Thanksgiving Health & Fitness Guide 2024
Consider this your Health and Fitness Thanksgiving guide. Use these concepts to introduce discussion around health and fitness with family and friends. Some of these make a good on the spot test for any hot shot relatives who think they’re fit (even though they don’t train).
Sit and Rise Test:
The Sit/Rise test challenges balance, coordination, mobility and strength. If you get down and up without using your hands, you get 10 points. Minus one point for each time you use a knee, hand, or forearm to lean on. No hands is the only way to get a perfect score.
Grip Strength:
Wow your relatives with this fact: grip strength, much like the Sit/Rise Test, is an excellent predictor of overall health. In fact, grip strength is inversely associated with all-cause mortality. This is because grip strength is a pretty good indicator of total body strength. While you might not have a hand dynamometer at the ready, opening a jar or the ability to hang from a bar is a good starting place.
Walk:
All the benefits from walking more show up around 7000 steps per day (even though we’re infatuated with getting 10k). Take your relatives on a 6000 step walk, or about 3 miles. Daily walkers seem to be super human, and it’s because of all their extra outside movement they’re getting. Cardio, mobility, stamina, good vibes from the outside - walking has it all.
Better yet, test and compare your VO2 Max with the Rockport Walk Test.
Breath Hold:
What we’ve been calling the Big Breath Drill is a great way to introduce someone to focused breathing. Improved breathing can lead to better posture, less stress and improved performance.
Take big inhales through your nose for about 90 seconds - 2 minutes
Exhale lightly through your mouth or nose
At the end of the time period, exhale all your air and hold
When your desire to breath comes, start again on a big inhale
Repeat 2-3 rounds
A minute breath hold is good here, and will be easy on the second round. Can anyone get 90 seconds?
The big breath drill will improve breathing mechanics, without even having to talk about the diaphragm, the Bohr Effect, CO2 or the like. It will leave them feeling energized and and not bored from talking about CO2 tolerance.
Box Squat:
The number one movement people need to learn to get into strength training is the box squat. It’s just sitting down on something and standing up. Teach your grandparents how to squat using a chair or coffee table and they’ll be grateful the next time they get out of a car or a low couch. Find some coaching points in the video below.
There you have it, your 2024 Thanksgiving Health and Fitness Guide, enjoy!
Justin Miner
@justinminergain