The Five Bad Habits 1. Sitting for to long - get up and move after 30 minutes 2. Over reliance on Ergonomic Chairs - alternate between chair and standing or some other position. 3. Allowing yourself to sit in a rounded posture - change position periodically 4. Using hands to get in and out of a chair - use legs only 5. Holding breath during movement - keep breathing and time your exhale Thanks Will
So nice to see a lovely young lad specialising in us over 50s. Very inspiring, respectful and supportive - not to mention very helpful - life changing even. Thanks
The bottom line is that our bodies start to fall apart after age 45 and consistent proper posture and regular moderate exercise can slow the decline. Now 74 with RA in my legs for the last 30 years I still mountain bike regularly even in the winter with the help of a biologic. Sometimes we need to push through a little pain to keep the muscles strong and not lose the range of motion. Getting older sucks and all we can do is make the best of it!
At 79 and fairly active, I thought I was doing alright, but your videos are making me realise that there are exercises I need to do and things I need to avoid doing in order to stay active into my 80s and hopefully beyond that. Thank you so much. I love the way you explain everything. So very much better than the videos where some young slim woman is leaping about all over the place to loud music 😊
I'm so pleased my videos have offered some useful and practical advice - there's no point me making content that doesn't actually benefit the people who give their time to watch!
Great video. I was an airline pilot flying long haul for many years I sat hour after hour after hour I also wrestled with a bad back. Now in retirement I am pain free. Sitting can be deadly Also. I got colon cancer at 53. It is very frequently found in long haul truck drivers and pilots. I likely had it for years earlier but not detected. So. Move move move. Don’t sit hour after hour. Thanks Will. 🇨🇦
I'm a long haul trucker for over 50 years. Sat most if that time. Only had one colonautsophy and it was very good said I needed any follow up for over 10 years if then at my digression
Hi will, my wife found your videos the other day and told that I should watch them as she has being telling me that my posture and a lot other pain I am getting in my lower back and hip is due to the bad habits I have got into. I am so glad I have watched your latest video as I believe it will help with both the posture and the pain I have in my left hip which was caused by a fall I had back in March 2023. (both my hips have now been replaced over the last 5 years). I still have the pain in the hip which is taking a very long time to get better. Mind you, at the age of 83 (in January - next year as I write this) it is probably not surprising that it is taking a long time to heal!! I am so glad that I have found your channel and thank you again.
Just discovered you, Will. I'm 70, used to dance etc...but still as one ages [and with a bit of arthritis now, mainly in hip] the old body still ceases up. I do simply stretching [standing and on my back on the floor] every morning but am realising I'm sitting too much at times [doesn't help with a crap sofa and aging mattress] and not walking enough in the Winter months. Thanks for the videos - they are really helping and encouraging me.
I agree with all of them exept the age. Those habits should apply on everybody. Deterioration doesn't start at 50, it starts when we stop using our body. As a fysio I see all these changes already at 12_15y old clients 😞
So true, not to sound biased to a specific age group but I'm appalled at the high percentage of 25 to 45 y o that are already in poor health. Poor diet, lack of exercise, obesity, high blood pressure, high cholesterol, etc. See a lot of issues in this age group now that historically show up 20 to 30 years down the road.
Will, I am in New Mexico. I've purchased your books, watch every video, try to follow all your recommendations, and recommend your channel to all my friends. I'm even giving your book as Christmas presents. I just wish you practiced here instead of across the pond. Your videos are always spot on and articulate. Thank you very much.
I am working on exactly these issues now and understand so much better why I have been constantly compounding my bad habits and creating my own aches and pains for the last 2-3 years. I have all of these bad habits and have had them for decades but have off set them by my long term active, athletic lifestyle. I did not get COVID but became very sedentary due to the new lifestyle caused by it. I went from being very active 3 years ago (cutting my own large yard of grass, exercising on a stationary bike, doing yoga, resistance training, etc.) to sitting almost all day. I did not notice over several years that I was losing most of the muscles that I had had all of my life as an athlete and fitness conscious person. WOW! When I tried to do Yoga, I could not life my body one inch off the floor! I was, however, enjoying lots of computer time and catching up on much reading that I barely had time to do before. This podcast is just exactly what I needed! Although doing much of what you suggested, I was not doing nearly enough repetitions and am shocked to see how I was compounding my bad habits and pretty much neutralizing much of the good stretching, etc. that I was doing. This is probably the most enlightening video I have ever watched!!!! Thank you for putting it all together for me and for many others I am sure. This is the number one video that everyone should watch when they first try to figure out why they have an ongoing fight with aches and pains everyday! Because much of what we do is by habit and although I knew I had some of these bad habits, I simply had no idea of how much negative or counter productive habits I was hanging onto. I know from doing yoga how important breathing is but I hate to concentrate on breathing when all I want to do is concentrate on the stretching, etc. I know how important diaphragmatic breathing is but I have been shallow breathing all of my life and it is just easier and simpler. THANKS SO MUCH FOR THIS HIGHLY ENLIGHTENING VIDEO. I THINK IT IS A GAME CHANGER!
Thank you so much for your comment! I agree it's very easy to get into bad habits, but so beneficial to establish healthy and proper habits instead. Keep up the great work and happy holidays!
You dont have to do all of these. Just stretch. I'm 59. With 3 back surgeries both knees operated on. And I just stretch everyday. Also I walk a lot. I try for 15000 steps a day. You'll be fine
Excellent video. I’ve been doing ergonomic consultation work for almost 30 years. I’m also a RN (Nurse Ergonomist) & see these bad habits all the time. I was impressed with how you described the correct way to get in and out of a chair which I learned to do both when doing the Alexander method as well as Biofeedback. I also appreciated your mentioning how awkward neck postures can relate to vision issues..
Oops. I hold my breath all the time. Even when I'm brushing my teeth, I don't know why. I'm surprised I've never passed out. However, it was a great tip to be aware of. Thank you.
My family would yell “breathe.” I wasn’t aware I wasn’t breathing! I really noticed a difference when I was exercising and I took deep breaths. I have no idea why I held my breath so often.
2:16 hip flexor stretch is same position as reverse lunge exercise, so stretch, then reverse lunges, the stretch and cool-down. I am 67 years old and for me fish oil tablets have substantially reduced any joint stiffness.
Will, for me , you have explained my experince / problem and also a remedy. I am now working on it. Thank you for taking the time and sharing. Andrew, Seattle.
Amazing video. So beneficial. You are so clearly spoken . So clearly explained. Many thanks. You are of tremendous help to me. I will be starting immediately
Ergonomic chairs, and upholstered chairs: my mother and grandmother said 'a lady' only ever sat in a straight back chair, with their back never ever touching the back. Shoulders back, chin up. Maybe they did this for fashion's sake, but the result was neither ever had back orneck pain.
Thank you for the sitting too long information. I'm 63 and homeless. I started working out again because I sit in my car 23 hours of the day. I was doing yoga and hurt the front of my hip area. I was doing a new stretch and hurt within that workout session. It affected the next couple of days. I stopped doing that stretch. Now I will do it but do it less vigorously. I don't understand the last one. I tighten my core to stabilize my body all the time. I did a max deadlift two days ago of 370 lbs with no belt. I naturally and sometimes stabilize my core when I move throughout the day especially when I've had a really good workout the day before so as not to feel the pain of my sore muscles. Every squat video says to hold your breath, tighten your core to protect your spine. So I don't understand the last one. I hade a bad back, but yoga saved my back and allowed me to squat and deadlift heavy weights. So I'm just asking so I can learn. Thank you for your advice. Leo ✌️😊
You Sr are simply the best! Thank you for your concise and helpful videos. I just received your book from Amazon and look forward to reading it soon. Best
Fabulous explanations , thanks! I'm going to keep one of my stretch bands by my work laptop and put the timer on for 30 minutes intervals , which then tells me to have a stretchy break!
Will’s are the best videos I’ve seen - practical, doable and clearly explained. I’m nearly 80 and am so pleased to have found them. I’ve also bought his book, which has the same clear explanations for key exercises for different joint problems. I’ve had neck problems and the tip about looking at phone and screens nailed my bad habits! His video about thoracic extension was also a revelation. I’ve bought a foam roll and I hope that exercise will help undo the stiffness along my spine and in my rib cage that I’ve had since open-heart surgery a few years ago. Thank you Will,
I 66 with the hump over posture I have muscles spasms when I walk or stand at I feel tired after 1min of this but we moved and I have an challenging climbing 12 steps a day so far I'm not gasping for breath it just the bent over posture going up the steps my blood pressure is good I do rest after the stairs challenge
I have gotten in the habit of not only not using my arms getting up, but i pause a moment at the botom. The thing is it is not usually you are too weak to get up, it is you are working in that awkward end bit of range where your strength falls off drastically. You naturally avoid it because it feels like crap. When you choose to reclaim it it is almost like turning back the years.
Thankyou As 85 year old with a number of health issues mobility after a bad fall 16months ago. I am now doing a number of 'exercises' and have found watching 4 of your very informative video 'messages'. Thankyou again.
Wow! Two gems-land like a feather (never thought of that but will do it now!) and breath holding triggers alarms in the muscles. The first I will do and the second not! Very very helpful tips. Please continue to share your knowledge. Thank you!
All your videos are brilliant Will. I have found them very helpful and so satisfying to get the tips and exercises in order to reduce pain. At 63, I ve had my first experience of shoulder and knee injuries. You are teaching us all how to be mindful with our bodies and that is what most of us need. Congratulations
I’m probably past help, at this age and state of decrepitude, but I’m adding all of these tips, in hopes that things don’t worsen, while I await death. Thank you.
Thank you. Having fibromyalgia I noticed I sat to keep from hurting, now the sitting caused more pain. So I'm getting up and moving more. Right now I'm crocheting a sweater so I have to remember to get up and move. Sitting does hurt.
That band stretch has given almost instant relief! My shoulders and kneck are constantly tight. Now. I need one for my arm that uses a computer mouse 6 hrs a day
That is fantastic to hear I'm so pleased it helped! I have the following videos which may be of interest for arm and upper body pain :) ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-PnQ8awKLwjg.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-8GFeRXYdKxc.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-a9uBZt3KjL0.html
So one spends hundreds, sometimes a thousand$, for a too-supportive ergonomic chair only to find it does more harm than good. Too comfy for your own good. In my experience, either one lies flat while immobile or keep it moving regularly once you rise from bed. The body was never designed for posing still. T'is why we have all these flexible joints🙃😁
When I had an eight hour desk job, I learned to sit on the edge of the chair, so I would have to use my back muscles to set up straight instead of relying on the back of the chair all day it seem to work
Ooooo what an observation, but my physiotherapist asked me to take support whenever I need to get up from the chair or bed, but now I will try to limit this habit, thanks Will.
As far as using my hands, arms to lift off the chair is because of my painful knee. I am starting your knee exercise. Unfortunately, I live in a hospital bed, but I am able to use my walker indoors. Thank you for your videos Over 72 and trying California Erma 😊
Bad habits 1:00 Sitting for too long. Causes stiffness in lower back. Not to sit for 30 min at a stretch. 2:15 watch the exercise for hip flexors. 3:35 Too much Reliance on ergonomic chairs. Muscles become weak as all the muscles are not working to maintain the sitting posture. 5:47 sitting in Rounded posture. Rounded back, shoulders. Lift up the chest, sit up tall. 7:36 Use bands. 8:30 using hands to get out of chair. Dangerous. Land on the chair like a feather. 10:44 Breath holding during any type of normal or exertion work. Exhale and inhale.
I do stairs when I stuck inside but I only do so much. I do have bad habit ot sitting too long. Great stuff I love it. Loving me more sure is a challenge. I fell downstairs and injured my spine its be a hard journey. I just had a heart transplant then I fell ugh! Talk about intense. But i lose a bunch of weight that surely has helped me more. I move I move! I walk but the snowfall did me in. Stuck inside not good nope..Walking is great I love taking a walk.. Hopeful for that today! Thank you so much. Keeping my weight down means so much.
Hey!!!!!!!!! Sitting wrong!!! OMG. I have a long commute and my legs and feet were rotated outward. My legs and knees have been killing me when I run/sprint. I have rotated them inward now on the drive just the last few days and instant improvement, INSTANT.
@@HT-Physio You are right. I still have a problem finding a practical solution for a timer saying "30 min´s gone, 1 hour gone. It should be very easy to start, not loud (office). Problems: -forgetting to set -runs off, you don´t stop immediately, after a few minutes you have forgotten about it (no break, no new setting) -problems of setting and doing breaks rapidly go up, if you have a tight task list, pressure to finish a work and so on. So if there would be an intelligent product helping (but without annoying), this would be interesting to know. Kind Regards and Thank you for your help here on YT.
@@wg8859 Yes, that is the core problem. "They" always tell us, that it is only a matter of "time management", "work life balance", "bla, bla, bla". In my experience the only way that works is to have the focus on our true nature of human being, to be healthy and happy and balanced. I am only afraid a western life style in general has really nothing in common with that.
Thanks for the always helpful advice. I have a question regarding item #5 holding your breath while lifting. My strength training when younger was when squatting or deadlifting to take a deep breath before squatting or pulling, exhaling on the way back up or down. I used to lift a bit so realize I am probably holding my breath when swatting down or lifting something. I am wondering if I need to try to correct it. Cheers!
When I wake up I sometimes feel like rigamortus is setting in and it takes a bit just to get moving. I have a firm bed and I've used the form on top but I don't think it helps. Onec I get moving I'm good
Great 'dont do' ✓ list ... ... Several exercises overlap with your previous advice(vids + book)... which makes me feel smug in that i am already benefitting from doing these stretches ... Thanks for highlighting good breathing techniques...
I have very tight leg muscles and I'll use the hip flexor stretch. The rest of the stretching is so helpful too. Thank you so much for helping me!!! I'm ordering your book with my Amazon card I got for Christmas 🤶
Guilty on most counts, I’ve got some bad habits to work on. I’ll share this with my wife as well as I know she’s doing the same things… Looked at your other content and subscribed as it’s directed at older folks. No, I didn’t actually say that did I 😊
Thanks a lot Will for this one more very helpful video! One question please: I have been doing the hip flexor exercise you mentioned for a while and I was wondering how recommended it is for a week L4 L5 disc? mine has been herniated twice, and while it's now supposed to have recovered, I can feel it playing a bit tricky when I do this exercise. Maybe I perform it wrongly? Cheers.
I like how he says kneel down. This is one of the main things we can't kneel anymore. And for that matter we can't do any of these stretches. I feel worse after doing these. And I like how hes says these bad habits will end over time. I dont have that much time left
The key is to keep moving as you are able. Thank goodness I can still work in our housecleaning business! Mom lived to be 91 and she was always moving and never lost her mobility. My husband has bad knees, is obese, and sits all day which makes him more stiff and feel more pain. Personally, I need to strength my knees and use good posture to prevent back aches which you get from vacuuming and cleaning house all day long.