By: Brad Hankins
With Fall approaching this is a perfect time to discuss the third part of the fitness triad, movement. As you may recall from previous months, weightlifting/resistance training, cardio/aerobic and movement are the three components of a well-structured fitness program. Combined, the three practices provide synergy leading to increased strength, stamina and marked improvements in both physical and psychological reserves.
Movement means any exercise activity which causes physical motion, then stops or changes the direction of that motion. The motion can be slow and purposeful, as in Yoga and Tai chi, or fast and quick like court sports such as pickleball and basketball. The results are improvements in balance, coordination and strength across multiple muscle groups. Where resistance training and cardio we are targeting specific muscles and body systems, movement brings those efforts together in a dynamic way.
If you have a chronic health condition always consult your medical provider before beginning any exercise program.
The programs, classes and lessons at your SSYMCA branch offer a wide variety of movement choices. And with a variety of activities to choose from, you can mix them together to keep you interest and challenges peaked. For instance, your choice may reflect an interest in improving balance, something all of us regardless of age can work on. Or maybe you have a desire to increase muscle strength via low impact exercise. Interestingly, both things (and other gains such as flexibility) can be found in Yoga. Tai chi offers similar fitness improvements, and both offer improved sleep, lower blood pressure and a better performing immune system when performed regularly.
If speed and agility are your targets, consider pickleball. A sport born in the Pacific Northwest, on Bainbridge Island to be exact, pickleball can be as intense or relaxed as you and your playing partners choose. This sport will challenge your abilities to make quick movements with multiple forward, backward and lateral movements often occurring in the same volley. Flexibility, speed, hand-eye coordination and stamina are the names of this game. All three SSYMCA branches have scheduled open pickleballs sessions with lessons offered at our Olympia Branch.
The most universally loved movement exercise is dance. Embraced across all cultures and societies, dance is a not only an expression of the human experience but an exercise that wraps balance, coordination and strength into a fun, enjoyable package. From an exercise perspective the type of dance is not as important as the benefits from sustained movement and the changes in direction and tempo dance brings. Pick your music, your partner (or not) and add this movement to your day, or night, or work -just make sure your air pods are connected before your fellow workers experience Led Zeppelin at 110 decibels.
Movement is an important part of fitness and overall enjoyment of life. Please let us know how we can help you pick a movement program, or two, to try at your local SSYMCA. Some programs require registration, some don’t, and we are happy to help you navigate signups and a class time that best fits your day.
I would enjoy hearing about the success and challenges of your fitness journey.
Please feel free to email me at hankinsb@ssymca.net
Brad Hankins RN, CPT