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Exercise - Blog Posts
A lot of younger people have no idea what aging actually looks and feels like, and the reasons behind it. That ignorance is so dangerous. If you don’t want to “be old,” you aren’t talking about a number of years. I have patients in their late 80s who could still handily beat me in a race—one couple still runs marathons together, in their late 80s—and I lost someone who was in her early 60s to COPD last year. What you want is not youth, it is health.
If you want to still be able to enjoy doing things in your 60s and 70s and 80s and even 90s, what you want to do, right now, is quit smoking, get some activity on a regular basis (a couple of walks a week is WAY better for you than nothing; increasing from 1 hour a day of cardio to 1.5 will buy you very little), and eat some plants. That’s it. No magic to it. No secret weird tricks. Don’t poison yourself, move around so your body doesn’t forget how, and eat plants.
If you have trouble moving around now because of mobility limitations, bad news: you still need to move around, not because it’s immoral not to, but because that’s still the best advice we have. I highly recommend looking up the Sit and Be Fit series; it is freely available and has exercises that can be done in a chair, which are suitable for people with limited mobility or poor balance. POTS sufferers, I’m looking at you.
If you have trouble eating plants because of dietary issues (they cause gas, etc.) or just because they’re bitter (super taster with texture issues here!), bad news. You still want to find a way to get some plants into your body on a regular basis. I know. It sucks. The only way I can do it is restaurants—they can make salads taste like food. I can also tolerate some bagged salads. On bad weeks, the OCD with contamination focus gets so bad I just can’t. However, canned beans always seem “safe,” and they taste a bit like candy, so they’re a good fallback.
If you smoke and you have tried quitting a million times and you’re just not ready to, bad news. You still need to quit. Your body needs you to try and keep trying. Your brain needs it, too. Damaging small blood vessels racks up cumulative damage over time that your body can start trying to reverse as soon as you quit. I know it’s insanely, absurdly addictive. You still need to.
You cannot rules lawyer your way past your body’s basic needs. It needs food, sleep, activity, and the absence of poison. Those are both small things and big asks. You cannot sustain a routine based on punishment, so don’t punish your body. Find ways to include these things that are enjoyable and rewarding instead. Experiment. There is no reason not to experiment—you don’t have to know instantly what’s going to work for you and what won’t, you just need to be willing to try things and make changes when things aren’t working for you.
You will still age. Your body will stop making collagen and elastin. Tissues you can see and tissues you can’t see will both sag. Cushioning tissues under your skin will get thinner. You’ll bruise more easily. Skin will tear more easily. Accumulated sun damage will start to show more and more. Joints will begin to show arthritis. Tendons and ligaments will get weaker and get injured more easily, as will muscles. Bones will lose mass and get easier to break. You’ll get tired more easily.
But you know what makes the difference between being dead, or as good as, in your 60s vs your 90s? Activity, plants, and quitting smoking. And don’t do meth. Saw a 58-year-old guy this week who is going to have a heart attack if he doesn’t quit whatever stimulant he’s on. I pretended to believe it was just the cigarettes, and maybe it is, but meth and cocaine will kill you quicker. Stop poisoning yourself.
Baby steps; take it one step at a time; you don’t need to have everything figured out right now. But you do need to be working on figuring things out.
Get stronger without moving!
Isometrics are known to improve strength rapidly (think highly targeted, specific strength training). As a result, a lot of people train them with high weight and short hold times.
However, while "strength training" like this sounds great, it took me a few years to realize the strength I actually wanted was much more in the 30-second range. While there's obviously transfer between the ranges, this way is more targeted (like getting stronger at what you can do 3-5 reps with will also improve your 9-12 range and vice versa).
This way was less strenuous (allowing me to do more), more stable, and encouraged better form for me. It also transferred well into my daily activities, which usually required more than short holds. Think of carrying a heavy bag across the yard for construction. There are also some potential rehab benefits for joints.
Neither way is necessarily "wrong," but I just wanted to share the value I found in longer holds.
Some thoughts on fitness and health in 2025!
The video is mostly just me riffing on the word "bodybuilder". It helps to know that people interpret the word differently:
A.) Some think of it as the apex of all fitness and the default fitness goal.
B.) Others don't like it as much and may say they prefer "functional" training, etc.
But I do think that if you are actively training towards a goal, then you should be building your body to be healthier, more functional, and more fit.
That leaves me with 2-3 main messages in the video:
1.) If you're improving, you're building yourself, and that's really cool. You're literally building an improved version of yourself.
2.) Your health should improve or maintain along with your fitness. If you're sacrificing health for "fitness", then it may not actually be fitness.
3.) Have a beautiful year!
OK Tumblr Geriatric Ward, let’s talk about your posture-
there are things you should be doing now to prevent yourself from starting to look like 🥀
Why does it matter? Future you would like to avoid the pain, limited motion, and fall risk that goes along with worsening posture.
What’s the focus?
1. Keep the flexibility in your spine
2. Stretch the muscles in the front
3. Strengthen the muscle in the back
Here are some simple things you can do daily while sitting and when you get up to go into the bathroom or the kitchen
Keep the flexibility by doing these repeated movements: 10 repetitions several times a day
The goal is to give yourself a double or triple chin. Keep your nose pointing forward, don’t let it tip up or down
Thoracic extension- use a chair with a seat back that comes up to the level of your shoulder blades. Try to bend back over the top of the chair without arching away from the seat back and without extending your neck. If the pressure from the top of the chair is uncomfortable you can place a towel there
Stretch the muscles in the front by using a door frame. This one will feel good afterwards
If this isn’t enough of a stretch you can do one side at a time. If you have the right arm up step forward with the right foot and turn slightly to the left. Then do it on the other side.
Strengthen the muscles in the back by squeezing your shoulder blades together for a count of 10 and then repeating 10 times. You can do this several times a day Hint: Don’t lift your shoulder blades up
There are lots more exercises for strengthening your back muscles but this is a good starting point and easy to do. I like doing it while driving
Tips:
Do the best you can
If it hurts stop
Envision future you saying thank you each time you do one of the exercises
The Hybrid Fitness Routine is now a book!
If you or someone you know could use it, I really hope it can help.
I tried to keep this video relatively concise - more info is available here: hybridcalisthenics.com/book
We've shipped over 20,000 books so far, and the feedback has been great. We've used your ideas to improve the book. Thank you so much.
Members outside of the U.S. might have expensive shipping, so we set up an Amazon listing to help you save money on shipping (it costs us a lot too, so we also wish it were $0). International Amazon links are all different, so going to your country's Amazon page and searching "Hybrid Calisthenics" is probably the simplest way to find the link. Some countries unfortunately don't have it, but a lot do.
We also have an eBook if you want it. And the information and app is available for free on the Hybrid Fitness Routine website as usual!
Thank you all!
You CAN do pullups, my friend!
Don't feel embarrassed if you can't do pullups yet.
You can build up with easier variations!
After you hit the goals, you can move on to harder progressions.
1.) Wall Pullups - 3 Sets of 50 2.) Horizontal Pullups (Chest Height) - 3 Sets of 30 3.) Horizontal Pullups (Hip Height) - 3 Sets of 25 4.) Jackknife Pullups - 3 Sets of 20 5.) Full Pullups
Back pain during leg raises, sit-ups, and other core exercises?
Some of these exercises get a bad reputation for being "bad" for your lower back, when they're really just natural parts of human movement (waist flexion).
Like most things, if we train and build up progressively, they're not bad. They can strengthen us and prevent injury!
While there are other considerations, you may want to consider stretching your lower back with some dynamic stretches shown in this video!
Just some ideas to get you started!
Can this help back pain?
This is an Unsponsored Review for the Chirp Wheel!
I saw some ads for these and tried them.
I've used them regularly and also given some to friends.
I'll put it this way: if they had a local store and you went in and tried it, it's likely that you'd purchase it.
It works as advertised.
Possible downsides include price and inability to solve underlying conditions.
If you struggle with pullups (or any exercise) because of grip strength - here are some things you can try!
Essentially the idea is:
1.) Find a way to still train the exercise. You can use gloves or wraps to assist your grip OR you can do easier variations.
2.) Do grip exercises afterwards. The simplest one I can think of is a passive bar hang. Both active and passive ones work (that means essentially means shoulders down or shoulders up, respectively), and you can use any angle you want.
Weight lifting or rock climbing chalk can also help!
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Listen guys I love the raven cycle I am such a fan I have spent many hours reading and contemplating this book and being in love with every character but I gotta say my favorite quote and the one that sticks out to me the most is. In the dream thieves between Maura and Mr. Gray of all people, when he pulls the 10 of swords and they say, “you’re going to have to be brave” “I’m always brave” “braver than that” I think about those words every gotdan day and they actually motivate me so much anyway all this is to say that today I am going on my first run since freshman year of high school! 6 years! I will report what Emotion I am feeling at the end ✨
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Miles!
Okay, here is where I will post a question. Does anyone use MapMyFitness? I don't do the big challenges they offer as I'm not exactly in ... the condition.. to participate effectively but, I do enjoy tracking the miles of my walks, hikes, and stuff like bicycle rides. I just think it would be neat to have someone there again to share with. It can be a fun little motivational boost as well. Meh... the question is here. Maybe someday it will prove useful. hahaha
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