Why strength & stability are essential for longevity | Peter Attia, M.D. & Beth Lewis
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- Опубликовано: 27 сен 2024
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About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 40 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.
I hike up and down steep mountain trails regularly. Hiking in the mountains is a fantastic way to improve and maintain dynamic stability. At 51 years old I do pullups, pushups, and squats regularly and I'm getting stronger. My balance and leg strength has improved significantly.
Same here, hiking steep 2.5 miles trail every day is how I trained for 10 miles 2k feet up trails in CO. That is how I measure progress from one year to the next...it is also how I know if I need a day off to recover (turning 72 soon)
Any knee problem?
@@maxgluteus4263 no, none at all (no drugs at all either). I think my limiting factor is cardio (and I do not like running), but right now I am still around 8k feet, so I will try that back on the Texas gulf coast for a distance test.
@@martinep6293 good that you don't have knee problems, I used to make knee replacement implants so I'm a little paranoid thinking that climbing stairs is five or six times body weight loaded on the knee. But hiking is different. You still need to pay attention though just like the runner who run on the road switch side to compensate for the slope. I'm not good in cardio and endurance sports, I need to work on my vascular and mitochondria health.
@@martinep6293 I just noticed that you mentioned your age wow you are a role model to me
I like seeing the wide range of ages of the people commenting here. As someone entering middle age, I especially like to see people in their 70s and beyond talking about their routines and adjusting in view of injury. Keep up the good work. It’s inspiring and gives me hope that I’ll still be exercising well into the future, one way or another.
I found your discussion very interesting. I have in one way or another been physically active all my life; that is cycling, pumping, walking, HIIT on my stationary trainer etc. I am 75 years old. Ten years ago I belonged to a gym and the trainers wanted me to go into a masters body building. At 70 I had a silent heart attack. It was a familial. Then 2 years later I was diagnosed with Spinal Stenosis. This started to slow me down, There were many things I couldn't do without having terrific pain in my feet and hands. I have modified my stationary by adding a handle bar extension, so I'm not bent the bars. I own a BowFlex. Many of my exercises are done in a supine position, which takes the load off my spine. There are many exercises I will not attempt, because if I do, I will pay for it. Last week I was diagnosed was severe osteoarthritis in my hands. I don't remember signing up for this. Will I stop? No. Will I adjust, yes. Any how with all that said, if you have any Ideas, I'm am all ears.
I’m 66 and same as you keep on keeping on
You're a legend!
Swimming puts less stress on the joints. From the most difficult to easiest, butterfly, front crawl and breast stroke. A combination of all three allows for a creative routine. The underlying assumption is one knows how to swim.
@@silversurfer8237 butterfly is not a natural stroke and puts incredible stress on the shoulders.
Eliminate sugar, try fasting, and look at stressors? Also, flexibility and balance are huge. Have you ever tried tai chi? ( just suggestions)
I'm 54. Always stayed fit. Had a hip surgery in 2019 that did a number on me. Pilates 4 times a week at a small group studio has completely changed my life. I feel better than ever. I've had a hard time connecting on my left side, and it's been a process to make that connection. Have to stay with it.❤ Thank you for all your priceless information. It helps so much.❤ I was also able to hike up Koko head crater last Nov. Huge accomplishment for me.
I reached my peak strength and muscle mass at age 35 ...squating over 700 lbs and overhead press off the rack of 420lbs. I kept up my training and at age 66 leg pressed 2400 lbs. Today at age 79
I admit to having lost considerable muscle strength. I was very impressed with Peter's framework for aging gracefully and have made it a goal to embrace that framework. Thanks Peter
Yeah that description of how aging effects muscle loss was really stupid. If someone has never trained they can definitely gain muscle mass above their 25 year old level.
@@chienbuggle4727 That's my situation. I've never been stronger than now well into my fifties. At least there's an upside to not reaching one's potential while young.
So glad this exists! This is the kind of info people need to hear to plan ahead or improve our later years and be strong and independent. Keep getting this info out there!
As an independent researcher and experimenter in anatomy/ physiology and an obsession for the search for the human potential of strength I must say this is one of the most informative videos I have ever seen. Energy leaks are seldom discussed and often overlooked. The human potential for strength can never be achieved without an understanding of energy leaks along with strategies to prevent such leaks. Thanks for sharing your knowledge and experience!!! Much respect!👍
Energy leaks are due to a lack of strength and mobility in the range of motion that is needed to carry on a particular action. The loss of mobility starts when a child is subjected to seating at a desk in a classroom, and loses the basic mobility of going ass to grass to pick something up off the floor, which a toddler inherently did, quite easily. In its basic form, the body weight squat is the first complex movement a toddler accomplishes. But the use of this movement diminishes over time, because the hip, knee and ankle joints stop being tasked with this movement, as the developing person no longer needs this movement. A middle aged, or senior person will find it difficult to get up off the floor, unaided by anything to grab on to.
For a person to stop an energy leak, first, they would always have to be able to get up off the floor, unaided.
So flexibility (the stepchild of the exercise world) does have an important role
You two are really good together Peter and Beth.....both bright, supportive, and totally complimentary of one another. Nice to see such teamwork in action.
At age 70, the phrase 'use it or lose it' rises to a whole new level of meaning.
Ya, like if lost now, no chance to recover
@tom hislop not true, my 81 year old mom can walk and move circles around my 70 yr old mom. She walks everyday and has lost over 80 lbs since 71.
@@razerginn So your those 11 yrs of USING her legs daily did a whole lot of good. §;^)
Counteracting injuries and time at 73! Never give up.
At 71, back in the gym.
I would love to see a demo of the strength/stability/balance tests your office does in evaluating the status of an individual.
Yes plus his 50 questions about what you want to be able to do in your 70/80’s/ 90s
His book just come out, maybe he talks about those points in there, we’ll try to check it out.
@@kathleen4376 10 examples from the book:
- Hike 1.5 miles on a hilly trail.
- Get up off the floor under your own power, using a maximum of one arm for support.
- Pick up a young child from the floor.
- Carry two five-pound bags of groceries for five blocks.
- Lift a twenty-pound suitcase into the overhead compartment of a plane.
- Balance on one leg for thirty seconds, eyes open. (Bonus points: eyes closed, fifteen seconds.)
- Have sex.
- Climb four flights of stairs in three minutes.
- Open a jar.
- Do thirty consecutive jump-rope skips.”
Yes this would be very interesting to see. In physical therapy we use various metrics and I’d like to compare his functional tests with ours! Hopefully he will do a video on this !
Beth is sporting my goal arms! Love seeing a women who looks so strong. Very inspiring
Ah no! Hell no. She looks like a dude
if your goal is to have masculine looking arms go for it! We need more women trying have their body look like men and more men trying to look slender like women. Will make for an amazing society!
I think your comment really speaks to the propaganda in the media right which is to push women to be as less feminine as possible and try to get them to embrace being as manly as possible. If that's the case be prepared to find a female mate because you're going to have a tough time attracting a man if you look like and act like one (just putting this out there for any young girls who don't understand why they are still single)
@@johnames6430 this sounds amazing
I’m about to turn 27 and have completely tailored my regiment around longevity exercises ever since learning the importance of delaying the onset of natural losses. Great content!
Keep it up! Proud of you
I really like this video. I affirmed what I feel as a 65 y/o man. I have begun working out in earnest after a several years hiatus. I don’t have the strength I used to. I have great VO-2 max, which helps a lot with cardio/pulmonary. I had begun deteriorating, getting weak…hard to stand quickly, etc. I now feel the power and vitality in just a few months and it’s amazing. It’s so important for the aging human to do weight training.
I do have a question: what about mobility? Some of that comes with strength training, but there also has to be focus, in my experience. I can be strong and stable, but unable to move well. I would like to see a video on mobility as a topic.
Excellent overview of strength and the risk of losing it.
The way both of speaking is very clear as Asian we understand. Thanks
Thank you for sharing your knowledge and expertise ! I love Peters work and effort on educating people about the importance of strength training to build longevity and health to age optimally! I’ve treated so many older adults from all ages (40-100 y/o) and I’ve learned that for so long that exercise has been and still is frequently under dosed and under prescribed for this population ! They have the capability of being strong, resilient but just like all of us require the right stimulus to create the appropriate adaptation! Great video!
Thank you for this. I try to explain this to people all the time and they don’t listen. I simply say you need to be able to get off the toilet by yourself as you age, but many don’t listen. I love the detail this video goes into. Not new to Peter but new to Beth, so excited to learn from her as well! Thank you!
I wasn’t even close to being at the peak muscle-mass-wise at 25. I had more muscle mass between 40 and 45 than any other period. However, this could very well be attributed to not focusing on building as much muscle until that point…
Thank you. This is good information. Can you do a follow-up show with some specific exercises?
I don’t think that you need a list, what this video is telling you is that you need to be a disciple to the gym for the rest of your life. How many grandmas and grandpas from 60-80 years old do you see hitting the gym consistently…? Not many right?
All you need to do is compound exercises that work multiple muscles (squats, pull-ups, push-ups etc) with the goal in mind of being strong but striving for longevity. Just setting yourself up to have more muscle and be stronger at and older age to help you move, rather than widdle away into a frail old person.
That’s what I took from this video
I would love a follow up exercise video. Not jumping into the gym type video. A starting video. I think this would really be helpful.
@@gdog99581 You do not even need to go to the gymn. For not a lot of money you can buy resistance bancs and get a complete work out at home. There are some good books to show you what to do.
his garage gym looks amazing...would love to see a tour
This is why calisthenics and kettlebells are so valuable to me. They cover all bases.
Could you please show us some of the exercise examples?
Highly Valuable piece of information here!
Indoor climbing is a great, complete exercise that strengthens all your body, especially your wrist and hands.
For longevity, the nordic curls, reverse nordic curls, sissy squats, etc are fantastic. The Knees Over Toes Guy is using these exercises to rehabilitate old people and injured athletes with incredible results. He has all the information for free on his channel.
Also for longevity dancing is great, makes you work your brain, synchronicity, balance, memory, etc.
And, since most enjoy dancing they will do it more often. Ideal exercise is great, but only if there is consistency in the performance of the exercise. We need more kids climbing trees like they used too in past generations. :)
Being able to handle your entire body weight with relative easy using your limbs and through the full range of motion, is the only measure of real strength. If that doesn't translate to functional longevity, nothing will.
Lifting heavy at the gym with the typical lifts and claiming your PR's, does not translate to functional strength. It's BS.
@@And1Mell Agree about the first part. But your comment about gym training not being functional simply isn't correct. Yes chasing PR's is BS, but there are many functional training exercises. Deadlift, Squat, Overhead press etc to name a few.
@@Badabinger I didn't say that. I said: "Lifting heavy at the gym with the typical lifts and claiming your PR's, does not translate to functional strength". Pretty much all of the people I know training at the gym like that, are stiff, injured and in pain.
@@And1Mell There are gymnasts in pain, martial artists in pain, runners in pain, etc.
All movement can be healthy or damaging depending on how you dose it (intensity, volume, frequency, proximity to failure), including more traditionally gentle things like calisthenics.
To single out weightlifting is kind of disingenuous. Resistance training sports in general have about the lowest injury rares per 1000 hours of participation.
Relative to power leaks , older people who have significant cartilage loss in their knees , shoulders, hips ,wrists , elbows etc are inhibited by pain ergo diminished muscle weakness and loss of muscle mass. I would like to see a podcast on stem cell and the ability to regenerate cartilage . To me the the one biggest factor in aging is the loss of cartilage which inhibits ones ability to maintain strength and muscle mass. Senescence and the normal normal sarcopenia associated with aging aside.
I've thought about this a LOT. It is an excellent point and one that needs addressing.
Great opening comment and very true.
Love these short videos 😉
Same here. The length determines if I click. Too long and I scroll
Very interesting topic. I’m a 57 year old and I still work out regularly. I’m also an avid golfer. I was interested in the discussion of power leaks and the baseball pitcher analogy. I’m now curious about how I might be able to minimize power leaks in my golf swing to maximize distance and accuracy. I would love learn more about what exercises might help with this issue.
Trainers and golf professionals who have gone through the curriculum at the Titleist Performance Institute (www.myTPI.com) address those issues very specifically. You can search for one in your area on the website. It’s fascinating. They can help you find your powers
leaks and increase CHS.
@@bethbegelman465 Amazing! Thanks!
Start at the feet, your stance, direction faced, and the swing: whole body, not elbows. Put your all into it, once properly aligned, and you have improved the muscles in your lower arms and waist.
Thanks. Likewise I'm a golfer (59) and have been doing sports my whole life and here I have seen that the internal mastery of your body through Qi Gong/Tai Chi is so valuable. When you stand on the tee and you can strengthen your base position and direct your energy, your golf is going to improve. There are some golf pros who found Tai Chi as a way to better master their swing.
I m not sure ?, I’m 53 , discovered cycling late , now I’m dropping 50k a day in 40+ oc , my legs muscles are bangin !!!
So, if I understand correctly, you suggest us to keep exercising, but, should I exercise differently, I'm wondering. I'm 54 year old woman, doing yoga, lifting weights, walking with weights... bunch of things.
Thanks, thank you for your time.
Love your syntheses. Thanks Beth and Peter 🙌✨. Awesome.
Good advice
Fantastic content. Hope to see further content that explains how to develop these critical strength areas.
Most of us weren’t training to be top athletes in our 20s though. If we weren’t super fit back then, we can still reach our peak later!
Training independent peak by ~25. You could be physically fit at 65 and run marathons if we are talking training-based peaks..
I think by "peak" they mean your peak biological potential more than your peak results.
You wont. Not for vo2. Vo2 decreases as you age. Whats important is economy and lactate threshold cardiovascular wise. Resistance - concentric, eccentric and isometric. Keep it simple.
As already mentionned, it seems logical that he refers to the bilogical peak. Whatever your training background is prior to this age. And we can assume this is an average value, so depending on who you are, ypur peak can be earlier or later.
That's not true
Love Peter Attia and all his content, but as an English teacher, I'm bewildered by how so many North Americans can get say 'A' before a word starting with a vowel... "a enormous". Just seems like the easiest part of grammar to get right, yet I've heard so many highly educated Americans say it. Once again, Peter Attia, I'm a huge fan, hope you keep coming with the great insights.
I'm an English teacher too, and an American. It's not a grammar mistake. It's a phonetic issue whereby the 'n' is elided and a mini glottal stop is produced before the following vowel. It's a normal pattern in some variants of American English.
@@feliciacoffey6832 Just wondering then why I hear it, but only rarely, the vast majority of the time the n in an is there. What's the rule about when these variants of American English will elide the "n"?
@@feliciacoffey6832 Also interested to know which variants of American English do this: Peter's from Toronto, but has lived in NY, California and Texas, is it one of those dialects I should be looking out for?
I can't think of a better activity to raise your VO2 max than cycling. Though I'm a little biased being a cycling coach. What I recommend most for cross training (along with some lower body strength work) is indoor rock climbing. If you want improved grip strength, do that for a few months, 2-3 x per week! It's also awesome for core stability and strength, balance, and for the mental challenge.
elliptical machine is pretty good too.
Rollerblading.
Inspirational. Thanks
Beth is a rock star
Beth ! Yes . Griping a lightbulb . Climbing a ladder to change it.
I used to train Aikido and other martial arts.
Learning to fall safely is a big plus.
They sat the whole time through this discussion of movement,
Excellent content, been listening to your stuff on other channels for a while. I would question the assumption that more people get hurt falling downstairs because of a lack of eccentric strength. I would imaging more people get hurt falling down stairs than upstairs merely because there’s further to fall but I understand the importance of the concept of maintaining strength as we age, which is why I’m here.
He didn't mention falling downstairs. He said people get injured more easily walking downstairs, not falling. And it's true. Walking downhill or downstairs puts more strain on your knees, legs, feet, everything.
In my experience more people get injured while walking downstairs. this is because of lack of eccentric strength.
I’ve always HATED running downhill! Uphill all day. Something to work on.
Great information, but I overheard this one comment about exercise which is 100 percent true. The best exercise program for you is one that you will actually do. If you won't do it, it is worthless.
Truly life-changing, thank you
Great car analogy! Also your point of dynamic stability. Great articulation.
She's literally more jacked than Attia 💪🏋️♀️
With Beth by my side I know I’d want to live longer! Girls got it going!
recommendation on good stability videos??
I developed a warmup,activation,routine,sequence for fluid flow and ligament,tendon,cartilage adaptation. It’s working well; is comprehensive, flexible and In segments.
Appreciate you and Beth. I wish you could somehow know the difference you’ve made in the lives of your listeners.
Excellent video/info
Love the car analogy…I can relate.
Excellent presentation
Where can one find the exercises to address the necessary strength building to prevent decline?
Peter’s Book, Outlive, Chapter 13, The Gospel of Stability
fantastic
Great stuff
Very helpful.Very clear and I am not the exercise type...though I am now planning to be one! 💪✨☺
enlightening .. Thanks
Great info. Thanks!
Thank you great info
As gut health improves, grip strength improves.
Very interesting!
What if we were not training and are now in our 60's? Can we start training and gain muscle mass? Surely we can get stronger and develop more stamina ...
So true about hand/grip strength. Since my hands and forearms are stronger now, curls, rows etc are so much easier. Used to feel like I can keep curling but almost was about to drop the weights.
Dr, do you have podcast about menopause?
Can you please explain the power, agility & productive application of force of CrossFit age group athletes over 55?
I understand the braking system analogue of the eccentric movement and it it true for some movements, but I would add a loading component ( in combination with the fascial system) for example during running. During landing of one foot i.e the hamstring absorb as much energy as possible to use it for the next stride. So you get this pendulum of energy through concentric and eccentric movements.
Would love a what to to increase stability for people aren’t highly motivated but would be happy to put in 5 or 10 minutes.
Look for a Tai Chi class. Learning to master your energy, and be able to ground in all circumstances, highly increases your stability and you can do at any age.
Find a flight of stairs and make 5-20 trips up and down again. Focus on keeping your posture good, use hand rail to stay steady but don't hang on. Warm up by standing on 1 foot for count of 15 then switch side, 10 reps
So what do we DO to work on stability?
Beth is great
Then why am I getting stronger the older I get?
Peter looking fit and slim!
Good job! 👍
Seriously. Perfect blend. Not obscenely bulky but lean and toned.
Love race car analogy.
How about exercises to counter the problems?
Guy is not a physical therapist.
gold
I'd wish you'd actually interview people who're living a long healthy life. Kinda seems theoretical without getting input from people who are actually living a long life
I still don’t get why it eccentric is not pronounced EKCcentric
Amazing race car analogy.
Holy s^&*#&*% her arms!
I only squat when lifting. I also rock climb and run. Is there a need to deadlift/bench for people?
😢enjoyed the teachings
Of Dr Altria
Slo
N
😂
Excellent lecture by Dr Attia ,
Many thanks.
Peter, PLEASE talk about VO2 Max with regard to where we can get that tested! I’ve googled and googled, and only found a few places in the entire country. Are there less “ideal” places to get it tested where the answer is “close enough”?
Check with a local university with an exercise science program. Most have the equipment and will do the test for a relatively low fee. If that doesn't work, you can get a pretty good estimate with a variety of at home tests, like a 1 mile timed run.
In a lab at uni or exercise physiologist.
Our local university does it. They also offer basal metabolic testing, body composition, etc.
Yeah, they smashin 😏
I've been thinking the same thing. If either one is married or in a relationship, they're not going to be liking this body language.
wie heißt die Lady? und was macht die hauptberuflich? Warum wird sie nicht erwähnt und warum keine Infos welche Health Bereich sie speziell bearbeitet?
pete outgunned hs
We often see dental injuries when people, trip going upstairs, while holding something valuable in their arms. They're reluctant to put their hands out and drop the valuable thing, so: they smash their teeth.
old people, they don't just fall, first bones broke and they fall and most of the time that fall is the signal of THE END.
Was this part of the gym work Peter did with Beth after their podcast?
I thought we were disposed to see how to do the exercises properly?
Susposed
tai chi is sequential force transfer
I dont understand. I was always weak and small before 40. Over the past 5 years of working out, I'm far stronger and larger than I ever was.
I actually "peaked" by the numbers in my early 40's, at about 41. I'm 64 now. Get a trainer and squat/deadlift.
How do i get acess to your stength metric assessment?
how can you claim that as a human you peak in your muscle mass and strength as 25yo? that is nonsense. i am well past that and getting stronger and bigger every year. your growth rate might slow down. but you keep improving no problem.
You keep increasing less but the potential isn’t as ripe as it would be at 25
It's pronounced "ex-centric" by English speakers, not "e-centric".
What about plyometrics? I have competed in track and distance running and spent many years in the weight-room. But you know, sports like kickboxing and soccer require tremendous agility and power. What does Peter think of Kickboxing for longevity? You never get that kind of dexterity and power from any kind of strength training with weights, bands, or body weight.
If u enjoy it and it does not cause any pain then no reason for not doing it. As long as you keep moving then thats fine.
Peter Attia or The racing car!
Training the motor control system without progressive loading with significant weight will fail to mitigate that sarcopenia and osteopenia Peter was talking about.
Preventing a fall by training for it is great but if your muscle mass and bone mass is stout you will survive a fall much better.
The stress-recovery-adaptation cycle has to be followed for all ages for any desired adaptations to occur. 2x 35 lb dumbbells on a step up will not promote strong muscles or bones for someone in Peter’s condition.
🎯 Key Takeaways for quick navigation:
00:00 💪 La force et la stabilité sont essentielles pour maintenir l'indépendance à mesure que l'on vieillit.
00:56 💡 La force implique de générer une force dans un muscle et de déplacer quelque chose, tandis que la stabilité est nécessaire pour transmettre correctement cette force.
01:35 🏎️ L'analogie de la voiture de course : la puissance du moteur (force musculaire), la stabilité du châssis (stabilité corporelle) et l'adhérence des pneus (transmission de la force au monde extérieur) sont toutes importantes.
02:33 ⚡ Les "fuites d'énergie" se produisent lorsqu'une force ne peut pas être correctement transmise, par exemple à cause d'une faible prise en main ou d'un manque de stabilité.
03:29 🔄 La stabilité n'est pas uniquement statique, mais aussi dynamique (kinétique) ; cela est crucial pour une transmission efficace de la force.
04:33 ⏳ La masse musculaire et la force atteignent leur apogée vers l'âge de 25 ans et diminuent ensuite ; l'entraînement peut aider à atténuer ce déclin.
05:56 🚀 La masse musculaire et la force, ainsi que la VO2 max, sont fortement corrélées à la longévité.
06:38 🏋️♂️ L'exercice est essentiel pour maintenir les activités de la vie quotidienne, telles que soulever des objets ou atteindre des choses.
07:05 🤏 La force de préhension et la dextérité des doigts sont importantes pour interagir avec le monde extérieur.
08:00 🚧 Les chutes sont une cause majeure de mortalité chez les personnes âgées ; une bonne force de préhension peut aider à prévenir les blessures lors des chutes.
08:43 🦵 La force du bas du corps est essentielle, et peut être formée à travers trois types d'entraînement : concentrique, excentrique et isométrique.
09:53 💪 La force concentrique est essentielle pour monter des pentes, mais c'est la force excentrique (le "système de freinage") qui prévient les blessures en descendant.
10:22 ⛰️ Les personnes se blessent souvent en descendant des pentes car elles n'ont pas une bonne capacité de freinage musculaire.
10:36 🚀 La puissance de la partie inférieure du corps est importante, pas seulement pour les athlètes, mais aussi pour les activités quotidiennes comme se lever d'une chaise.
10:49 🚶♀️ La capacité à réagir rapidement, à changer de direction et à résoudre des problèmes avec vos pieds peut aider à prévenir les chutes.
11:18 📉 La puissance et la force musculaire diminuent rapidement avec l'âge, surtout si elles ne sont pas régulièrement entraînées.
11:45 🖐️ L'interaction des mains avec le monde est importante pour la force globale du corps, tout comme l'interaction des pieds avec le monde.
12:00 🏋️♀️ L'entraînement de la dextérité et de la capacité à contrôler et tolérer la charge peut améliorer les muscles proximaux.
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9:35 synced drop 😆
Exercizefor strokez