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bob and brad the two most famous physical therapists on the internet [Music] hi folks i'm bob schrupp physical therapist brad heineck physical therapist we are the most famous physical therapist on the internet in our opinion of course bob we proclaim so today we're going to talk about staying younger after 50. both of us are over 50 well over 50 i am uh three must do fitness routines for long-term success right bob and this is something you are passionate about because of our situations yes and we've worked with people patients over the last 20 to 30 years similar situations always trying to find out the routine the success how to get results yeah and who are our heroes our heroes are these 70 year olds and 80 year olds that are still working out exactly right by the way if you're new to our channel please take a second to subscribe to us we provide videos how to stay healthy fit pain-free and we upload every day also go to bob and brad.com we're always giving something away we're just on a one-day break it'll start again tomorrow right we're gonna be giving away some of our bands oh yeah all right bob and brad exercise bands go to facebook uh it'll be pinned to the top of the page tomorrow the contest and you go to twitter instagram or tick tock and you'll find the 60 second version of our program and don't forget about our podcast oh that's right don't forget about that so this is based on a book right brad well i don't know it's all based on the book but the book definitely influenced uh how to come up with this and gave me motivation and i think you too i think yeah it supported what we were doing right you know i i so i actually have gifted this book to a lot of people oh you have yeah i don't know if they raised it read it or they put on the bookshelf it's younger next year uh it's by uh chris crowley and dr henry lodge and they talk about the benefits of exercise and diet as you get past 50 years old and uh really elaborate and the idea is that you don't want to have that gradual decline you want to keep at a high level of fitness right and health right right away until the very end right like the last day awesome things go to hell and then you die there you go yeah it's like a grumpy old man that lucky bastard died in his sleep yeah yeah anyways there's a family show i know i'm sorry but it's so it was a movie as a quote so here we go there's three things just as a as a title you must address these yeah we've gotta work our cardio our heart and our respiratory system in other words get some exercise fast walking you know if you're a runner run biking anything that elevates your heart rate and we need to do that regularly okay the next one is balance it's just it's a fact that as you when you get past 50 yeah your balance starts to be challenged especially in your 60s and 70s and you need to work that uh and the last one is posture boy posture you know when you get this headphone up and the point is is when you get to the point as you get older things start to lock up and you cannot correct it you can't correct if you go too long so we're going to work all three of these the first thing we want to work on is and the category is balance now there's been studies done and one of the best exercises for balance is a simple squat motion or we're going to call what we have developed bob and i yeah we like come posture squats right you know so why not work two things at once and plus it makes the squat a little harder right so i i just like to you know neither brad and i go down very far because we don't have the motion anymore you go as far as you feel comfortable i i like doing these that are a lot more difficult you can start out here if you if you have trouble you can even start here if you have trouble but eventually work on these and you're working your posture and your legs at the same time and a little bit of your core and the idea is why i'm this is in the balance section you might be wondering is because your strength of your legs has a tremendous amount to do with balance now yeah if you have trouble and you're worried that you could have a chair behind you and even push off the chair you may even start on the chair and work it from here and do that now you know if you're elder or your we have some weak legs and you may have some knee issues or whatever you may start pushing off of here and we're going to do 10 of these by the way you can go up to 15 but the idea is to be really good balance if it's too easy for you we're going to show you the next exercise very simple for balance but you can do with your feet closer together if it's easy then that works your balance oh yeah even more and then you can also do heel raises and toe raises all right so you can go ahead and hold on to something the first time you do these to make sure that you're not going to fall over yeah you can do a countertop or you can yeah so the hard part is up on your toes and you're not going to rock them fast you're going to go up on your toes hold down and back this way now back this way is where the caution is you could lose your balance going back that way so and that's what we want to train you on the controlled circumstances here so that if it does happen to you in life you've got a chance a fighting chance of keeping your balance because oftentimes falls go backwards either getting out of a chair people fall or backwards they lose their balance and then go backwards so do your 10 or 15 squats whether it's a chair or without then go to the heeled toes 10 to 15 of those do those daily yep they can easily fit them into your daily routine now posture we've already addressed it we cross it up with the squats sure we're gonna go one step further it really is just for posture bob can you get that wall anchor off oh sure it's in my way you can use a wall to your benefit so you know you've got good posture without looking and you can also i'll you if you want to show this part i'll show them the chair brad so you go up against the wall put your bottom up against the wall your back and then get your shoulders back now i know i've got good posture and head back to the wall now if you're you know have had bad posture for years you may not be able to get your head back and you're going to have to work on stretching that and i've had patients not be able to touch a wall and after working on it for a week or two they stretch it out they're doing chin ducts and you can actually apply over pressure yeah not too hard you know you don't want to hit it all i get it all in one day you'll get sore and then i'm going to do like snow angels on the ground we're going to do the same thing on the wall you probably won't have wall anchors in our exercises here but you're going to try and keep your arms up like this and that really works those postural muscles yeah you're going to try to push that elbows and arms against the wall you're trying to squeeze those shoulder blades together yeah and do five to ten of those and at least three times a day it only takes about you know minutes exactly it's just a good reminder get off your desk if you're working on your desk do the wall posture exercises or bob has and i suspect everybody has a wall uh and most people have a chair too right so uh in a chair you can start off just by especially if you have a chair that hits you like a little bit below the shoulder blades you can just do what we call hallelujah stretches yep hallelujah you don't have to say that if you're in the office oh yeah if you want to pull uh maybe uh to gather a little less and uh approach what am i trying to say just trying to get attention i don't want attention to you go ahead and put your hands like this and go like this and you can do these standing you know you don't have to be in a chair but sure as long as you're thinking posture and it's just done on a daily basis becomes part of your life if you have a little ball a rubber ball this actually works even better because you could then then work different spots on the spine yeah and work your way up and down and you can stretch different parts of it really i we really love this one i mean and it doesn't cost much you just get a little rubber ball you can just take it from your grandkids or whatever you know yeah they'll love grandma and grandpa when you take them away yeah you got to replace it of course get them a different color all right and then the last thing is cardio getting your exercise getting your heart rate up and one thing they emphasize in this book which really surprised me was elevating your heart rate up to near maximum or eighty percent really which you're not going to do with the brisk walk now i'm going to tell you if a brisk walk is what you like that's going to happen that's enough that's enough if you do want to you know push yourself a little bit and do a hit exercise high intensity interval rating you have to go and run five miles you don't have to do that but these are nice exercises i'm going to show you nice beginner exercise uh we're gonna go how many they don't take very long no that's the idea you can do 30 seconds on 30 seconds off right so we'll we'll start out here all these exercises actually done on the floor um so you have to have a mat but you could have a hit exercise done just tell me when you want to go brad should we go 30 seconds you want to go 30 let's go 20 20. we're going to run we're going to bore them otherwise but 30 seconds is a good i'll do push-ups go ahead so you'll just start out you know push-ups you can go on your knees you can on your toes against the wall or you can do them against the countertop i mean it there's anything i got form bread you have five seconds left five three two one zip okay the idea of hit exercise is you do something that's strenuous my heart rate's up now i'm gonna rest and relax typically if you go 20 seconds on you'll probably go 20 seconds off if you wanna you can go longer yep i mean there's no you know guideline that says you have to do uh a a shorter rest or a longer rest right yep the next one is mountain climbers mountain climbing up so you can start out slow and try to keep fairly good posture with these yeah it's a little bit difficult sometimes but um yeah these are hard these these look at your heart rate up too and you know it all depends on your studies you can go really slow too if you bring it in that is 20 seconds to the side now if you're advanced and this is too easy well just raise it up to 30 seconds and only do a 15 second rest or go to a minute uh exercise in 30 seconds but whatever you do don't hit it too hard the first time yeah andy i mean the thing is again you could be done in five ten minutes and have a decent workout are you ready yep the next one this one's a corny looking one but it works the core and it's just a dead buck yeah dead bug dead bug i feel like a dead bug bob how do i look liz just look as silly as it feels but they're doing well it's definitely working my core i feel like i'm climbing up a mountain upside down three two one that's 20 seconds yeah all right right there this is kind of fun yeah oh bridging the dead bug is a good a good one for the core all right stay right here go ahead start any time you want brad up and down so we're gonna go up down now if you have cramps in your hamstrings bring your feet away from you and that'll help that out this is gonna help your glutes it's it's getting your back a little bit too it's helping your core yeah it's a good one to do you can go to single leg one leg it definitely makes a that's 20 seconds already brad 20. yeah oh bob i'm having so much fun yeah getting tired though we got to do the last one tighten the core up on this one right hand is going to go out left legs going to go back like this i'm going to start all right go ahead start it and do them slow and hold it with purpose as opposed to being sloppy really being meaningful on your movements with good control and breathe it's a lot easier to do these when you're not talking there you go you make a good fitness instructor brad all right and that is it they fired me yeah he says enough of that guy um that's good you can see i got my my heart rate up yep and it was a very short period of time right and and so you can be a lot more efficient sure and uh so again we want to take away your excuses for sure and one and two the balance routine the posture those can be done incorporated in your day right this last one you know you need you probably dedicated time and i would do that at least three days a week if not more depends on where you're starting where you're at but you saw with all those exercises you didn't need any equipment no i mean so yeah i mean you can actually uh do those um with all these except a ball maybe if you want to use a ball for doing that exactly i'll let you start that's not a big deal so all right remember brad i can fix just about anything except for a broken heart that's right we'll work on it though that's exactly right stay young stay on you