We are living in an age where the all rounder is the king. Gone are the days when you specialised in one thing-sports, jobs, and life. You need to be adaptable and ready to perform anything at any time.
Just have a look at the exercises we are now performing- Crossfit, obstacle course racing, hiking, Trail running, swimming, Olympic lifting, etc. You need to have a wide range of skills, have cardio vascular fitness, strength and power. Lean is in, huge bulky beefcakes are out! So how do we prepare the generalist for a ready state, a state of fitness readiness for what ever is thrown at you. Can you go for a 10 kilometre hike, a stand up paddle, a kayak, move furniture, chase your kids around at the park at the drop of a hat? How do we prepare people so they don’t get injured, have the foundation to learn new skills and perform all these activities that the all rounder needs. The answer is movement. We need to move more, be supple, get up out of the chair, stop sitting and start moving.
According to Dr. Kelly Starrett of mobilitywod.com, a physical therapy doctor, Crossfit box owner and one of the leaders in movement practices, we cannot sit in a chair in a mechanically good position. Our hips are neutral, our pelvic floor turns off, we lean forward, our breathing and diaphragm are compromised, head and neck move forward and spine is a in poor position. Everything shuts down! Starrett says we can sit in a good position on the floor as that is what our bodies are designed to do. We never take our hip to full range of motion any more. We sit down on the chair (hips at 90 degrees), getting up out of bed (90 degrees), sitting in the car, plane, bike (90 degrees), then we head to the gym and get on the elliptical machine or run on the treadmill. One great activity for this is the Caveman Squat (you can view the video here). This squat hold position puts our hips in full range on motion, increasing Anterior Tibialis (front muscles of the calf) flexibility and movement as well as increases the dorsiflexion of our ankles and this allows to move better. Taking our hips to end range of motion helps keep our hips stable.
Of course sometimes we have to sit- flying on a plane or driving in the car for example. But other than that we need to be in constant motion, always moving. Stand up desks at work or if possible walking treadmills. This make us move as well as helping us burn more calories and increase productivity. We can take frequent movement breaks- for every 30 minutes sitting get up and walk around for a few minutes, do a cavemen squat hold, some push ups, dips or dead hangs.
We know the answers, we just aren’t applying them!
We know the massive problem we have with childhood obesity. They are eating the wrong foods- too many processed foods with high amounts of sugars and industrial oils. They aren’t moving or exercising enough and spend too much time on technologies like ipads, phones and too much screen time. Stand up desks in schools will help kids keep in constant motion by standing, moving and changing feet position. Studies have shown that kids sit for about 4 and half hours a day. Think about it, we sit to eat breakfast, sit in the car or bus on the way to school, sit all day in the classroom, come home, sit to eat dinner, sit to watch television, ipad or computer. We know the answer- get kids standing up and moving to help create the fit, all rounders that are resilient and less likely to get injured. Kids with stand up desks at school burn 15-25% more calories per day! Kids are more engaged in a standing classroom and can interact better, increasing social skills and group work. It creates a discussion around movement being the norm and according to stand up kids, a get US based website highlighting the benefits of moving, it creates a “movement rich environment and as one researcher put it, physical activity is cognitive candy”.
Activities like Crossfit test our full physical capability running, full range of motion activities (kettlebells), mobility exercises and power and Olympic lifts. Crossfit is helping to create the all rounder who is ready for any activity walking, lifting, and helping a mate move house. Getting ready for life.
If you think about what are brains are designed or have evolved to do. It is designed to receive information then interpret that data to help us move through the environment to find food, shelter, water and to reproduce. You must be able to think to move through your environment and you must be able to move well through the environment to survive. We need a movement practice to help us be come good thinkers and problems solvers. We need to have a regime where we are constantly working on flexibility and movement exercises.
To become the ultimate all-rounder and have a ready state for anything we need to have all things in our life in order- nutrition, sleep, hydration, mechanics and MOVEMENT.