Sentinel Performance LLC

As you know, for the past 5 years we have been the official fitness partner of the Pontifical College Josephinum, the Catholic seminary school here in Columbus. A few days ago, I was asked to speak with a group of staff and professors about tips and ideas of how to work exercise and fitness into our daily lives as we age. Here is a snapshot of the thoughts I shared with them: 

  • Find ways to move throughout the day: whether it’s a five minute walk around the building a few times per day, or simply getting up to stretch for a few minutes. Staying seated for long periods of time, day in and day out can cause more issues than you might realize (See the 10/4/19 issue of Coaches’ Corner)
  • Look for ‘exercise opportunities’ whenever possible: park farther away in the lot when you go to the store; take the stairs whenever possible instead of the elevator etc.
  • Try to stretch when you wake up: this can be as simple as doing a few bodyweight squats and lunges for 5minutes. The benefits include increased blood flow preventing issues like high blood pressure and heart disease and reduced chronic pain from stiff joints
  • Drink your body weight in ounces worth of water: this can seem like a tall task, but you will get used to it in time. Plus the benefits are tremendous: lower blood viscosity, lubricated joints, flexible muscles, cartilage health, lower bodily stress. This is also one of the easiest ways to start losing weight
  • Walk at least 30 continuous minutes every single day in addition to any other activity you do during the day 

If you do have the ability to make it to the gym, but are a first-timer and don’t know where to start:

  • Start by sticking to just the Fab Five exercises: Squat, deadlift, chest press, pullup (pulldown), overhead press
  • Use weights that you can do for 12-15 reps, with the last 2-3 reps being a struggle but doable without losing form
  • Do 3-4 sets of each exercise
  • Don’t try to do too much too soon. Take your time to build up; no sense in hurting yourself before you get anywhere!
  • Ask a qualified coach to help set you up J 

Hopefully there is something that you can take away from these points! The main idea is just try to move more than you currently are. When it comes to exercise, we should always try to make time for it and be as efficient with that time as possible in order to train our bodies to their maximum potential. But even if it’s not possible to have the time to make it to the gym every day, there are simple things that anyone can do to benefit the body, at least in some small way – something is always better than nothing. 

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