The 2 Types of Workout Movements Men Over 40 Need for Longevity – Men’s Health

Milo Bryant is a performance coach as well as an experienced journalist. Hes also in his 50sand his book Unstoppable After 40 gives you the roadmap to do more than merely remain active as you "mature." Milo trains hard and recovers even better so he can do what he wants, when he wants. Get ready to use his methods to become unstoppable. This isnt your dads middle age.

The following is an excerpt from Unstoppable After 40.

Movement. Matters.

We have to make more time for movement. And specifically, we need to relearn how to move. Movement is more vital to our health and well-being than any other factor besides good nutrition. Not just practicing but perfecting movement puts the life in living.

Does that sound fanatical? Well, call me converted. I am a faithful, devoted follower of what I like to call the First Church of Human Movement. Its Word is sound and powerful. Bending, extending, squatting, twisting, balancingthis, folks, is what will keep us healthy for the next 40 years.

Im what many might stereotype as a functional fitness trainer. What I do, though, is all about performance, no matter the activity. I do whatever it takes to help athletes move and perform better. If that means Olympic lifts, I teach the clean-and-jerk and the snatch and all the exercises that go along with those. If that means sprinting, the athletes will find themselves repeating everything from figure-4 cycles to over-speed hurdle hops.

Folks, Ive done plenty of cave work and participated in more than my share of National Bench and Triceps Days. All of thatthe benching, squats, and deadliftsare great. But theres nothing I do or want to do that requires me to push weight up from my chest (there was actually a two-decade span, from 1999 to 2019, where I didnt bench press) or put ungodly amounts of stress on my back.

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I still deadlift (mostly with a trap bar) because that lift checks a lot of functional boxes. The older Ive gotten, the smarter Ive become about my training. You dont have to prove anything to the youngsters at the gym. You just need to be ready to play.

Im training to kite surf in Tarifa, hike Mount Kilimanjaro, and learn Bachata and Kizomba. After all, why would we train to be in the best possible shape if not to increase the joy in life?

You might think the key to never slowing down is to maintain as much muscle as possible. But that power will fizzle if youre easily injured. Bulletproof your body by focusing on movements in two key categories: mobility and stability.

Your body needs to move every day in order to keep working the right way. But over the course of four-plus decades, youve likely limited your daily movement to just a handful of positions. Ignoring all other potential ways your body can move leaves you susceptible to injury. Thats where mobility exercises come in handy.

Mobility is a joints ability to move freely through its full range of motion without pain. Exercises like the Spiderman Lunge or Superman Hold can help you preserve ease of movement. Theyll lubricate tight hips, relax your back, and stave off neck pains, too. Best of all, they dont take long to do. Want more mobility movements? Check out this 30-day challenge.

Stability is your foundation. Its your ability to remain balanced. We all learned it as a kid, but it requires upkeep as we get older. Research shows that stability training can significantly reduce your risk of injury, plus it makes building strength a lot easier. The less stable you are, the less force youll be able to produce.

Stability moves, like the series of lunges youll learn in Unstoppable After 40, challenge your balance and help you remain anchored as you move through daily life. Work these into your regular routine and youll be unshakeable.

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The 2 Types of Workout Movements Men Over 40 Need for Longevity - Men's Health