Building & Maintaining Mobility

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Building & Maintaining Mobility!

This is Juliet Starrett. She’s a CrossFit co-founder, and two-time white-water rafting world champion. Oh, and she won those after battling thyroid cancer. She’s now 50 years old, and still going strong, having put aside her career as a lawyer to focus on fitness. Specifically, mobility training.

The Ready State

Together with her husband Kelly, Starrett co-founded The Ready State, of which she’s CEO.

It used to be called “Mobility WOD” (the “WOD” stands for “workout of the day”) but they changed their name as other companies took up the use of the word “mobility”, something the fitness world hadn’t previously focussed on much, and “WOD”, which was also hardly copyrightable.

True to its origins, The Ready State continues to offer many resources for building and maintaining mobility.

Why the focus on mobility?

When was the last time you had to bench-press anything larger than a small child? Or squat more than your partner’s bodyweight? Or do a “farmer’s walk” with anything heavier than your groceries?

For most of us, unless our lifestyles are quite extreme, we don’t need ridiculous strength (fun as that may be).

You know what makes a huge difference to our quality of life though? Mobility.

Have you ever felt that moment of panic when you reach for something on a high shelf and your shoulder or back twinges (been there!)? Or worse, you actually hurt yourself and the next thing you know, you need help putting your socks on (been there, too!)?

And we say to ourselves “I’m not going to let that happen to me again”

But how? How do we keep our mobility strong?

First, know your weaknesses

Starrett is a big fan of mobility tests to pinpoint areas that need more work.

Most of her resources for this aren’t free, and we’re drawing heavily from her book here, so for your convenience, we’ll link to some third party sources for this:

Next, eliminate those weaknesses

Do mobility exercises in any weak areas, until they’re not weak:

Want to train the full body in one session?

Try out The Ready State’s 10-Minute Morning Mobility Routine

Want to learn more?

You might enjoy her book that we reviewed previously:

Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully

You might also enjoy The Ready State App, available for iOS and for Android:

The Ready State Virtual Mobility Coach

Enjoy!

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  • How Too Much Salt May Lead To Organ Failure

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    Salt’s Health Risks… More Than Just Heart Disease!

    It’s been well-established for a long time that too much salt is bad for cardiovascular health. It can lead to high blood pressure, which in turn can lead to many problems, including heart attacks.

    A team of researchers has found that in addition to this, it may be damaging your organs themselves.

    This is because high salt levels peel away the surfaces of blood vessels. How does this harm your organs? Because it’s through those walls that nutrients are selectively passed to where they need to be—mostly your organs. So, too much salt can indirectly starve your organs of the nutrients they need to survive. And you absolutely do not want your organs to fail!

    ❝We’ve identified new biomarkers for diagnosing blood vessel damage, identifying patients at risk of heart attack and stroke, and developing new drug targets for therapy for a range of blood vessel diseases, including heart, kidney and lung diseases as well as dementia❞

    ~ Newman Sze, Canada Research Chair in Mechanisms of Health and Disease, and lead researcher on this study.

    See the evidence for yourself: Endothelial Damage Arising From High Salt Hypertension Is Elucidated by Vascular Bed Systematic Profiling

    Diets high in salt are a huge problem in Canada, North America as a whole, and around the world. According to a World Health Organization (WHO) report released March 9, Canadians consume 9.1 grams of salt per day.

    Read: WHO global report on sodium intake reduction

    You may be wondering: who is eating over 9g of salt per day?

    And the answer is: mostly, people who don’t notice how much salt is already in processed foods… don’t see it, and don’t think about it.

    Meanwhile, the WHO recommends the average person to consume no more than five grams, or one teaspoon, of salt per day.

    Read more: Massive efforts needed to reduce salt intake and protect lives

    The American Heart Association, tasked with improving public health with respect to the #1 killer of Americans (it’s also the #1 killer worldwide—but that’s not the AHA’s problem), goes further! It recommends no more than 2.3g per day, and ideally, no more than 1.5g per day.

    Some handy rules-of-thumb

    Here are sodium-related terms you may see on food packages:

    • Salt/Sodium-Free = Less than 5mg of sodium per serving
    • Very Low Sodium = 35mg or less per serving
    • Low Sodium = 140mg or less per serving
    • Reduced Sodium = At least 25% less sodium per serving than the usual sodium level
    • Light in Sodium or Lightly Salted = At least 50% less sodium than the regular product

    Confused by milligrams? Instead of remembering how many places to move the decimal point (and potentially getting an “out by an order of magnitude error—we’ve all been there!), think of the 1.5g total allowance as being 1500mg.

    See also: How much sodium should I eat per day? ← from the American Heart Association

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  • Coffee, From A Blood Sugar Management Perspective

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our favorite French biochemist (Jessie Inchauspé) is back, and this time, she’s tackling a topic near and dear to this writer’s heart: coffee ☕💕

    What to consider

    Depending on how you like your coffee, some or all of these may apply to you:

    • Is coffee healthy? Coffee is generally healthy, reducing the risk of type 2 diabetes by improving fat burning in the liver and protecting beta cells in the pancreas.
    • Does it spike blood sugars? Usually not so long as it’s black and unsweetened. Black coffee can cause small glucose spikes in some people due to stress-induced glucose release, but only if it contains caffeine.
    • When is it best to drink it? Drinking coffee after breakfast, especially after a poor night’s sleep, can actually reduce glucose and insulin spikes.
    • What about milk? All milks cause some glucose and insulin spikes. While oat milk is generally healthy, for blood sugar purposes unsweetened nut milks or even whole cow’s milk (but not skimmed; it needs the fat) are better options as they cause smaller spikes.
    • What about sweetening? Adding sugar to coffee, especially on an empty stomach, obviously leads to large glucose spikes. Alternative sweeteners like stevia or sweet cinnamon are fine substitutes.

    For more details on all of those things, plus why Kenyan coffee specifically may be the best for blood sugars, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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  • Beat Food Addictions!

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    When It’s More Than “Just” Cravings

    This is Dr. Nicole Avena. She’s a research neuroscientist who also teaches at Mount Sinai School of Medicine, as well as at Princeton. She’s done a lot of groundbreaking research in the field of nutrition, diet, and addition, with a special focus on women’s health and sugar intake specifically.

    What does she want us to know?

    Firstly, that food addictions are real addictions.

    We know it can sound silly, like the famous line from Mad Max:

    ❝Do not, my friends, become addicted to water. It will take hold of you and you will resent its absence!❞

    ~ “Immortan Joe”

    As an aside, it is actually possible to become addicted to water; if one drinks it excessively (we are talking gallons every day) it does change the structure of the brain (no surprise; the brain is not supposed to have that much water!) causing structural damage that then results in dependency, and headaches upon withdrawal. It’s called psychogenic polydipsia:

    Primary polydipsia: Update

    But back onto today’s more specific topic, and by a different mechanism of addiction…

    Food addictions are dopaminergic addictions (as is cocaine)

    If you are addicted to a certain food (often sugar, but other refined carbs such as potato products, and also especially refined flour products, are also potential addictive substances), then when you think about the food in question, your brain lights up with more dopamine than it should, and you are strongly motivated to seek and consume the substance in question.

    Remember, dopamine functions by expectation, not by result. So until your brain’s dopamine-gremlin is sated, it will keep flooding you with motivational dopamine; that’s why the first bite tastes best, then you wolf down the rest before your brain can change its mind, and afterwards you may be left thinking/feeling “was that worth it?”.

    Much like with other addictions (especially alcohol), shame and regret often feature strongly afterwards, even accompanied by notions of “never again”.

    But, binge-eating is as difficult to escape as binge-drinking.

    You can break free, but you will probably have to take it seriously

    Dr. Avena recommends treating a food addiction like any other addiction, which means:

    1. Know why you want to quit (make a list of the reasons, and this will help you stay on track later!)
    2. Make a conscious decision to genuinely quit
    3. Learn about the nature of the specific addiction (know thy enemy!)
    4. Choose a strategy (e.g. wean off vs cold turkey, and decide what replacements, if any, you will use)
    5. Get support (especially from those around you, and/but the support of others facing, or who have successfully faced, the same challenge is very helpful too)
    6. Keep track of your success (build and maintain a streak!)
    7. Lean into how you will better enjoy life without addiction to the substance (it never really made you happy anyway, so enjoy your newfound freedom and good health!)

    Want more from Dr. Avena?

    You can check out her column at Psychology Today here:

    Psychology Today | Food Junkie ← it has a lot of posts about sugar addiction in particular, and gives a lot of information and practical advice

    You can also read her book, which could be a great help if you are thinking of quitting a sugar addiction:

    Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction

    Enjoy!

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  • 10 Ways To Delay Aging
  • We created a VR tool to test brain function. It could one day help diagnose dementia

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    If you or a loved one have noticed changes in your memory or thinking as you’ve grown older, this could reflect typical changes that occur with ageing. In some cases though, it might suggest something more, such as the onset of dementia.

    The best thing to do if you have concerns is to make an appointment with your GP, who will probably run some tests. Assessment is important because if there is something more going on, early diagnosis can enable prompt access to the right interventions, supports and care.

    But current methods of dementia screening have limitations, and testing can be daunting for patients.

    Our research suggests virtual reality (VR) could be a useful cognitive screening tool, and mitigate some of the challenges associated with current testing methods, opening up the possibility it may one day play a role in dementia diagnosis.

    Where current testing is falling short

    If someone is worried about their memory and thinking, their GP might ask them to complete a series of quick tasks that check things like the ability to follow simple instructions, basic arithmetic, memory and orientation.

    These sorts of screening tools are really good at confirming cognitive problems that may already be very apparent. But commonly used screening tests are not always so good at detecting early and more subtle difficulties with memory and thinking, meaning such changes could be missed until they get worse.

    A clinical neuropsychological assessment is better equipped to detect early changes. This involves a comprehensive review of a patient’s personal and medical history, and detailed assessment of cognitive functions, including attention, language, memory, executive functioning, mood factors and more. However, this can be costly and the testing can take several hours.

    Testing is also somewhat removed from everyday experience, not directly tapping into activities of daily living.

    Enter virtual reality

    VR technology uses computer-generated environments to create immersive experiences that feel like real life. While VR is often used for entertainment, it has increasingly found applications in health care, including in rehabilitation and falls prevention.

    Using VR for cognitive screening is still a new area. VR-based cognitive tests generally create a scenario such as shopping at a supermarket or driving around a city to ascertain how a person would perform in these situations.

    Notably, they engage various senses and cognitive processes such as sight, sound and spatial awareness in immersive ways. All this may reveal subtle impairments which can be missed by standard methods.

    VR assessments are also often more engaging and enjoyable, potentially reducing anxiety for those who may feel uneasy in traditional testing environments, and improving compliance compared to standard assessments.

    A senior woman sitting on a bed with her hand to her face.
    Millions of people around the world have dementia.
    pikselstock/Shutterstock

    Most studies of VR-based cognitive tests have explored their capacity to pick up impairments in spatial memory (the ability to remember where something is located and how to get there), and the results have been promising.

    Given VR’s potential for assisting with diagnosis of cognitive impairment and dementia remains largely untapped, our team developed an online computerised game (referred to as semi-immersive VR) to see how well a person can remember, recall and complete everyday tasks. In our VR game, which lasts about 20 minutes, the user role plays a waiter in a cafe and receives a score on their performance.

    To assess its potential, we enlisted more than 140 people to play the game and provide feedback. The results of this research are published across three recent papers.

    Testing our VR tool

    In our most recently published study, we wanted to verify the accuracy and sensitivity of our VR game to assess cognitive abilities.

    We compared our test to an existing screening tool (called the TICS-M) in more than 130 adults. We found our VR task was able to capture meaningful aspects of cognitive function, including recalling food items and spatial memory.

    We also found younger adults performed better in the game than older adults, which echoes the pattern commonly seen in regular memory tests.

    A senior man sitting outdoors using a laptop.
    Adults of a range of ages tried our computerised game.
    pikselstock/Shutterstock

    In a separate study, we followed ten adults aged over 65 while they completed the game, and interviewed them afterwards. We wanted to understand how this group – who the tool would target – perceived the task.

    These seniors told us they found the game user-friendly and believed it was a promising tool for screening memory. They described the game as engaging and immersive, expressing enthusiasm to continue playing. They didn’t find the task created anxiety.

    For a third study, we spoke to seven health-care professionals about the tool. Overall they gave positive feedback, and noted its dynamic approach to age-old diagnostic challenges.

    However, they did flag some concerns and potential barriers to implementing this sort of tool. These included resource constraints in clinical practice (such as time and space to carry out the assessment) and whether it would be accessible for people with limited technological skills. There was also some scepticism about whether the tool would be an accurate method to assist with dementia diagnosis.

    While our initial research suggests this tool could be a promising way to assess cognitive performance, this is not the same as diagnosing dementia. To improve the test’s ability to accurately detect those who likely have dementia, we’ll need to make it more specific for that purpose, and carry out further research to validate its effectiveness.

    We’ll be conducting more testing of the game soon. Anyone interested in giving it a go to help with our research can register on our team’s website.The Conversation

    Joyce Siette, Research Theme Fellow in Health and Wellbeing, Western Sydney University and Paul Strutt, Senior Lecturer in Psychology, Western Sydney University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Yoga Nidra Made Easy – by Dr. Uma Dinsmore-Tuli and Nirlipta Tuli

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve reviewed books about yoga before, and about sleep. This one’s different.

    It’s about a yogic practice that can be used to promote restful sleep—or just be a non-sleeping exercise that nonetheless promotes relaxation and recuperation.

    While yoga nidra is as somatic as it is psychological, its corporeal aspects are all explored in a lying-down-on-one’s-back state. This isn’t a book of stretches and poses and such—those are great, but are simply not needed for this practice.

    The authors explain, step-by-step, simply and clearly, how to practice yoga nidra, and get out of it what you want to (there are an assortment of possible outcomes, per your preference; there are options to choose along the way).

    A lot of books about yoga, even when written in English, contain a lot of Sanskrit terms. This one doesn’t. And, that difference goes a long way to living up to the title of making this easy, for those of us who regrettably don’t read even transliterated Sanskrit.

    Bottom line: if ever you struggle to relax, struggle to sleep, or struggle to find your get-up-and-go, this book provides all you need to engage in this very restorative practice!

    Click here to check out Yoga Nidra Made Easy, and learn this restorative tool for yourself!

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  • The Most Underrated Hip Mobility Exercise (Not Stretching)

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    Cori Lefkowith, of “Redefining Strength” and “Strong At Every Age” fame, is back to help us keep our hips in good order:

    These tips don’t lie

    It’s less about stretching, and more about range of motion and “use it or lose it”:

    • Full range of motion in lifting exercises enhances joint mobility and stability, whereas strengthening muscles through a limited range of motion (e.g., half squats) can cause tightness.
    • Lifting through a larger range of motion may result in faster strength gains too, so that’s a bonus.
    • Customize your range of motion based on your body type and capability, but do try for what you reasonably can—don’t give up!
    • Lower weights and focus on deeper movements like split squats or single-leg squats, but work up slowly if you have any difficulties to start with.
    • Using exercises like the Bulgarian split squat and deficit split squat can improve hip mobility and strength (you’ll really need to see the video for this one)
    • Fully controlling the range of motion is key to progress, even if it means going lighter; prioritize mobility over brute strength. Strength is good, but mobility is even more critical.
    • Adding instability, such as raising the front foot in lunges, challenges muscles and increases mobility. Obviously, please be safe while doing so, and slowly increase the range of motion while maintaining control, avoiding reliance on momentum.
    • Final tip that most don’t consider: try starting exercises from the bottom position to ensure proper form and muscle engagement!

    For more on each of these plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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