like when foam rolling first came out and it was super popular, They were saying like, oh, it breaks up like muscle adhesions and doing all these other cool things. And what we know now through studies and through science is that it can absolutely help you feel better.
00:18:45
Speaker
It can temporarily increase some of our range of motion, help to reduce a little bit of soreness, help you feel warmed up and ready to train, which is all good stuff. But it's not necessarily like speeding up recovery or doing anything crazy long term. It mostly just helps you feel good so that you're able to work out and feel good going into that workout, which makes it a really good tool to use before workouts. Or if you're just really, really sore, like in between workouts and you just want a little bit of relief.
00:19:12
Speaker
doing something like rolling out your sore muscles whether that be like your hamstrings or your glutes or your quads or whatever muscle is sore can help to alleviate some of that soreness for a while and we used to think also that that's like speeding up recovery or helping a ton which it's not really doing that but there is a place for this, because if you're relieving some of that soreness for a few hours and feeling a little bit better and able to move better in your workout, then there's some value in that. And so understand what it's for and what it is doing versus what it's not doing. If you want to use this before workout, I think it's a really good tool. It's something that I use a decent amount.
00:19:47
Speaker
Or if you want to use it on your day off because you feel a little stiff or beat up and you want to relieve a little bit of that soreness for a while, it can be a good tool there. i think an easy, simple, practical recommendation for this is like, if you're going to do this, I wouldn't do this for any more than five to 10 minutes, you don't need to be spending 30 minutes on your foam roller doing a bunch of stuff there. But five to 10 minutes before workout or in between, like throughout the day where you're just trying to alleviate a little bit of soreness, it can be useful just spending 30 to 60 seconds on some of those sore areas or some of those tight areas can help to increase some of that range of motion, especially if you're going to be going into a workout, it can be a really useful tool there.
00:20:24
Speaker
As I mentioned already, one of the things that I think people get wrong about like mobility and stretching and full rolling and things like that is they think that it's helping to speed up their recovery a ton, which the science doesn't really tell us that's what's going on. It does for sure help a lot of people feel better. So when I'm full rolling, or when I'm stretching, or when I'm doing some mobility work, I'm going to feel better after I do those things. like um I'm going to be able to move more freely. I'm going to be able to use my body in better ways. I'm going to be able to get into the certain positions and patterns that I need to for my workout or just throughout
The Role of Recovery in Fitness
00:21:00
Speaker
the day. But that doesn't necessarily mean that you are speeding up your physical recovery. Again, that doesn't mean that it's not useful.
00:21:07
Speaker
It helps to help you feel better, which is a good thing, especially if you're going into another workout or just getting into a position where you feel good throughout the day, like there is some value in doing those things. But just because you're stretching or foam rolling or doing these things, it doesn't mean that you're speeding up your recovery a ton for the next day. And the reason that I say that is because You only have a limited amount of time and effort and focus to put into things. And thinking that you're doing a bunch of stretching or a bunch of foam rolling or a bunch of mobility work is going to get you to physically get more recovered quicker. It's not really doing that. You're going to feel better, which again is allowing you to train a little bit better. But from a physical standpoint, focusing on those things a ton and putting a bunch of time into those things
00:21:55
Speaker
isn't really a good use of your time you're going to much more bang for your buck when it comes to recovery by focusing on the big rocks that we always talk about getting sleep eating enough calories and food and quality things like lean proteins fruits vegetables fiber focusing on staying hydrated that's a big one especially when it comes to your muscles and how they move and how they feel being hydrated is a big deal Making sure that you're actually following a smart program. If you're doing a program that just trashes your body and you feel just beat up every single day or you're using movements that don't really feel good on your body or you're using different exercises that you can't really Use with good technique or good form that's only hurting you. So you want to make sure that you're following a good strength training program or exercise program and just performing those movements with good technique, good form. Managing stress is another big one because we know when we're more stressed out. our body just doesn't move as freely and we're more likely to get injured when we're more stressed, when we're not sleeping as much, when we're under hydrated, when we're not eating as much. The injury rate goes up for those things a lot more.
00:23:02
Speaker
So these are the big rocks that are going to help with recovery more than anything, which again, that does not mean that stretching, mobility, foam rolling, those things are useless. But it's important to focus on the things that you're going to get the most benefit out of. And by far, those things like sleep, food, hydration, smart programming, stress management are way more important for your recovery than things like foam rolling or stretching or mobility and things like that. So again, just understanding.
00:23:29
Speaker
what the thing is and if you're using the right tool for the right job. And with that being said, i think there is definitely some value with these things and how you want to be using those things. Again, knowing which tool to use for which job I think is important. So if you have goals around strength and building muscle in just your general health, then obviously the foundation being good strength training through a full range of motion, maybe using a dynamic warmup, using some targeted mobility, five to 10 minutes, like those sorts of things are going to just improve your general health, help you feel better, help you be able to move better in your workouts, build muscle, build strength, all those different things. i think if your goal is to improve flexibility then maybe using a little bit of static stretching can be worth it maybe doing some yoga can be worth it maybe doing some pilates can be worth it but the big thing here is just finding something that you're going to be consistent with if you're feeling stiff or sore especially before a workout then using something like foam rolling some light mobility some easy movement some dynamic warm-ups can all be good so those are kind of the tool that you want to think about when it comes to that
00:24:34
Speaker
And then just kind of putting all this together. So me personally, like what I do and how I go about this is, again, my foundation is using strength training and training smart. I don't always just focus on doing as much as possible or lifting as much as possible or just ego lifting or different things like that. And don't get me wrong. I'm still trying to build muscle. I'm still trying to build strength. I'm just still trying to get better in the gym.
00:24:58
Speaker
But the way that I do that is much smarter and I'm more focused on how I'm moving and how ah how I'm feeling versus when I was 22, 23. And my only sole goal was just to lift as much weight as possible. Focusing on that good foundation of strength training is going to be smart. And then I also throw in a little bit of foam rolling. I do a little bit of mobility work. I do a little bit of static stretching. So none of these things are taking me tons of time, but each morning I'll do like five to 10 minutes of some sort of stretching. And I just use an app, which has helped me with just being consistent. And again, that's the important part of finding something that you're actually going to be consistent with. So if it's five minutes, again, if you do five minutes every single morning, by the end of the week, that's an extra 35 minutes of stretching. If you do 35 minutes of stretching week after week, I think there's going to be some benefit there. So finding something that you're actually going do consistently is going to be helpful. And then when it comes to like before warmups,
00:25:54
Speaker
Full transparency, I don't always warm up before I have run or before i do strength workouts, but using something like a quick dynamic warmup, three minutes, maybe a little bit of foam rolling. I don't spend any more than five minutes getting warmed up if I do do a warmup for that day, because again, I think that you want to make sure that you're focusing on the thing that's going to be most important. And then Sometimes throughout the day or maybe in between sessions or maybe on an off day, I'll do a longer session of like yoga or flexibility or maybe throw in a couple minutes here or there throughout the day of some targeted mobility work. Just finding something and finding a routine that you're going to be consistent with is going to be helpful over time. Because again, if you don't use it, you lose it. So finding different ways that you can move, whether that be through a little bit of mobility training each day, focusing on some good strength training, all those different things are going to be helpful. So thinking about just the average person who wants to feel better, who wants to move better, who doesn't want all these aches and pains, this is how I would think about implementing all these things. So
Effective Workout Routines for Longevity
00:26:58
Speaker
Before workouts, using something like a dynamic, maybe a little bit of mobility, maybe doing a little bit of a specific warmup for that day and not spending any more than five minutes on that.
00:27:08
Speaker
During your workouts, lifting with control, using a full range of motion, not eagle lifting or doing half reps or things like that. Spend time. with good tempo, getting in those deeper positions and being strong in those positions, like really trying to build strength, especially in those in ranges. So like at the bottom of the squat, you want to be really strong at the bottom of your bench press or dip.
00:27:30
Speaker
You want to be really strong in those positions where you're typically going to be a little bit weaker in. You want to spend a little bit more time in those. So maybe adding in some pauses or adding in some slower tempos. though Those can all be really good things to do. And then throughout the day, maybe it's in the morning, you do five, 10 minutes of mobility or stretching or yoga. Maybe it's at the end of the night, like that's part of your evening routine where you do five minutes here or there, but focusing on some of those problem areas or some of those tighter areas, whether that be your hips or your hamstrings or your low back or your calves or your shoulders or your T-spine, any of that stuff. Just figure out where those areas are for you, like some of those stickier areas, and then just continue to focus on those and do it daily if possible, just for a couple of minutes, because a couple of minutes will go a long way. And then in between workouts or maybe on an off day if you want to do some sort of like longer session of yoga or you go to pilates class or you find a stretching video online that you like that you want to do that's a little bit longer there's so many different resources out there i mean youtube is a good one that i use for a really long time just finding different
00:28:31
Speaker
yoga routines or things like that now i use an app i use the peloton app which has a ton of different foam rolling stuff stretching stuff yoga stuff and i just find one that's five ten minutes maybe 15 minutes whatever i have time for that day and then i just do that consistently and over time i have definitely started to see and feel a difference in my mobility. And I think just, again, finding something that going to be consistent with, that is the big take takeaway with here. There's value to all these different things. You don't have to spend tons and tons of time doing these things, but if you do want to feel better,
00:29:05
Speaker
if you do want to move better, if you do want to make sure that you're able to keep up the same quality of life that you have as you age, then I think it's important to start to implement some of these things and do it now when you're younger versus when you're older in your 40s, 50s, 60s, where it starts to become a lot more difficult to gain some of that ability back. Like it's much easier to get it now and to maintain it than it is to try to get that back after years and years of neglecting those things. And so Finding a routine you can do, that's going to be the best thing for you. And then just doing it consistently. Start small, build up.
00:29:37
Speaker
Five, 10 minutes a day really does go a long way. And so hopefully you were able to gain a few nuggets in this, a few insights into just how I go about things and what's actually a good use of your time.
00:29:49
Speaker
As always with this, there is the one-on-one coaching link in the show notes. If you want help with any of your fitness goals, especially weight loss, building strength, building muscle, all those different things, you can check that out, taking on new clients for those who want to hop on and have somebody to hold them accountable and help them out with all this stuff.
00:30:09
Speaker
But I appreciate you listening and we will see you next week.