beyond walking ness

beyond walk\ing\ness et al

notes from this video: [https://www.youtube.com/watch?v=BcwEQ4YTnpE]:

Older Adult: Stop Walking – These 6 Exercises Work Better – (2026) – 25 min video

not about doing more.. about doing what is right.. need right stimulus

1 min – 1\ calf activation.. probably one of most underestimated exercises.. calves – not just muscles but a complete system that directly influences your stability/circulation/independence

2 min – calves function as muscle pump.. every time they contract they push the blood back toward the heart.. helping the venus system overcome gravity.. loses efficiency if not stimulated.. translates into heavier legs, swelling, nighttime cramps.. and a constant feeling of fatigue when walking.. when pump fails it not only affects circulation.. it also compromises your balance because calves are key in find posture adjustments.. they are what react in miliseconds when your body tilts slightly forward/backward.. they are your automatic correction system.. if don’t respond.. that is where stumbles et al appear

3 min – (more details on this) then.. good news – unlike other muscles.. calves respond to very simple and frequent stimuli.. but what makes the diff between doing exercise and results.. not just about raise/lower heals but about doing it w intention and understanding what you are activating ..

ie: raise heals – forcing muscles to contract for better strength/control.. and when you lower in a controlled manner.. key for joint stability.. by doing this consistently you are training your nervous system to notice changes in balance.. so stronger and more reactive.. completely changes how you move in daily life.. also improves knowing what your body is doing w/o having to look.. results come quickly.. no machines..et al

5 min – 2\ squats – test of physical independence: legs/hips/core/coord.. when that pattern weakens you avoid it.. sit longer et al.. each repetition strengthening muscles for daily life.. also helps bone density

6 min – many people walk everyday but cannot do even 5 controlled squats.. not a minor detail.. clear sign of loss of functional capacity.. also impacts confidence while moving.. makes you move more.. breaks cycle of deterioration

7 min – movement that makes a diff.. don’t go quickly.. slow and controlled.. activating core and making sure knees follow a stable path

if can’t do full squats.. start w a chair as a ref.. coming down till you touch it.. consistency matters.. cumulative effect

8 min – 3\ push ups

(may not do these.. ugh.. maybe swimming helps me here)

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