031: Simple Ways to Improve Stretching and Flexibility

Simple, Healthy Choices for Weight Loss

In this episode, Dr. Steve and his wife, Theresa, explore simple yet effective techniques to enhance stretching and flexibility. They dive into practical tips from the book “10 Essential Habits to Help You Move Freely and Live Fully” by Kelly and Juliet Starrett. Discover how incorporating these habits into your daily routine can unlock greater mobility, improve posture, and enhance overall well-being. Join us as we uncover the secrets to moving freely and living fully.

[00:01 - 11:44] Habits for Healthy Aging and Well-Being

● The First habit is getting up and down off the floor without using your hands. This is beneficial for hip and knee health.

Movement, flexibility, balance, and strength become important as you age.

Integration of exercises should be incorporated into daily activities.

● The Second vital habit is breathing properly, including belly and nasal breathing.

Incorporating movement, healthy choices, and proper breathing into daily life can improve well-being.

[11:44 - 16:35] Vital Habits for Joint Health and Posture

● The Third vital habit is to extend your hips.

Involves lying on the floor with knees bent and shins against the front of a couch, then slowly getting up and stretching the leg back.

● The Fourth vital habit is walking and aiming for at least 8,000 to 12,000 steps daily.

Walking improves joint health, bone strength, digestion, and lymphatic system function.

● The Fifth vital habit focuses on maintaining good posture to future-proof the neck and shoulders.

Maintain good posture by sitting straight and pulling shoulders back for neck health.

[16:35 - 20:58] Essential Habits for Nutrition, Strength, and Balance

● The Sixth vital habit is to eat real food, including meat, fruits, and vegetables.

Avoid processed foods, sugar, flour, and sweet drinks.

● The Seventh vital habit is about squatting.

Involves sitting in a deep squat position to strengthen leg muscles and hip flexors.

● The Eighth vital habit is to work on improving balance through exercise.

Regular balance exercises improve stability and reduce fall risk.

[20:59 - 26:15] Closing Segment

● The Ninth vital habit is to create a movement-rich environment.

Incorporate movement into work by using a standing desk or sitting on the floor.

● The Tenth vital habit is the importance of sleep and provides tips for improving sleep quality.

Practicing nose breathing and avoiding mouth breathing.

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Tweetable Quotes:

“You don't need to exercise really, really hard at first because your body is gonna be very, very tired. And this isn't a good time, however, You still need to move.” - Dr. Steve Hughlett

"You've got to move just to move andc clean your lymphatic system as well." - Dr. Steve Hughlett

“The biggest thing you need to have when you get older is great flexibility, balance, and leg strength.” - Dr. Steve Hughlett

“If you're constipated, movement actually helps your bowels move by just walking.” - Dr. Steve Hughlett