Corporate Fitness and Active Aging

Building strength by being still… did you know there was such a thing? My guess is yes, if you take a moment to think about it. Many of us associate getting stronger with constant movement, lifting weights, running, or completing repetitions. However, some of the most effective exercises actually involve holding completely still.

For example, there are a lot of exercises that ask us to “hold our pose” for 10 seconds or longer. These are called isometric exercises. So instead of moving through a full range of motion, your muscles contract and stay engaged while your body remains in one position. Common examples include holding a squat, maintaining a plank, or sitting against a wall in a wall sit. Although these exercises may look simple, they can be the most challenging.

Holding a still in a position during an exercise provides many benefits. For example, when we lower into a squat and pause before standing back up, we are strengthening the muscles, tendons, and connective tissues that support our joints. Because the muscles remain under continuous tension, they are working hard to maintain stability and control. This can improve muscular endurance, increase joint stability, and help build strength in that position.

For a lot of us, it feels like this type of exercise takes much more effort than traditional exercises when we keep moving. For example, if you perform 10 squats with a 10-second hold at the bottom of each squat instead of doing 10 squats in a row, your muscles will likely feel much more fatigued. That is because they never get a moment of relaxation that occurs during movement. The sustained muscle contraction creates a different kind of challenge, one that builds endurance as well as strength.

But the physical challenge is only part of the story. There is a mental benefit to this type of training as well. Isometric exercises help build resilience by teaching us how to tolerate being uncomfortable. Each time we successfully hold a challenging position, we feel more accomplished and confident in our ability to complete that exercise. In that moment, we set a goal, worked through the challenge, and finished feeling stronger—not only physically, but mentally.

The next time your workout asks you to pause and hold instead of moving, remember that you are doing more than strengthening your muscles. You are building stability, endurance, confidence, and resilience!

Improving and maintaining your balance is central to help prevent falls and avoid injury. There are many ways to enhance your current level of balance, whether it be getting your daily steps in by walking, taking weekly chair or standing yoga classes, or by strengthening your stability muscles to help keep your body standing strong. Balance is much more than simply standing on one leg. Consider this 3-step approach to improve your balance potential. 

• One Foot in Front of the Other – In addition to a weekly walking goal, consider trying a balance class or dance fitness workout. Or maybe do a few daily exercises in your home, such as Tandem Arm Swings, where you place the heel of one foot against the toes of your other foot, then swing your arms next to your sides front to back.  Have a sturdy chair within reach in case you need it. Do this 10 times then repeat on the opposite side at least once per day. 

• Strong and Stable – Your leg, core, and arm muscles play a big role in maintaining stability. The stronger you are, the more confident you’ll be in keeping your feet on the ground. You might consider taking a strengthening class so a professional can help you learn great form. If you want a few things to try at home, consider these: 
   
  • A good exercise for stronger legs is a Sit-to-Stand.  Sit at the edge of a stable chair with your arms across your chest; use the front of your legs to help you rise up; feel the chair lightly touching the back of your legs; and sit back down with control…don’t plop! Repeat for 60-seconds at your own pace.
   
  • An upper body and core exercise to try is a modified plank against a wall. Place your hands slightly wider than your shoulders against the wall and step back about 1-2 feet. Keep your body as straight as a board while bending your arms and  leaning your weight toward the wall. Hold for 10 seconds at a time and repeat 10 times.

• Stretched and Balanced – Your ability to move your body through a full range of motion helps you to maintain good posture and stability.  For example, tight hips will cause your body to bend at the crease of your body where your legs meet your trunk and keep you from being able to completely stand upright. Try a seated or standing stretch or yoga class.  For a simple hip stretch to do at home, stand next to a chair or counter, squeeze the muscles in your rear end as you push your hips slightly forward. An added benefit to this stretch is that it strengthens the rear of your body while you’re stretching the front. Hold for 10 seconds then repeat 3-4 times daily. 

Balance improvements can be made by simple changes done consistently over time. It is not a quick process but if you set up daily and weekly goals of making exercise a habit, you will see positive changes over time. Moving, strengthening, and stretching is vital for maintaining your mobility.