We all have heard the classic it takes 21 days to set or change a habit. How many of you have documented proof that on day 21 you have completely learned or unlearned a bad habit? Not very many of you have this proof. One of the reasons is science now tells us after 21 days you barely 1/3 of the way to making that change permanent. In a study found in the European Journal of Social Psychology, it states that changing habits takes 66 days! No wonder it is so difficult to make changes that last.
In today’s “give it to me now” society, 66 days seems like 66 months. What is a person to do about this? Well the range of days is actually 18-254, depending on the person. The point is learning new healthier habits takes work and is not easy. Stick to a challenging yet realistic plan that sets you up for success. If for some reason you do not accomplish the goal for the day, no worries, everything is fine, start again the next day. Continuing to build momentum toward making a permanent change is the main focus and having a bad day or two is just human. With weight loss for example, two to three pounds a week is what you will average out when your weight goal is done. It starts with making better choices on a daily basis and learning from the failures and successes.
The motivation comes from your Why. If your Why is not big enough, your habit will not change. Think about your Why everyday and let it guide you to make those healthier choices of walking, eating less sugar, or lifting more weight than usual. Adding up the small daily wins gives you the huge victory in 66 short days later! Get some support and accountability, then change your mindset to a longer view than tomorrow. A healthier you is loved and appreciated by everyone you have a relationship with: business, family, friends, and personal.
Matt Peale is not immune to bad habits. He hates getting up early to exercise like anyone else, even though he is an NASM Certified Personal Trainer. Contact him at email@example.com any time. Also Like his Facebook page and check out how Learn To Move Academy can help your school, sports team, and Active Aging process.
When was the last time you noticed your child’s or any other child’s range of motion and flexibility? Have you noticed they have problems touching their toes or even ankles with straight legs? In addition to the obesity and sedentary epidemic, there has become a lack of muscle flexibility epidemic. In working with youth ages 8-13 on a regular basis, a large percentage of them male and female have horrible flexibility. Their lower back and hamstrings are so tight and underused they can barely stand on one foot much less bend at the waist to touch their foot. Ask a child to perform a sumo stretch as in the picture below and you will be astounded by what you see.
Flexibility is one of the core components of overall fitness. Yes, it is a use it or lose it skill. Children are more pliable than adults due to their bones still hardening as they mature and hit puberty. With kids sitting and starting at video screens more often, they are also losing range of motion that is extremely difficult to get back as an adult. Does this mean you have to enroll your child in Bikram Yoga? Absolutely not. What it does mean is teach your child some basic warm and cool down stretches as part of their sports and activities. Proper dynamic (in motion) stretching before movement, and static stretching after movement is completed.
While touching your toes is not an Olympic event unto itself, practicing flexibility movements does reduce injuries and is part of a healthy lifestyle. Take a few minutes with your students, children, and athletes to work on their stretches in good form. It’s the habits we instill in them now that change our next generation.
Matt Peale has seen his fair share of kids have the flexibility of a 70 year old as an NASM Certified Personal Trainer. Contact him at firstname.lastname@example.org and check out Learn To Move Academy for your school and sports organization.
As the saying goes, you can’t teach an old dog new tricks. In working with Baby Boomer generation and senior citizens, it’s more can you teach an old dog old tricks they don’t think they can do anymore. The short answer is yes. The science of neuroplasticity states just that concept. Medicine Net defines neuroplasticity as the brain’s ability to reorganize itself by forming new neural connections throughout life. Neuroplasticity allows the neurons (nerve cells) in the brain to compensate for injury and disease and to adjust their activities in response to new situations or to changes in their environment. As people age and become more sedentary, they learn new (and yes bad) habits in regards to posture and movement. Through exercise, people have to relearn the movements and habits they had as younger adults.
Does this mean exercise can reverse the signs of aging and years of poor healthy habits? No. What a structured physical exercise program like Learn To Move Academy can do, is teach Baby Boomers and senior citizens the movement patterns they stopped doing years ago. It’s not about how much weight a person can lift, but building in the neuroplasticity to perform these tasks in an efficient manner to reduce injury and strengthen muscles, bones, and connective tissues. Once the movement patterns are reintroduced, then it is a repetition and quality of practice issue. Time spent on performing over and over again these movements with correct form and appropriate resistance (if necessary) is the only way to learn and improve. Take the time and invest in some kind of professional help to ensure you are starting at the correct point and progressing in a reasonable manner.
The mental benefits of learning new old movement patterns are just as beneficial as the physical ones. Tons of new research coming out on physical exercise reducing symptoms of dementia and improving cognitive functions. Go learn those old tricks, your heart, brain, and muscles will thank you!
Matt Peale is a certified personal trainer with NASM since 2009 and the Sales Director/Partner at Learn To Move Academy. Soon he will be contributing a monthly article to Boomers Lifestyle Network magazine. Contact Matt with any questions or comments at email@example.com.
First of all I want to make the point I am not a scientist or doctor, I am an NASM Certified Personal Trainer since 2009. Like all blogs, they are a mixture of fact and opinion. With that being said, scientists can attribute positive effects of physical exercise on academic performance in youth and memory skills in senior citizens. What has not been proven yet are any specific movements, i.e. push ups, squats, plyometrics, etc., that contribute to cognitive development.
In a study by the CDC called “The Association Between School-Based Physical Activity, Including Physical Education, and Academic Performance”, it highlighted that one or more positive correlations were found in 11 of 14 studies between physical education and indicators of cognitive skills, academic achievement, and/or academic behavior. In a study titled “Beneficial Effects of Physical Exercise on Neuroplasticity & Cognition”, the findings point to a slower rate of memory decline in people at the age of 53 who exercised twice-a-week between the ages of 36 to 43. Additionally, Gray matter volume was larger for those individuals who exercised compared to those that did not.
What does all that mean in plain, simple American English? Well, it means that beyond the physical benefits of exercise, the mental benefits are just as important. To properly engage the correct muscles when doing load bearing movements, you have to think about using those muscles. Not only does thinking about using the correct muscles improve performance, but it also decreases the risk of injury. Using the proper form, coordinating the movement of multiple muscle groups, and breathing at the right time through a movement all use brain power and concentration. Combining all of these factors in a structured exercise program, it contributes to the positive results in memory the studies found.
The unfortunate reality is 1/3 of America is considered obese by the CDC and childhood obesity is also too high. If heart disease, stroke, and diabetes risk factors don’t get you moving, maybe saving your brain will. Learn To Move Academy can help your school’s PE program and assisted living facility with a web based custom program to boost your cognitive skills and maybe just help your physical conditioning. Email Matt Peale at firstname.lastname@example.org with any questions. Check us out on Facebook also, just get moving!