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Everyone has habits, the question is are they producing a strong back… or chronic pain?
As you begin using this book, remember that these daily exercises function in the context of the rest of your life. Make sure you have positive habits to support you in becoming pain-free.
Painful Activity #1 - Prolonged Sitting
We all sit too much. Our modern lifestyle does not provide us with the natural baseline movements that it takes to stay healthy.
Take movement breaks by setting a timer. Ideally, you’d work about 45 minutes and then take a 10 minute break.
Painful Activity #2 - The “no pain no gain” fitness philosophy
Your workout doesn’t have to hurt to work!
When you’re at the gym, your main focus should be on your form, not how much weight you’re lifting. Stop when the repetitions are no longer at 100% quality form. It’s better to stop a workout early than to sacrifice your form and throw out your back.
Painful Activity #3 - Exercise Inconsistency
Until you have established consistency of your workout program, your results will be limited. Injury can hamper progress, so approach progression carefully.
It’s important to do something everyday. Commit to just 10 minutes at first, and then begin to add to that. Start with the goal of “perfect attendance” and pretty soon you’ll be seeing results that you didn’t before. Remember the quote: “half the battle is just showing up.”
Painful Activity #4 - Overdoing Cardio
Running, biking, and other cardiovascular activities are great to condition your body and lose weight. The problem is when you overdo it. Here’s a strategy to prevent this from happening.
Start with form as your focus, and then gradually add distance, speed, and time. For example, let’s say you feel really good, so you start your 3-mile run. Your form is fantastic, and you’re cruising along. After a mile at good pace, you start to slow down. You notice your form begins to suffer. At this point, you should stop. Even though you planned to do three miles, you’re done. Stop. Take a day or two to rest, and then try again. Endurance will come after you establish quality of movement first. Don’t try to develop endurance with bad form.
Painful Activity #5 - Poor Health in General
Poor health is not something you have, it’s a habit you’ve created. Take pride and ownership of your health, no matter how bad it is now, then make a commitment now to turn this ship around. If you are overweight, I recommend focusing on proper nutrition first, and keeping the exercise light, like the exercises you’ll find in this book. Once you’ve lost some weight and are feeling more confident, then you can begin to ramp up the intensity.
Painful Activity #6 - Poor Nutrition
Try to improve a little everyday. Start with this simple checklist:
Cut all beverages except water, drink ½ to 1 gallon of water per day
Drink a green fruit / vegetable smoothie daily
Cut packaged snacks, replace with fruits and vegetables
Cut fried food, hydrogenated oils, and trans fats. And add healthy fats
Cut out processed protein, and add natural protein
Convert starchy carbs to green carbs
Practice perfect proportions (divide your plate equally between protein, carbs, fat, and greens)
Painful Activity #7 - Not Enough Sleep
Most people don’t sleep enough. With all our demands, it can be challenging to prioritize it.
Eight hours of sleep is the minimum. If you are exercising, your body needs time to repair itself from the vigors of fitness, so you may need even more. Slowly build up your sleep until you can wake up without an alarm clock. If you need coffee to wake up, you’re not sleeping enough.
Implementing these healthy habits will help you create a solid foundation. Now, let’s move on to the specific exercises.