152. The Exercise Your Parents Need!

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everybody.

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Welcome to the elemental.

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Ivan podcast is your host seven Roberts.

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And on this show, I break down complex

health topics from a holistic perspective.

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And today's episode.

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We're actually going to start it

off with a little bit of homework.

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I know you thought you were done

with school, but who doesn't

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love a little bit of homework.

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Trust me though.

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This is going to be something easy.

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So first off, I want you to go find

a parent mom, dad, or whoever feels

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the role of being a parent figure

in your life, or honestly, just

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anyone that is older and you care.

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About.

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And go ahead and ask them to sit

down on the floor without using their

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hands to grab anything for assistance.

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And then to stand up doing

the same method, no hands,

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just standing straight up.

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You will be very surprised in my

opinion, to see how many people, uh,

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especially your parents or people

who are 50, 60 years old or older,

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how difficult it is for them to

actually do this very simple task.

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If you're like myself, uh, I have

definitely, and I won't straight up

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just call them out here on the episode.

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But I have seen one of my parents have a

pretty hard time doing this, and therefore

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I've given that parent a bit of an

exercise to do, uh, to get better at this.

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But nonetheless, Go ahead and have

one of your parents try to do this

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exercise and see what happens.

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Now the reason I had

you do this is because.

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One of the biggest.

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Issues we're having right

now with aging, I would say.

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Is falls.

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And I know this sounds probably

pretty random, especially if you're

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young and this is not something that

you deal with personally, or maybe

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you don't have very old parents,

uh, maybe they're still in their

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forties, something along those lines.

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And they're very able and, you know,

moving around is not an issue for them.

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But this is truly a very serious issue.

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In fact, according to the who

the world health organization.

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The second leading cause of

unintentional injury deaths worldwide.

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Is falling, and this is only

second to traffic collisions.

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So.

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You got.

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Accidents on the street.

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And then he got falling right after that.

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Uh, it's a pretty dramatic difference

there between the two, obviously.

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Uh, but nonetheless falling

is very, very serious.

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It's something that needs

to be taken seriously.

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And it's truthfully something

that can, for the most part, be.

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Avoided right.

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We can do things.

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Right now today to actually start

developing the skills needed to no

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longer have issues with falling, right.

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We can completely avoid falling

altogether, or at least minimize

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the risks of these falls.

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Uh, now on top of that, it's estimated

that 684,000 people die annually

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around the world, just from falling.

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On top of that, we also have

37.3 million falls each year

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requiring medical attention.

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So once again, just hammering home.

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How important.

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This, , falling and, uh, trying

to avoid falling really is.

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And, uh, this for me personally,

is something that I've seen with,

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uh, my grandma, for example,

uh, just about a month ago, she

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actually fell and had to get.

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I think it was like 10 or

15 stitches in her leg.

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Uh, so this is a very serious issue.

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Something that hits

home for me personally.

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And you know, when it comes to my parents'

health, Uh, I always try to kind of

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take on the role of educating them and,

you know, kind of being there for them

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because obviously they helped raise us

and get us to the point that we are.

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So, uh, this is my little give back to

my parents and also to your parents as

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well, or whoever it is in your life.

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That could be 50, 60 plus.

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Um, and you know, It is a struggling

with, having mobility and being able

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to just do the things that they enjoy

doing, or maybe they're afraid of doing

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these things because of fear of falling.

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So if you are interested in hearing

these four different exercises

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that I have for trying to avoid

falling, and also just making sure

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that we're able to minimize the.

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Uh, injury or risk of a fall,

then go ahead and stay tuned.

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I'm going to cover all four

of these different exercises.

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And before we jump straight into

those exercises, though, I wanted

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to mention there's multiple reasons

for why a person might fall.

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Uh, of course you have poor vision.

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You have, um, you know, people who

are maybe on a medication as well,

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and that can make them drowsy.

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You can have a slow reaction time.

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Uh, you could have.

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Loss of muscle mass.

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There's so many different things

that could really affect a person

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and affect their ability to catch

themselves from falling or to

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stop from falling altogether.

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But what we're really going to

focus on today is mainly two things.

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And that is going to be

balance and the maintenance of

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muscle mass and bone density.

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And.

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Those can all be accomplished

through physical workouts.

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And I want to explain this very

clearly, so I don't scare anyone away.

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This is not a super time demanding thing.

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You can spend very little time on

this every single day, and it will

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have a massive benefit for you.

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And also you don't need to spend

any money to do any of the exercise.

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Any of the exercises

I'm about to talk about.

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So if you really wanted to go to a

gym and get a membership, because that

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just works for you best then by all

means, go get yourself a membership.

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I think that's a great way of staying

active and really getting around

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a bunch of people that are, you

know, concerned about their health

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and trying to stay active as well.

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But you do not need to spend any money.

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You can do all these exercises at home.

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Very simply.

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Uh, there's nothing super crazy here.

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We're really going to be fuck, uh,

focusing on functional movement.

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So movements that are very useful.

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We use them in our day-to-day lives.

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And the very first one is going to be.

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Simply to like, I gave you with

homework, sit down and stand

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up without using your hands.

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So if your parent or elder is a.

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Having difficulty sitting down on

the floor, let's say you ask them to

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sit on the floor and stand back up.

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And they had a lot of difficulty doing so.

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Then definitely I would recommend

having them to start out very slow,

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use a piece of furniture or even a

person to assist in these workouts.

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This is for someone who really has

a difficult time just sitting down

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and standing up off of the floor.

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But if you are someone who is at least

somewhat capable of doing this, then

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the way you would do it is you're going

to take one foot and step it back.

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Like you're in a lunge pose.

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So the front knee is kind of bent and

then you're going to simply bend that

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back knee until it touches the floor.

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Bring the other knee in the front.

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Next to the knee, that's

already on the ground.

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And then you're going to be sitting

on your knees, like on your legs.

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And then if you want, you can

sweep out the legs at that point

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and come seated onto your butt.

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Uh, or you could stay on your knees,

whatever it works best for you.

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And then from there, just

simply do that in reverse.

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So once again, go ahead and pop

one leg up and then lift the other

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one and come to a standing pose.

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If you can do this with no hands,

but it's slightly difficult

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for you then that's good.

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Go ahead and keep practicing this.

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Right?

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This is something that you

really only need to do, like

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10 to 20 reps of these a day.

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Uh, that is what I have tried to tell

my parent to do is to simply do about 10

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to 20 of these every single day, because

these are going to help fortify those

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muscles and keep them in use, making

sure that you're still able to have that

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mobility and also have the strength to

let's say, God forbid, you did fall down.

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Uh, one of the big issues is people

have a really hard time getting

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back up and they're not able to

get, uh, reach out and get help.

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So, hence it can be a very

serious and fatal incident.

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Uh, so making sure that we're able to get.

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Down to the floor and up off

the floor is very, very crucial.

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Now, if you have someone who's super

capable in your life, you're this parent

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or guardian or whatever it may be, then

of course you could have them do things

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like Turkish, get-ups, pistol squats.

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Uh, there's so many different kinds of.

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Ways of getting down to the ground

and standing back up, uh, that are

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really beneficial for the body.

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And I'm not going to go

into those right now.

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Feel free to go on YouTube and look

up a Turkish get-up or a pistol squad.

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And you'll see what I'm talking about.

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Uh, but then we're going to move

into number two, which is going to

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be to simply balance on one leg.

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So I really don't care how you do this

or so many different ways of doing it.

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Uh, you could literally just do a tree

pose, which if you're not familiar with

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yoga, You literally stand on one leg and

you take your other leg, you bend your

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knee and you place that foot either.

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If you're able to above your knee

or below your knee, but don't

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place your foot right on your knee.

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And you're just going to

stand on one foot like that.

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So kind of making a figure

for, with your legs and you can

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bring your hands, heart center.

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If you want, lift them up above your

head, whatever works best for you.

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And really just trying to.

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Get onto one leg and allow our foot

to really find that fine movement

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with the little ligaments and muscles

and everything, trying to find its

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balance and, uh, keeping your body

upright now for a young person.

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This might not sound like a very

difficult task, but as you get older,

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this is increasingly more difficult.

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So if you are someone who is prone

to falling, please stand near a wall,

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stand near a piece of furniture that you

can easily grab it to catch yourself.

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If you're going to fall and go ahead.

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And do this on both sides.

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Do one minute on one leg and

one minute on the other leg.

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Uh, you could also do a warrior three

pro uh, pose, which is also a yoga pose.

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So to do a warrior three pose,

simply stand up straight.

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Go ahead and forward fold until you're

at a 90 degree angle at the hips.

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And then lift up one of your back legs,

whichever one you care to start with.

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Uh, so that is shooting out

directly behind you so that your

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body should essentially look

like a T a capital letter T.

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And this is warrior three pose.

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You can keep your hands out by your

sides, kind of parallel with your body.

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And once again, try to hold this

for about a minute on each leg.

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Uh, it can be a challenging pose.

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Uh, so be careful with this one as well.

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And.

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You know, like I said, there's so many

different ways of balancing on one foot.

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You can get very creative with this.

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Uh, you can also like try walking on

not necessarily a balance beam, because

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if someone has difficulty with falling,

I don't want someone up on a balance

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beam, but nonetheless, you could find

something like even the curb outside.

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Uh, right where it goes into the gutter.

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There's usually a line on the other side.

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So it kind of creates this

like six foot, uh, sorry, six

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inch, like width of a walkway.

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You could try to walk on that

and try to balance on that.

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Um, that could be a great

way to practice your balance.

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You can also there's these new

devices that look like a half

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cylinder of cork, basically.

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And you can go ahead and set

it down on the, on the floor.

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Flat side down and then stand on it with

one foot and allow your toes to really

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reach out and grip this cl uh, half

cylinder shaped, uh, Uh, tool, and this

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is going to really help your feet to

expand and really spread out your toes.

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And it's really also going to

make it work a lot harder because

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it's on an uneven surface.

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So another, just really great way to

get on one leg and balance personally,

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I don't care which one you choose.

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Just do it.

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So one minute each leg, not a lot of time.

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If you're looking at these two

exercises that I've just gone over,

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sitting down and standing up, plus

this, uh, balancing on one leg.

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You're.

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Probably at not even

five minutes right now.

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So still a very short amount of time.

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And then moving into number three

is a very functional movement and

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that is simply picking things up.

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If you do work out, this

is basically a deadlift.

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Uh, so if you're not familiar with

what a dead lift is, what I would like

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you to do is for the person you want

to find a weight that is not going to

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be super heavy, that, you know, it's

difficult for them to actually lift

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this item, but you also don't want it

to be so light that it just like, you

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know, picking nothing up, basically.

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Uh, so finding a happy medium there,

uh, for the average person, this might

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fall somewhere, you know, depending on

how old you are anywhere from about.

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About 10 pounds up to about 30, 35 pounds.

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Um, if you're much more capable than

that, then of course you can bump that

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weight up and do some serious deadlifting.

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Uh, but nonetheless, the goal

here is that we're going to set

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the weight right in front of us.

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Yeah, I have your feet about hip

width distance, and then you're going

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to, uh, start to bend at the knees.

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And as you're reaching down

for the weight, you're going

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to hinge at the hips a bit.

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You're going to keep your.

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Uh, your entire torso straight and chest

kind of facing up as much as possible.

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Are you going to grab onto the weight and

then you're going to try to keep your gaze

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straight or up, and then stand up, lifting

through the legs to lift up this weight

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and go ahead and rip out, you know, 10 to

15 of those, however much you would like.

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And this is really just a great practice

for lifting things off the ground, which

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is a very common thing for us, right.

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Even if you go grocery shopping, you

have to lift the grocery bag up and carry

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it up some stairs, whatever it may be.

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So making sure that we are lifting

heavy things off of the ground

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is a very, very great practice.

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There's also a lot of mobility,

uh, that is required for that, even

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though you might not think about it.

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And what we really want

to focus on here is form.

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You don't want to be doing this fast.

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You don't want to have poor

form and, you know, just kind

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of swinging the weight around.

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You want to be very intentional with it.

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Go slow and take your time with this

exercise to really go through the full

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motion and develop the correct muscles,

uh, and the correct posture for this.

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And another really great practice

for lifting things up is, you

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know, taking a weight and having

it on one side of your body.

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And so you're standing up, you can

reach down, grab that weight and

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then lift it up and twist your torso.

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Like you're placing

something up on a shelf.

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It's almost like you grab something

on your, on your left side and you're

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lifting it up and setting it up on

a shelf, a high above your head on

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the right-hand side of your body.

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And then you can take that weight and

set it back down on your right-hand side.

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And then do it over to the left and

just kind of repeat this process.

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So now you're getting a cross

body movement with the weight.

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Uh, this is going to be

very beneficial as well.

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And once again, it's lifting

something up and putting it.

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Up in a high area, right?

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This is a common movement

that we do all the time.

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So now we're coming to number four,

which is the last workout that I'm

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going to provide for you all today.

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And this is something I talk about all

the time on this podcast, which is to

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simply go walk, get outside, go for a walk

10, 15, 20 minutes, whatever you can do.

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Is super, super beneficial for you.

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Walking can literally, after a

meal help you to lower your blood

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pressure, um, to lower your, sorry,

lower your blood glucose spike.

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Sorry, not a blood pressure necessarily,

but blood glucose spikes after you

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eat a meal, especially if it's very

carbohydrate or sugar heavy, it can help

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even with, uh, some anxiety and stress.

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Uh, Andrew Huberman speaks a lot

about this, where the movement of.

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You know, houses and trees that go

past your eyes as you're walking has

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a very calming effect on, I believe

the nervous system of your body.

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So it's great for your

blood glucose levels.

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It's great for stress.

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And on top of that, it's also a

great way to get some exercise.

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Your body literally expects you to walk.

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It is the most basic

movement that we have.

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If we weren't able to walk,

we would probably die because

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that means we couldn't forward.

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We can hunt.

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We can.

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Do some of the very basic things we are

living in a three-dimensional world and

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it requires us to move around and the

most basic form of movement is walking.

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So your body literally expects

you to walk, to not walk is to

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deprive it, of what it's expecting.

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And on top of that muscles

are very energy demanding.

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: 00:15:55

So if you are not utilizing certain

muscles over an extended period of

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: 00:16:01

time, your body is going to eventually

stop taking care of those muscles.

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: 00:16:06

Right.

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: 00:16:06

It's going to break them down

and you're no longer going to

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: 00:16:08

have those muscles because.

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: 00:16:10

Your body is very smart.

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: 00:16:12

And it knows that if you're not

using something, why spend all of

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: 00:16:15

this caloric energy in trying to

maintain these muscles, if you're

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: 00:16:18

never even going to use them.

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: 00:16:19

Right.

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: 00:16:19

So the goal here is to be very consistent

with these practices, go for these

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: 00:16:24

walks, go for, uh, you know, trying to

do the sit down and stand up, balancing

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: 00:16:28

on one leg, all these different things.

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Be as consistent as possible.

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: 00:16:32

Try not to go too long of a period of

time without, uh, doing these exercises.

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: 00:16:36

And they're very simple right

there, nothing super crazy.

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: 00:16:39

They don't require a ton of time

and they're going to have a huge

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: 00:16:42

return of return on investment

for every single one of these.

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: 00:16:46

And of course, I know if you're young,

these are not going to be the most

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: 00:16:50

sexy type of workouts here, obviously.

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: 00:16:53

But what we're really focusing on

here is making sure that as we age

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: 00:16:57

and get older, we're still able to do

the things that we really enjoy doing.

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: 00:17:01

Right.

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: 00:17:02

Whether that's.

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: 00:17:03

Going in playing with your

kids or your grandkids, right.

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: 00:17:05

Being able to lift them up,

being able to throw a ball, being

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: 00:17:08

able to go for a walk, right.

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: 00:17:10

A walk on the beach.

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: 00:17:11

That's.

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: 00:17:12

A very enjoyable thing.

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: 00:17:13

And, and it's unfortunate that some

people are not able to do that.

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: 00:17:17

You know, it's, um, we're really focusing

on also trying to make sure we're able

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: 00:17:21

to, uh, do some of the really basic

things like navigate around our own house.

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: 00:17:27

Um, unfortunately there's a lot of

people who are basically bedridden or

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: 00:17:31

maybe they have to use a Walker and

they're very limited in where they

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: 00:17:35

can go even within their own house.

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: 00:17:37

So.

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: 00:17:38

That is what these practices are for.

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: 00:17:41

Right?

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: 00:17:42

Of course, going to the gym, lifting

heavy weights, doing different kinds

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: 00:17:45

of exercises that are super beneficial

for you and absolutely keep doing them.

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: 00:17:49

But it's also very important for

us to remember that we need to do

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: 00:17:52

some of these functional movements.

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: 00:17:54

We might not think about it very

often, but you know, being able to.

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: 00:17:57

Sit down on the floor and stand

back up without any hands.

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: 00:18:00

Um, you might be surprised, but even some

people who are, uh, 30 years in younger,

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: 00:18:06

uh, It can have trouble doing this, right.

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: 00:18:08

And usually it's a flexibility or mobility

issue, not necessarily a muscle issue.

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: 00:18:13

Uh, but nonetheless, these are things

that we still need to practice and,

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: 00:18:16

uh, keep these skills developed.

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: 00:18:18

Right.

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: 00:18:19

These are things that we should

be practicing every single day.

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: 00:18:21

And you can even incorporate

them into your day-to-day life.

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: 00:18:24

Right.

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: 00:18:24

You can sit down on the floor.

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: 00:18:27

And get back up.

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: 00:18:28

Uh, maybe if you sit down on the floor to

watch TV or whatever it may be, um, and

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: 00:18:32

you're able to lift heavy things in your

house when you're cleaning your house.

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: 00:18:36

Uh, you're able to balance on one leg.

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: 00:18:38

Uh, well, nothing really requires that

so much, but nonetheless, you can do it.

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: 00:18:42

And these are great skills to practice

and to really hone and make sure that you

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: 00:18:47

can keep them for the rest of your life.

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: 00:18:48

So, Go ahead and find your parent.

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: 00:18:52

Give them these exercises tell them to

do them, make sure they do them so that

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: 00:18:56

they can take care of not only themselves,

but also of you and your friend, kids

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: 00:19:00

and everyone else to come after that.

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: 00:19:02

Um, and that way they can

live a life that's hopefully.

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: 00:19:06

As most pain-free as possible and

also so that they can do the things

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: 00:19:09

that they enjoy even later on in life.

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: 00:19:12

And I wanted to take also

a minute to talk about.

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: 00:19:15

Bone density, which.

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: 00:19:17

There's a lot of exercises that are

going to help bone density, right.

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: 00:19:21

Just putting pressure on bones is

going to help with the density.

382

: 00:19:26

Uh, but really also focusing

on eating high quality foods is

383

: 00:19:30

going to be very important here.

384

: 00:19:32

So making sure that we're eating enough

protein for our muscle mass, and then

385

: 00:19:36

also making sure we're getting enough

minerals in our diet, whether that's

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: 00:19:39

from, uh, you know, different plants,

uh, as well as, you know, some salts

387

: 00:19:43

have, uh, high levels of minerals.

388

: 00:19:46

And, uh, there's a lot of foods out

there that are really mineral dense, and

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: 00:19:51

would be very beneficial to add into your

diet, to make sure that we're keeping our

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: 00:19:54

bones, uh, dense and stable and capable

of carrying our bodies around right.

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: 00:20:00

Carrying all of our muscles around.

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: 00:20:01

So, uh, the bone density is a whole other

portion of this that won't really get into

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: 00:20:06

today too deep, but just wanted to mention

really focusing on a healthy diet that is

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: 00:20:11

going to be giving minerals as opposed to

stripping is going to be very important.

395

: 00:20:16

Best way to do this focus on

eating whole foods, right?

396

: 00:20:19

These are things that are close to

the earth, like an apple, an orange

397

: 00:20:23

lettuce, uh, if you eat meat then

beef and, uh, you know, salmon.

398

: 00:20:27

These are things that we

really want to focus on.

399

: 00:20:29

They're from the earth.

400

: 00:20:30

They're very recognizable.

401

: 00:20:31

You'd go find them out in the wild,

um, however, uh, ultra processed food.

402

: 00:20:36

That's the thing we

want to stay away from.

403

: 00:20:38

So that's things like Oreos and

cereals and whatnot, the things that

404

: 00:20:42

you would never find naturally out in

the wild, those are the things that.

405

: 00:20:45

You want to try to avoid.

406

: 00:20:47

And one of my favorite things to

eat that has a ton of minerals and

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: 00:20:50

vitamins is spirulina and chlorella.

408

: 00:20:53

They have 40 plus vitamins

and minerals in them as well.

409

: 00:20:57

Spirulina does have all nine essential

amino acids making it a complete protein.

410

: 00:21:02

So it does have a lot of protein in it.

411

: 00:21:04

However, I don't take spirulina

specifically for the protein purpose

412

: 00:21:07

because, uh, you would have to take a

ton of spirulina to get that level of

413

: 00:21:11

protein, but nonetheless, it does have

a ton of vitamins and minerals in it.

414

: 00:21:15

And it also has a lot of

chlorophyll, which is really great

415

: 00:21:18

for great for cleansing the blood.

416

: 00:21:21

And honestly, Makes me feel great.

417

: 00:21:23

I love taking energy bits,

uh, spirulina and chlorella.

418

: 00:21:26

It's something I literally

take every single day.

419

: 00:21:29

It's a non-negotiable for me.

420

: 00:21:31

And I would highly recommend

finding a food that is mineral.

421

: 00:21:35

Uh, dense and going ahead

and sticking to that.

422

: 00:21:38

If you want to grab yourself some

spirulina and chlorella, then feel

423

: 00:21:41

free to head over to energy bits.

424

: 00:21:42

I'll have them linked in the show notes.

425

: 00:21:43

You'll get a 20% discount code.

426

: 00:21:46

Just for being a listener of the show.

427

: 00:21:47

That's my, thank you to all of you.

428

: 00:21:49

And, uh, yeah, like I said, go find

your parents, give them these workouts.

429

: 00:21:53

Um, get them eating some healthy

foods and, uh, they'll live

430

: 00:21:56

a long, happy, healthy life.

431

: 00:21:58

That's the goal here.

432

: 00:21:59

And, uh, yeah, I hope you guys

enjoyed this episode today.

433

: 00:22:03

To give the brief breakdown

and actionable steps.

434

: 00:22:06

We want to make sure that we are getting

our parents to sit down and stand up.

435

: 00:22:11

Hopefully without hands.

436

: 00:22:12

We're also going to want them to

balance on one leg and we're going

437

: 00:22:15

to want them to pick up things.

438

: 00:22:17

Nothing that's too heavy, but pick

things up and walk as much as possible.

439

: 00:22:22

Get out there, walk a little tip as well.

440

: 00:22:24

If there are Hills around, you walk

up, those backwards can be very good

441

: 00:22:28

for the muscles around the knee.

442

: 00:22:30

And some people even say that it can

be, uh, very helpful for knee pain.

443

: 00:22:34

So walking backwards up Hills can be

something to add in there as well.

444

: 00:22:38

And also focus on your diet.

445

: 00:22:40

Um, getting some mineral rich

foods can be really good for bone

446

: 00:22:44

density, as well as doing these

exercises can help with bone density.

447

: 00:22:47

So anyways, that's gonna

do it for today's episode.

448

: 00:22:49

Y'all thank you very

much for tuning in today.

449

: 00:22:52

I will see you on the next

episode next week, and if you

450

: 00:22:55

haven't already please subscribe.

451

: 00:22:57

To the show.

452

: 00:22:58

It's a very easy to do in

whatever podcast platform.

453

: 00:23:01

You're listening to this on.

454

: 00:23:02

Just go ahead and hit subscribe there, uh,

that we don't miss any of these episodes.

455

: 00:23:06

And please leave a review and a rating.

456

: 00:23:08

If you're on apple podcasts, you can

actually leave a written review, which

457

: 00:23:12

I love to see and to read all of those.

458

: 00:23:14

And yeah, feel free to reach out to me.

459

: 00:23:15

If you have any topics you want

me to speak more about, or if you

460

: 00:23:19

have any general questions, I'm

also happy to just answer those.

461

: 00:23:22

Uh so until then i'll see all on the

next episode thank you so much For

462

: 00:23:27

tuning into this episode really really

appreciate it and you already know the

463

: 00:23:31

motto of the show it's do everything

with good intentions and connect to your

464

: 00:23:36

elements Alright, y'all have a good one.

465

: 00:23:38

See on the next one piece