“Most of us have grown up influenced by a society overly obsessed with looking healthy at the expense of being healthy,” writes Dr. Gabrielle Lyon, D.O., in “The Forever Strong™ Playbook: A Six-Week, Science-Based Plan to Sharpen Your Mind, Strengthen Your Body, and Get Healthy at Any Age” (Atria Books; Jan. 27).
We chase quick gains and overtrain rather than prioritizing sleep and recovery, Lyon asserts. We count calories instead of ensuring our bodies have adequate fuel and protein.
With her new book, she offers up a plan for making lasting changes to live better and longer, rather than quick fixes.
Central to her idea is the “Foundational Five,” a set of simple exercises one can perform every day, whenever you have a spare minute, to aid recovery, improve balance and mobility and prevent injury.
“We’re up against a lot of postural challenges with the uses of computers and phones,” she told The Post. “This is a very way to counterbalance this.”
Have look below and get moving.
Standing Calf Raises with Adduction
Don’t have great arches? This “purposeful” movement “allows you to activate the arch, which you can improve,” Lyon said.
How to: Stand with feet close together, gently squeeze heels inward and lift onto the balls of your feet. Lower with control. If desired, you can place a small ball between your lower calves.
Do: 10 to 15 reps; 1 to 3 times per day
Single-leg RDLs
While this exercise is often done with heavy weights as part of a strength workout, there are benefits to doing it with body weight-only as well. “The goal here is you’re not actually building muscle, you’re preping the body for movement and reminding the body how to move well,” Lyon told The Post. It’s also beneficial for picking up on any imbalances between sides.
How: Stand on one leg with a slight bend in the knee and hinge forward at the hip, keeping your back neutral. Return to upright slowly.
Do: 8 to 10 reps per side; 1 to 2 times daily.
Hip Airplanes
This simple, easy-to-do-anywhere move is great to counterbalance the effects of long periods of sitting for work or travel. “It helps with hip stability and strength and also rotation,” Lyon said.
How to: Brace your core, then stand on one leg, hinge slightly, and rotate your hips side to side like an airplanes wings.
Do: 5 rotations each side, 1 to 2 times daily
Bird Dog
“This one is interesting, it works on cross-body stabilization,” Lyon said. “You can get a really good stretch and engage your core and reduce injury risk.”
How to: Start on hands and knees. Lift one leg into extension, then lift and extend the opposite arm. Hold for 8 seconds while bracing your abdominal muscles. Alternate sides.
Do: 4 to 6 repetitions, holding for 8 seconds each, on each side.
90-90 Breathing
“I’m not a great meditator,” Lyon admitted. “This is another way to slow down and recenter.”
How to: Lie on your back with knees and hips at 90 degrees, feet on a wall. Inhale slowly, exhale fully, letting your ribs move toward your pelvis. Keep your core gently braced.
Do: 5 to 10 slow breaths in the morning or before bed.
