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Exercise For Those Who Hate It But Realize They Need It – Part III

Welcome to the Next Level!

Welcome back for the third installment of our fitness series: Exercise For Those Who Hate It But Realize They Need It.

In Parts 1 and 2, we focused on exercises for the legs, as well as an intro into some stretching exercises. 

Today we’re expanding your leg workout arsenal with one more exercise, standing leg curls, rounding out the set for your leg muscles. Next, we’ll delve into two additional exercises: jumping jacks and sissy push-ups. These movements not only target multiple muscle groups but also add a cardio element, elevating your overall fitness level.

And once again – No Equipment Required!

So without further ado … Here we go!

Standing Leg Curls

Standing leg curls are a fantastic way to target your hamstrings and glutes (your butt) while improving stability and balance. And speaking of balance – if your balance is as horrible as mine, you might want to hold on to the back of a chair, your dresser or a wall for support.

(You know, even if you have the balance of a ballerina, I think it would be best to hold on to something, at least in the beginning, to help you focus during this exercise)

The Exercise:

  1. Starting position: 
  • Holding on to your support, set your feet shoulder width apart. 
  • Use good posture: Stand with shoulders back – chest out – eyes forward.
  1. The Movement:
  • Raise your heel toward your glutes, *focusing on your hamstring muscles to do the work.
  • Slowly lower your foot back down without touching the ground, and repeat.
  1. Sets and Reps:
  • Do 2-3 sets of 8-10 reps per leg to start with. It’s probably going to feel like it’s nothing. But just wait until the next morning, then talk to me. 😀
  • Do this exercise 2 to 3 times a week. Then after a week or the pain is minimal, increase the reps to 12-15.
  • You might even get brave and include these with your deep knee bends. But don’t forget to do your stretches – got to keep those muscles soft and supple, and flexible. Refer to Part 1 for ideas.

   *Focus Points & Tips:

  • Close your eyes during the movement, concentrate only on your hamstrings to do the work..
  • Don’t jerk your leg up or drop it on the way down. Pause, before the next rep.
  • NEED A CHALLNGE? Strap on some ankle weights. Do the first set without the weights to warm up the hamstrings.
  • You can do one leg at a time, or alternate legs between sets.
  • Keep your core engaged for better balance.
 

Okay, we’ve made it to the upper body! Congrats, people! 

Again, we’ll start from a safe plateau with Sissy Push-Ups.

Sissy Push-Ups

Sissy push-ups are a variation of regular push-ups – yeah,they’re push-ups for us sissies – push-ups with training wheels.

But when done right, using focus, they can be quite challenging. It’s an excellent alternative and starting point for newbies or those who don’t have a lot of upper body strength – OR for those who want to do some isolation work for chest or triceps.

Either way it’s excellent for individuals working on building upper body strength and mastering the standard push-up. Here’s how to perform sissy push-ups:

  1. Starting Position:
  • Begin on your hands and knees – your hands placed slightly wider than shoulder-width apart, and feet crossed.
  1. Movement:
  • Pivoting on your knees, lower your chest towards the ground while keeping your knees bent and feet off the floor.
  • Press back up to the starting position.

Check it out >Sissy Push-ups

  1. Sets and Reps:
  • Aim for 2 to 3 sets of 6-8 reps. If this is a new exercise for you, you may want to start off doing 1 to 2 sets for the first few times. If you’re relatively pain free after a week, nudge the reps up, and/or sets a few notches.

Focus Points:

  • Keep your body in a straight line from head to tail. Don’t arch or let your back sink.
  • Focus on controlled, even movements. Try not to use your arms to push up. Your arms should only function as extensions to your body. Focus on your chest. Use your chest to press yourself up. Again,close your eyes if that helps you focus. Feel the muscles in your chest doing the work. 

Jumping Jacks

Jumping jacks are a classic, full-body exercise that elevates your heart rate, improves cardiovascular endurance, strengthens bones, your core, and challenges your coordination. 

Jumping jacks was the first exercise I remember doing in elementary school. And it was popularized by the wonderful Jack Lalanne on his TV show decades ago.

Contrary to some, I think it’s the perfect all-around exercise we got. You’re working cardio, your legs, your arms (shoulders anyway)… Wonderful!  And you can change it up, adding kicks, punches – whatever you got. And it’s fun.

      So here we go – ready?

  1. Starting Position:
  • Stand with your feet together and arms at your sides.
  1. Execution:
  • Jump your feet out to the sides while simultaneously raising your arms overhead.
  • Jump back to the starting position.

          Check it out >           Jumping Jacks

  1. Sets and Reps:
  • If this is the first time you’re doing these, or haven’t exercised in a while, do a couple of sets of 8-10 reps. Once you’ve gotten used to them, try to reach 2 to 3 sets of 15-20 reps – keeping a steady flow the whole time.

Tips:

  • Try to land softly to reduce impact on your joints.
  • Maintain a steady pace to keep your heart rate up.

Summing Up

Incorporating standing leg curls, jumping jacks, and sissy push-ups into your workout routine can add variety and intensity to your fitness journey. Remember to FOCUS, using proper form, and listen to your body. 

Stay tuned for more fitness tips and exercises in our upcoming blogs. Let’s elevate our fitness game together!

Please Read

 

The reason why I began these blogs is because I heard from a lot of people who realize they need to exercise,  but either have no time … don’t want to exercise … are embarrassed to go to a gym … or just don’t know where to start – despite the overwhelming amount of exercise videos, books, gyms…

So what’s the answer to this conundrum??

That’s where I come in – because it was a puzzle I was facing. I understand a little of what you’re going through – I’ve been there, and am still there to an extent. But I have a few ideas I wanted to share so we can drop the complaining and excuses, and do something positive for ourselves and exercise! (Diet is another thing, isn’t it.)

This is why I emphasize FOCUS! Because, no matter how much we’re convinced that we need to exercise and to eat well, blah blah blah… Many of us will still pick at it.

Maybe get a little motivated for a day or two. And we feel good  that we actually climbed out of our ditch and did a couple of sets of knee bends during a commercial.

Hang on to that motivation! With the next commercial, drop and do 10 reps of sissy push-ups, then some stretches. Don’t wait until your aching back, or the extra effort it takes to get out off the sofa, or when you struggle having zero energy to do anything … don’t wait until then before deciding to take care of yourself.

Look, I’m not trying to sell you anything. 

I want the best for you. I care about you, and I don’t even know you. But I know who I’m writing this for. So roll out of that ditch, that bed, that couch and stand up. Dig in, mentally, with tooth and nail. These exercises are easy and basic – and effective, if done right and with focus.

You keep up with this for ONLY a week and you will feel, and see a difference. If you don’t, you let me know and give me an ear full.

Now – for those brief moments when we DO exercise, we need to MAXIMIZE the benefit that comes from exercising…

And this is achieved by FOCUSING.

  • Using good form and good posture
  • Making sure only the target muscle is doing the work
  • Not rushing
  • Not overdoing it
  • Staying consistent

When you FOCUS, the minutes you spend exercising will pay off in spades! You’ll achieve 

better results in those spare few minutes!

I want you guys to understand this. Why do you think I didn’t just end the blog after explaining sissy push-ups?

Because I care. And I know how it is. And I want to help!

If you’ve received any benefit from these blogs, please let me know – send me an email, contact me on LinkedIn or Twitter/X.

In the meantime, remember to love the one you’re with, and be kind to others.

Ciao for now.

Your buddy – Roger

roger@rogermaxwellwrites.com

Exercise For Those Who Hate It But Realize They Need It – Part III Read More »

Man with weight who doesn't want to exercise

Exercise For Those Who Hate It But Realize They Need It – Part II

Introduction

Welcome back! If you are new here, I recommend checking out Part 1 before continuing. In Part 2, we’ll move on to the next exercise and how to incorporate that exercise into our first – knee bends.

Knee Bends and Dealing with Soreness:

How are you doing with your knee bends? Feeling any pain in your joints or muscles: some in your muscles, a minor discomfort in your joints? This is normal.

If the soreness in your joints is extreme, or you’re experiencing sharp pain, and pain medicine doesn’t help, stop completely. Wait until the pain subsides completely. This may take one or two weeks. If it goes beyond that, check with your doctor.

Otherwise, let’s move on to the next exercise.

Next on the agenda: Calf Raises

Calf looking back.    No! Not that kind of calf! 

A woman's calves          Yeah, those are them!

The calf controls the movement of the foot, and is made up of three muscle groups: the Gastrocnemius, the Soleus and the Plantaris.  While each muscle group serve separate function, together they allow you to point your toes, help you walk or run, and help you maintain balance when you’re standing.

While Knee Bends target the thigh (quadriceps), calf raises target, the ahh… Oh yeah, the calf muscles.

Performing Calf Raises

Performing calf raises is rather simple:

  1. Stand with your feet shoulder-width apart. Maintain good posture with your shoulders back, head up, and eyes forward. Note: Use a wall or the back of a chair to assist in maintaining balance.
  2. Rise up onto your toes, attempting to bring your heels as close to your calves as possible.
  3. Hold the position for a moment, then lower your heels back down to the ground.

Remember to Focus: Try closing your eyes. Feel your calf muscles tighten at the top of the movement and relax at the bottom.

Sets and Reps: Start off doing one or two sets of 10 repetitions. See how that feels.

If in a day or two your calves feel fine, crank up the reps to 15 or 20. Then if you’re still pain-free after that, and have little or no problem walking, take the next step.

Instead of increasing repetitions, increase the number of sets

Your calves can take a beating. You use them constantly. How often do you move your foot or stand or walk? So you may be suprised if you can knock out 30 or 40 reps without stopping. But again, don’t overdo it. Start off slow. Test the waters before you jump in.

Fun Fact: Also being exercised is the Achilles tendon. It’s a thick tendon which connects the gastrocnemius and sloeus muscles to the heel.  Calf raises not only stregthens this tendon, but also helps to relieve pain, and reduces stiffness. 

Calf Raises: Alternate Techniques

Try this exercise by holding onto or resting your forearms on the back of a chair- or even the foot of your bed. You will notice that the change of positioning may make it feel easier to perform.

  1. Start out with 10 repetitions, see how that feels. If your calves start cramping, stop. Rest for a minute, stretch them out*, then try again.
  2. Try resting the balls of your feet on the edge of a step, allowing your heels to dip lower. This provides greater range of motion, which allows you to work more of the calf.

Calf Stretches

After finishing your calf workout, you should stretch those babies so they don’t tighten up and cause cramping. Believe me, one of the last things you want to do is get a charly-horse in your calves. So here you go:

Calf Stretch

  1. Stand facing a wall, with your hands placed on the wall at shoulder height and your feet hip-width apart.
  2. Step back with the leg you want to stretch.
  3. Keep that leg straight and your heel firmly on the ground.
  4. Lean forward, bending your front knee while keeping your back leg straight. You should feel a stretch in your calf muscle.
  5. Hold the stretch for about 20-30 seconds, or until you feel a gentle pull in your calf muscle.
  6. Repeat the stretch on the other leg.
  7. Perform multiple repetitions of the stretch, gradually increasing the duration of each stretch as your calf muscles loosen up.

Avoid bouncing or jerking movements during the stretch and remember to stay within your comfort zone. Like with any exercise, stop the stretch if you feel pain. 

Note: 

  • If you don’t like standing in front of a wall, try holding on to the edge of a counter.
  • Also, you may have to readjust the placement of your feet to get a good stretch – make adjustments until it feels comfortable.  
  • Your feet should be facing forward. However, turning the foot a few degrees inward will target the outside of the calf and vise-verse.

It’s important to note that you should always stretch within your comfort zone and avoid bouncing or jerking movements. Stretching should be a gentle, controlled movement. If you experience pain or discomfort, stop the stretch.

So what about, “No Pain, No Gain”?

I’m glad you asked.

Understanding the “No Pain, No Gain” Principle

The point of exercising is to improve and maintain one’s fitness.

Whether one wants to simply maintaining their fitness, or wants to hulk-out and  boost their strength, muscle size, and stamina, the “No Pain, No Gain” principle remains the same.

In order for a change to take place in your body, for good or ill, a change has to happen.  

To improve fitness, one must exert more stress upon the muscle, beyond the point of what it is accustomed to.  Or you’ll get NOTHING.

Let’s say your daily life looks something like this:

  • You drive to work (sitting in your car or bus …),
  • then, you sit at your desk for 6 or 7 hours,
  • then drive or ride home,
  • then sit down for dinner,
  • then move to the living room (unless you ate in the living room) to sit on the couch and watch television until bedtime – at which point you’d be lying in your bed.

Does this scenario pretty much describe your daily activity? It does for many people, including myself, or at least it did.

In order for your fitness to change for the better, you need to make a change – for the better!  

  • Take a walk around the block a few times a week.
  • Jump up and down 10 or 20 times every other day.
  • Get an adjustable desk, so you can stand at your desk.
  • Drink water instead of sodas or sweet drinks.
  • Drop to the ground and do 5 or 10 sissy pushups before you go to bed.
  • Stand on your head in a corner somewhere for 5 minutes. (ok maybe that will only give you a headache…)

These aren’t ground breaking activities, but your body is going to sit up and take notice, if this is new activity.

The pain here is mostly mental. The small amount of energy your body is going to exert won’t be as painful as the pain you’ll suffer in later years, by doing nothing to change your slothful lifestyle.

OK. I admit. That was harsh. I appologize. But I’m preaching to the choir here. Sometimes I need to be slapped to wake up to the harsh realites in my life.

Maybe you are a busy person who can’t fit exercise in their crazy lifestyle. You work 12 hours a day, and your tired as a dog and just want to eat and sleep. I get it.

Tell me. During those 12 hour days, do you ever go to the bathroom? How long does that take, a couple of minutes? Do you think you can slip in 10 or 15 minutes of spare time to do a couple of sets of calf raises, or sissy pushups, or knee bends? Maybe one set of each?

It’s takes minutes!

And the more you focus, and use proper form, the beneficial effects will shoot through the roof!  Your body will change, grow stronger, and last longer to adjust to these new minutes long activities. Trust me!

Shifting Gears

The Problem With Pain

I’m writing these articles mostly for people like me, advancing in age and striving for a pain-free life as they proceed down the inevitable downward slide into the inevitable.

But this doesn’t mean that younger people are not susceptible to joint or muscle pain or damage because they certainly are.

Some pain after exercise can be a sign that your work was profitable enough for your body to take notice and adapt to the extra strain you’ve put upon it. Which means strengthening, growing, and fortifying your muscles, bones, joints, and sinews. It’s repairing and preparing itself for the next time it’s subjected to such rigors!

Then there is pain that stays at the same intensity for more than a day, or two days. That’s called an injury! At least that’s what I call it.  It means I did too much. It also means that it’s going to take a longer time to heal – to recover. Meaning, no exercising, at least where that muscle is being used.

Importance of Repetitions

Repetitions,or reps, play a vital role in muscle growth and strength development.

But how do we decide how many reps for a particular exercise?

For muscle to grow, get stronger, last longer … you have to stress the muscle to a point beyond what it’s used to. The last 2 or 3 reps should be the most difficult. The previous 7 or 8 reps only serve to bring the muscle close to failure.

Doing so, you are changing the level of what the muscle is used to handling. The exercise is actually breaking down the muscle tissue itself. So your body adapts by repairing the damage, strengthening the muscle, and increasing its size and density. It’s healing and preparing itself for the next time it’s subjected to that level of stress.

  • If your goal is to maintain endurance, the number of reps will be higher, with lower resistance.
  • If your goal is to gain strength and muscle mass, the number of reps will be lower, and the resistance level higher.

You may have heard of the terms “bodybuilding” or “body sculpting”. By altering the number of reps and resistance levels, you can shape your body like a sculptor crafts a masterpiece or a builder designs a structure.

For me, and possibly for you as well, my goal is strength and endurance: to get up from the floor, to go shopping, walk my dog, go to the park, and maintain a sustained level of energy throughout my day.  

Right now, both my thighs and calves are weak. So I will need to strengthen both.

Strengthening Thighs (Quadriceps)

When you have reached the level where you can perform two or three sets of knee-bends for 10 or more reps, it may be time to try deep knee bends, while reducing the reps. Lowering your body past the sticking point, beyond horizontal (refer to Part 1), before returning to a standing position.

I suggest you start off by substituting one of your sets with the deep knee bend. And if you need to hold on to something, that’s fine. Again, like I alluded to in the previous blog, the area where the muscle is being stressed changes through the movement – from start to finish.

(A goofy perception of mine: I think of my leg muscles like my arm muscles, but opposite: My leg biceps is my hamstrings, and my leg triceps are my quads, and my calf is my forearm.)

Now – when you perform a knee bend, from the standing position, the initial stress is where the muscle connects at the knee. As you lower yourself, the stress moves up along the thigh.

When your thighs reach horizontal to the floor (the sticking point) – which I strongly suggest they do not – the central part of your thighs (and your knees) are bearing most of the load.

As you pass the sticking point, the stress continues to your upper thigh.  So if you want to exercise your whole thigh, you need to lower yourself from standing, past horizontal, then back to standing. Always use proper form (focus), with smooth, even motion. That’s the goal.

Strengthening Calves

Like your forearms, calves can take a beating before breaking down – relatively speaking. I should say… your calves and forearms can take more of a beating than other muscle groups. So don’t be surprised if you can do 20 or more reps without stopping.

Because they are so tough, you’ll have to work them harder and longer to get results. Here are a couple of ways to do that:

  • More reps.
  • Tighten and hold your calves at the top of the movement until you feel a burn.
  • Place the balls of your feet on a step, or something that raises your foot off the floor. This will allow your heel to drop below level at the start of the motion, working the whole calf.
  • Add resistance.

One way to add resistance is to perform a technique Arnold Schwarzenegger made popular back in the day. And it’s fun for the whole family! It’s called Donkey Calf Raises.

  • Bend over and rest your forearms on the bed or a table.
  • Then have one of your kids or a friend sit on your back as if you were a donkey.
  • Then do your calf raises!

Talk about burn!  

Incorporating the Two Exercises

Real Quick!

I made mention of how I was going to talk about incorporating knee bends with calf raises at the beginning of this talk, and haven’t mentioned a word of it until now!

All I wanted to say was, as you rise up to a standing position when performing the knee bend, continue past standing, and into to a calf raise.

You’re grouping the two exercises into one movement. I would still perform each separately, but adding the calf raise at the end of your knee bend will prove to be a nice touch – the cherry on the top!!

Summing Up

Okay, I think that was pretty good for today!  We learned a few new things, added a few new challenges, which I’ll need to remember to do.

Take it slow and even. Use proper form, or at least strive for it – it will come. Don’t worry too much about doing a lot all at once, but also, don’t slack off, keep it up. Keep up a routine. Make a promise to yourself – 5 minutes every day, 15 minutes every day, when I get up, before I go to bed – whatever. Then stick to it!

Five minutes every other day before bedtime!

10 reps of knee bends between commercials!

Again, I’m preaching to the choir! You and I are in this together!

I’m devoting a lot of time on the legs, people, because they give us so much!

Mobility:

  • Walking around the block
  • Riding a bike
  • Jogging
  • Dancing
  • Jumping
  • Shopping
  • Bending
  • Standing

Cardiovascular health: doing most of those things, only faster. Strengthening your heart and improving your circulatory system.

What would you do if you lost your legs?

My son did. And it’s more than devastating.

So now you have exercises for your quads and calves.

Always remember to Focus! 

Spend those few minutes of exercise, using proper form, so you’re not wasting your time. We’re taking care of our Founding Members. Let’s do it right. Serve them right and they will serve us right, for a long time!

That’s it for this round.

If you enjoy and think this information may be helpful to others, please share it.

If you have questions, drop me a line, and please include the word “blog” in the subject line.

Remember: Please be kind and love the one you’re with!

Ciao until next time! 

Roger

Exercise For Those Who Hate It But Realize They Need It – Part II Read More »

Contemplating exercising

Exercise For Those Who Hate It But Realize They Need It!

Introduction

Do you see your body in the mirror and see the downslide your body has taken due to poor eating habits and lack of exercise? Or do you avoid the mirror all-together?

Maybe you just haven’t found the time or have been too busy to do any real kind of anything to maintain your body’s fitness.

During the writing of my second novel, I didn’t do any exercising–and I LOVE exercising. But I allowed myself to sacrifice the time I would spend exercising, and use it to work on my book.

The four years it took for the initial writing were four years spent allowing my body to remain in sedentary confinement.

What I did

After the first draft of my book was completed I realized I had to get back into exercising. So one dark day I hit the floor to do ten push-ups. I did one – barely.

Severely crest-fallen, I devised a plan which seems to be working. And I want to share it with everyone.

It’s not a new miracle technique, or a secret system or diet a scientist in Norway discovered. There are trillions of sites on the internet instructing you how to get fit. And probably the only way you found this blog was from word of mouth, not from any Google search results!

But read on, check out what I am doing to keep my body in shape, and if you get nothing out of it, not even a chuckle, then that’s okay, I understand.

About Me

I grew up in the California redwoods, reading comic books and practising Kung Fu. I also read my brother’s muscle mags and became very interested in exercise and nutrition. We had a plastic, sand-filled weight set I’d exercise with.

About a decade later I joined a gym. I was 6’2″ and in a few months I weighed, 195 lbs, with 10% bodyfat, and was feeling good.

It was in May or June in 1985 when I became sick. I couldn’t eat or drink without feeling I was going to vomit. My mom fed me Similac, a teaspoon at a time, to keep me nourished. This went on for two weeks before she insisted on taking me to the hospital.

They rehydrated me and ran blood tests … Five hours later, they released me, advising me to see a neurologist.

Over a period of a month, the neurologist ran more tests, finding nothing wrong. And I was beginning to feel better. Maybe there was nothing wrong with me. Or maybe it was a fluke that fixed itself.

Eventually, my neurologist opted to attempt an MRI scan (an emerging technology at the time). 

My neurologist looked at the scans but wasn’t sure what he was looking at, so he sent me to a neurosurgeon for a second opinion.

The neurosurgeon examined the scans … shifting them this way and that, as I sat patiently waiting, knowing he’d find nothing wrong. Then he said: “There is definitely something here, and I want to operate next week.”

Two weeks after my surgery, my weight dropped from 195 lbs to 145 lbs. The steroid they gave me to keep my brain from swelling deteriorated 50 lbs of muscle tissue.

I could barely walk. Other side-effects were, an acne rash on my face and chest, and my face swelling up like a Cabbage Patch doll.My swollen face

Also, they shaved the back and sides of my head, which made me look like the kid on Rush’s Power Windows album, which just so happened to have been released at that same time. Perfect!

Power Windows Kid

When I saw myself in the mirror, I had quite a shock. I looked as if I had aged 50 years!

After a long, grueling recovery, all I wanted was to get back to exercising again. I thought of going back to my gym (Family Fitness) but it had closed down, dissolving my lifetime membership.

I felt too embarrassed to join a new gym, with the way I looked, so I did some research and purchased a SoloFlex. Soloflex exercise machine.Do you remember that fine piece of work? No, no … that’s not me on the machine … or is it!?

So I exercised on the Soloflex for a few years before finally deciding on joining a gym.

I think it was the gym environment that appealed to me: being around the rhythmic clanking of steel, the ease of those grab and go pre-set free-weights…

Even the ritual of wiping down my sweat from the equipment, or someone else’s – or not. Somehow those things appealed to me then. I enjoyed hitting the gym in the wee hours of the morning, when noo-body but a few of us, was there.

The bug had bit me, and I was back in my environment.  Over the years, I would quit then join other gyms for various reasons, mostly for all the social nonsense going on.  I didn’t like the social posturing and showing off … waiting to use equipment … showering with strangers and on and on. I was there to exercise.

It was around 2009 when I purchased a more flexible and portable exercise system, and began exercising at home exclusively. I haven’t been back to a gym since. (More about that equipment at a later date).

During the writing of my second novel, I didn’t exercise at all and grew lazy. Now I’m  over sixty, and have adopted my own “system” of exercise that suits me where I am.

I wanted to start a blog and share my story with others in my predicament, who realize they need to exercise, or get back to becoming fit again. 

And, like me, has limited mobility or space, and would benefit from how I altered my exercise routine to help improve their muscle strength, flexibility, and even bone density. Stuff like that. So here I am!

Enough about me, what about you?

Who Can Benefit from this Exercise Routine?

Are you someone who doesn’t like to exercise but realizes that they should (hey, where have I heard that before??).

  • Maybe you are a young kid like I was, interested in exercise and getting in shape.
  • Perhaps you are an older person, like I am now, and want to improve your fitness and get back to a more active lifestyle.

Whoever you are, I hope you enjoy your time here and are encouraged to start exercising—whether you like it or not!—

and become a little, or a lot more fit.

Now then … let’s get to it!

Understanding Exercise: What Is It?

You think that’s a dumb question.

The word ‘Exercise’ has many definitions, interpretations, and uses. However, Exercise, as defined by Merriam-Webster, is:

“Bodily exertion for the sake of developing and maintaining physical fitness.”

Exercise, as defined by Roger Maxwell, is, and will always be:

“Focused bodily exertion for the sake of developing and maintaining physical fitness.”

It involves targeted movements and strict form, distinct from everyday activities like the following:

  • gardening,

  • working on the pool,

  • chopping wood,

  • moving furniture,

  • taking care of the kids …

These fall into the category of Exertion. Can we consider these activities as exercise? Certainly. As long as we perform them in a focused manner using strict form which targets a specific muscle group. Otherwise, I’d say … NO!

The Mental Aspect of Exercise

 

Exercise is 75% mental and 25% physical. Some say the ratio is 80/20 or 60/40. And if you identify as someone who matches the title of this blog, who hates exercising but know they need it, then the ratio may be more like 90/10 for you.

So What Does This Mean?

 

In later years, the gym felt more like a social club than anything else. Everybody checking out each other, grabbing heavy weights, using improper form – swinging the weight, arching their back. If it wasn’t to impress, it was because they didn’t know what they were doing, while showing off how much they can lift.

By neglecting proper form and concentration, their minds weren’t focused on the exercise, or exercising. I could only imagine how much damage they were doing to their body – and the issues they’d be having in the coming years.

Focused Exercise

 

Here is where the mental aspect comes in:

By zoning out distractions and visualizing the targeted muscle group during each exercise, you can maximize the efficiency of your workouts and reach your goals more effectively – getting the best results in the shortest amount of time.

It may not be easy at first, but over time, as the muscle develops, it will become easier. I’ll go more in-depth when we discuss the actual exercises.

So What does Focused Exercise Feel Like?

I know that this has been a lot of chit chat thus far, with no application, but if you can master this concept it will be a huge benefit, and not just for excersizing. My Kung Fu training when I was a kid has helped me through diffilcult times in my life. And that’s where I began to learn about focusing.

NOW

Go get a can of soup, or a can of beans, tomato paste … or something that has some weight that you can hold comfortably in one hand.  Go get that right now, then come back. I’ll wait……….

OKAY! 

Now, hold the can (or whatever you’re using) at your side, arm straight, palm facing your body. 

Keeping your arm straight, raise the can laterally (at your side) to shoulder height, parallel to the floor, then lower it back to your side. This exercise strengthens the middle head of your shoulder muscle, the deltoid. 

But what other muscles were being used? 

You gripped the can with your hand, so the muscles in your hand and forearm were being used, as well as your biceps, which attaches to the shoulder joint.

But we only want to exercise the shoulder. So we must focus.

Let’s try it again – focusing this time.

Loosen your grip on the can, without dropping it of course. Relax your whole arm: Tense, then release the forearm, then the biceps—tense, then release. This is to help relax your arm.

Now, stand straight, shoulders back, and look forward. Now close your eyes (actually, keep your eyes open until you finish reading the following). Pretend that you have a string connected to the top of your hand – as if you were a marionette.  

With your arm hanging fully extended at your side, relaxed, palm facing your body. Now raise the can as if the string was lifting it, until parallel to the ground.  Hold for a couple of seconds, then lower it to your side.

Did you feel a difference? 

Did you feel more strain in your shoulder? It may take some practice before you can isolate that muscle. When you can feel that, it will make a difference in your muscle and strength development.  

When your exercise is focused like this, not merely going through the motions, your exercise time will be spent more efficiently, and you will reach your goals sooner.

Let’s try one more exercise to set the mark. 

Hold the can at your side, turn your hand so your palm is facing forward. Now do an arm curl. Bring the can up to your shoulder, then lower it back down. Great!

Now, focus this time. Relax your grip, as well as your forearm, biceps and shoulder. Now, become that marionette – this time the string is attached to the palm of your hand.

Pin your elbow to your side so it doesn’t move. With eyes closed, raise the can as if the string was lifting your hand toward your shoulder – focusing on your biceps throughout the movement. 

Did you feel the difference? You may even have felt a little burn this time.

Focusing like this when you exercise can be applied to every exercise. However, the less developed the muscle, the harder it may be to feel the muscle during the movement, especially for those muscles which aren’t as developed as others. But that’s okay, muscle awareness will come over time.

The Exercises

Disclaimer: I am in no way or shape a doctor – nor do I play one on TV.  I am not a physical trainer, nutritionist, neurologist, physiologist, family or marriage councelor. I hold no certifications in health or exercise or anything else that may get me sued should you get hurt following my instructions!

So I urge you to check with your doctor(s) first before embarking on any form of exercise no matter how tame it may seem, or from anyone – especially me. :0) 

However, the exercises described in this blog should not cause any adverse affects to your health or wellbeing if you follow my instuctions. 

Where and Wear?

I’m assuming that you are like me and don’t have a gym to go to, or want to go to a gym at this stage of the game, and want to start at home. And that’s fine – you are the person I’m writing this for.

Where?  You need to find an open space where you are free to move about, with a non-slip floor, like carpet!    

Wear?  Wear nothing that restricts your movement. Shorts and a T-shirt generally work for most people, or whatever suits your fashion preference.

Exercise Equipment

What equipment will you need? None!

Really?  Yes.

My workout areaIt may be helpful to have a chair, a wall, and perhaps your bed nearby for support. If you have those, you’re good!

Later on when your strength and mobility improves you will want to set some goals which may mean investing in some equipment.  More on that later.

My Return to Exercise

From here on, I’ll be inter-mixing the path I took, trying to get back into shape, and making exercise an integral part of my life again. With it I’ll introduce struggles I experienced, things I learned and finally an exercise to get you started on your way to better health.

Starting With Legs

Why am I starting with legs? Strong legs provide support and help prevent injuries, particularly as we age. I began my return to exercise by focusing on leg exercises. Your legs are an important part of your body’s overall health and well-being. Founding Members They are the pillars that support you, the movers that transport you from room to room, inside to outside, and around the block. They are your founding members, and provide the foundation for your body’s movement and support.

I learned years ago when I first started bodybuilding: If you don’t have strong legs you won’t be able to lift the heavy weights to help your muscles strengthen and grow.  And whether that means dumbbells, barbells, or even your own body weight, you need strong legs to provide support and stability—especially as we grow older. 

And I AM older!

So I try to throw in some leg exercises throughout my day: Marching down the hall with high knees, getting off the couch and doing four or eight short squats, maybe a few minutes of Kung Fu kicks … something to let my body know that I’m still up here and need them to keep me going. 

The Importance of Leg Strength

Falls are a significant concern, especially for older adults, as they can lead to severe injuries and even fatalities. By building leg strength, you enhance stability and minimize the risk of falling.

Some stats to consider

  • About 36 million falls are reported among older adults each year—resulting in more than 32,000 deaths.
  • Each year, about 3 million older adults are treated in emergency departments for a fall injury.”  

Centers for Disease Control and Prevention

 

  • Falls are the second leading cause of unintentional injury deaths worldwide.
  • Each year an estimated 684,000 individuals die from falls globally of which over 80% are in low- and middle-income countries.
  • Adults older than 60 years of age (That’s me!) suffer the greatest number of fatal falls.

37.3 million falls that are severe enough to require medical attention occur each year.                      

World Health Organization

So after I decided to get back to exercising, the legs were the first muscle group I started with. Well, ah, perhaps I did do a few bicep curls and presses,  just because.

I started out with some basic warm-ups: high knee raises (marching in place), to get the synovial fluid flowing in my joints. Then 12 repetitions of deep knee bends – not too deep though. 

Not too deep at all—barely a squat—barely a knee bend for the last few reps.

My posture was horrible.  I was in bad shape.  But I did it.  That’s what was most important to me, that I actually did it! 

Then I stopped.  Waited a minute or so, then 10 more reps, and I was done.

And I felt it.  And my breathing was labored, which was good, and I thought: 

Hey, I’m Exercising!

I sat on the edge of my bed for a couple of minutes and thought: Gotta do more! Push-ups.  Gotta drop and do some push-ups!

I slid down to the floor, got on my hands and knees, and tried to do ten sissy push-ups.  

I stopped after 8 reps, waited a few seconds, then 2 more. I rolled over onto my back —ashamed of the poor condition I was in, and closed my eyes.  After a few moments I rolled back over and completed another 5 reps, then went to bed and slept like a log.

The Floor Challenge

Now that I mentioned the Floor… Another important thing for me was being able to get up from the floor without assistance. This takes core strength and balance, another couple of areas I was lacking in.

When I was active in the martial arts I could rise from a sitting cross-legged position like a ballerina.  So I tried it.

Not a pretty sight.

I crawled to my bed and wormed my way up until I was standing.  A moment of triumph passed before I fell back onto the bed.

If I wound up on the floor I wanted to be able to get back on my feet with nobody’s help.

Because let’s face it, accidents happen, as the CDC and WHO reported. And they can happen anywhere – not just at home where there’s a cozy carpet and soft pillows to cushion the fall. I could be at a park, taking a stroll in the woods, or simply walking around my neighborhood. And in times like these, relying on others for help isn’t something we should be putting our hopes in.

Besides, even if someone were to lend a hand, my pride would suffer more damage than my body from the fall.

I refuse to be another statistic among the thousands who suffer from hips fractures, or those who are tethered to a device in case they’ve fallen and can’t get up!

So I prioritize exercising my legs. Paying attention to my hips, my thighs (quads and hamstrings), calves, ankles and feet. We’ll dive into the specific exercises in the future, but for now, let’s start with the basics, and build our foundation.

The Knee Bend: A Foundational Exercise for Building a Strong Base.

Start with a couple of warm-ups. Hold on to something if your balance is poor, and perform some high stepping (marching in place), 10-12 reps. You want to warm up the muscles, get the blood flowing.

1. Stand,

  • Arms at sides
  • Shoulders back
  • Feet shoulder-width apart

2. Keeping your back straight, 

  • bend your knees while raising your arms shoulder height.

3. Then, 

  • straighten your knees while lowering your arms, and return to a standing position.

Questions?

How many repetitions (reps)?  

How many can you do before feeling pain, while maintaining good form? Two, ten, five, twenty?  

Personally, I aim for 10-12 reps, then push myself to do one or two more, or until I feel the burn in my muscles. In the beginning, all I could do was two sets of three reps, before feeling fatigued. Remember, it’s important to progress gradually, but be cautious not to push yourself too hard and risk injury.

How far should I bend my knees? 

Some recommend lowering yourself until your thighs are parallel with the floor, simulating a sitting position.  

I don’t follow that advise, and here’s why:

It places a LOT of strain on your knee joints, which is something us old folk need to avoid. But not for old folks only!

Instead, stop just before reaching parallel. How far, you ask? At this juncture, if you’re not accustomed to this exercise or haven’t done it in a while, go as far down as you can until you start feeling mild discomfort, especially if it’s in your knees.

As your legs grow stronger you can gradually lower the depth of the knee bend. Ideally, for me, I want to go beyong parallel, surpassing that sticking point, into a deep squat. This way, I engage the whole quadriceps muscle (thigh).

Tension and range of motion

During an exercise like the bicep curl, strain or tension moves along the bicep, utilizing different areas of the muscle. 

At the beginning of the curl, tension is focused where the bicep connects to the elbow. As the curl continues, the tension shifts along the muscle until uou reach the top of the curl. When lowering the arm, the tension reverses in the opposite direction.

Place your hand on the muscle and you will feel the tension travel from bottom to top.

Likewise, during a knee bend, tension originates at your knee and travels up along your thigh through the movement. Try placing your hand on your thigh and perform a knee bend. Can you feel it?

I, personally, want to get to the place where I’m exercising along the whole length of the muscle, through its full range of motion.

Perhaps you can only lower yourself a little, before you stand again. That’s fine. The object is to strengthen your legs, however gradually, so they can serve you best.

Alternate ways to perform the knee bend

  • If your balance is a bit unsteady, hold on to the back of a chair, or the wall for support.
  • If you are having a very hard time, sit at the edge of your bed and try to stand, then sit back down, then raise yourself up again.
  • When it comes to raising your arms, you can just raise them slightly or to a level that feels comforable to perform the movement.
  • For an extra challeng, keep your hands on your hips through the exercise, raise them at your sides, or hold your hands in front of you.
  • For Variety: Once you’ve performed this exercise several times, and you legs are strenghening, try angling your feet outward a few degrees, or widen your stance a bit. You’ll find the inside of your thighs will be getting some attention.

Find a method that suits you best, but always remember to focus on the targeted muscle group (thighs/quadriceps) and maintain good posture (shoulders back, back straight, facing forward…).  Once you start to feel your focus and posture faltering, stop the movement, pause, regroup … then continue.

NOTE:  There are always secondary, and other supportive  muscles involved in a movement.  For instance, during a knee bend your butt, calves, ankles and feet come into play.  And there are exercises that target these specific areas as well.

Since we’re on the topic, if you want to firm up that butt, set your focus on your butt (gluteous maximus) for the last couple of reps and tighten your gluts as you finish the movement to a standing position, and hold for a couple of seconds.

Before I wrap up I'd like to address the topic of stretching

Stretching is an activity you should engage in daily to improve flexibility and overall well-being. Here are a couple of stretches to start with:

Start while still in bed: 

  • Lean forward, stretch out your arms and grab your feet.  If you can’t reach them, draw in your legs until you can grab on to those beasts.  
  • Relax your arms, legs, feet and back, allowing the tension melt away. If you’re experiencing a lot of pain, back off a bit.
  • After the tension has lessened, press your feet forward until you feel your muscles tighten. Hold, and try to relax your back and legs, arms … as you did before. Then repeat.  

Again, don’t go crazy, be gentle. But remember to focus! Focus on the muscles and joints that are being stretched. 

Picture them in your minds eye and visualize your biceps streching as you’re holding on. Picture your hamstrings and your back muscles – close your eyes and visualize them and “see” them relax.

Take it slow. This is personal time with your body. 

Another stretch:

  • Stand straight, legs shoulder apart, and relaxed. 
  • Slowly bend over, letting your arms hang down at your feet.
  • Carefully stand back up, pause, then slowly bend over and reach for the floor.  

Again, focus! Concentrate on the muscles in your back and arms and legs. Feel them. Visualize your back and legs stretch and loosen. 

For an extra challenge, try reaching a little in front of you, then to the middle, then reach behind your feet. Do this 1-3 times before returning to standing position.

Perform this stretch a couple of more times during the day. Take advantage of opportunities like when your feet are up, to lean forward for a quick stretch, or while standing, bend over and stretch.

These little actions will improve your mobility and inject a bit of variety into your daily routine. And you’ll be sacrificing – what? A few minutes of your day? A small investment for a better, healthier existence.  And you’ll feel better, not just your body, but you’ll feel better about yourself – I don’t need to elaborate, I know.

Summing Up

Proper exercise is a focused, mentally engaging activity that contributes to improving your body’s fitness and overall wellbeing.

It improves brain function, bone, muscle and mental health.  For me, personally, it encompasses all these things, but the mental health aspect is especially significant for me these days.

So if I can help another human being feel a bit better, a bit fitter, by giving them a peek into what is working for me, that makes me feel great.

I’ll be introducing more exercises and sharing more of what is working for me in my following posts.  And I will be going a bit deeper into stretching exercises as well.

If you enjoyed this, or have been helped in any way, or have questions, please drop me a note.  I’ll do my best to get back to you.

Meanwhile, take care of yourself, love the ones you’re with, and I’ll see you in my next communique!

Ciao for now.

Roger

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Contact Me: Roger@RogerMaxwellWrites.com

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