Can exercise reduce the effects of aging? Five habits that help

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Go check it out. You'll love it. Now onto the podcast. You're listening to the Restoring Human Movement podcast, where movement experts discuss the latest evidence-based practices to help you and your clients move with mastery. And now, your host, Dr. Sebastian Gonzales. Hey guys, your host, Sebastian with the Restoring Human Movement podcast. Thanks for joining the Movement Movement. This is the first time on the show. Welcome. You've missed a lot of episodes, about 250 different ones, and we're releasing once every two weeks at this point in time. So make sure you subscribe. Don't smash the subscribe button. Just subscribe nicely and get every episode as it released. We have a lot of cool things coming out. Go back in the past of the archives. There are some really good information and useful tips for a lot of you to get a handle on what's going on with your life, what's going on with your body. And this podcast is specifically catered to musculoskeletal health, injuries or aches and pains and ways to resolve them. In the past, we did a lot more clinical, a lot more technical discussion, and we're going to keep it very basic but informative from here on out. For all the interns or sorry, clinicians and doctors and strength coaches and people who want a little bit more information and positive tests and all that fun stuff, we have a premium version. You can subscribe below. It's in there. Get it if you want. Anyways, we're going to cover today. The topic was, can exercise reduce the effects of aging? Interesting, right? Could it?

Are we going to go over the research today? Well, no, we're not going to go over the technical stuff today. But I think we can rewind this a little bit because I think the overall thought of what the effects of aging are, I think a lot of us and a lot of the people that I play recreational sports with, they say, ah, you know, I'm just old. What do you mean by that? Like, oh, my back hurts. My hip hurts. My groin hurts. My foot hurts. I just can't do that anymore. You know, I'm old. Yeah, you're old, dude. Like, yeah, cool. You're 40 just like me. You're pretty old. That sucks, you know? And, you know, I want to, I sympathize or empathize with them because I'm, you know, the same age. I'm trying to play recreational sports and it's, you know, you got to keep physically healthy and inactive and mentally healthy being out and, you know, being amongst the grass and so on and amongst other people. And, uh, sometimes the effects of aging or feeling old is what stops people from doing stuff. I don't know how many people I've met, um, over the years who want to play things like soccer and baseball. And, you know, I really want to pitch. And there was a guy the other day I'd spoken with. And I said, well, you hit really well. Why don't, why don't you just go down a league? Like, you know, he's, he's a little older, uh, he's over 50 and he's like, well, you know, I just can't like, uh, like the guys throw hard. I'm like, yeah, but you can hit them. He's like, ah, well, yeah, but it's the speed. It's the running. Like I can't do that anymore. I'm like, we don't, I don't think anyone expects that of you. You know, like if you can play second base, get on base, take some walks and throw accurately. I think that's all we're asking of you. We're not looking for you to steal bases and play outfield. So now that part might be a little bit more of a mental aspect of like, well, maybe I can't do it because I'm old, you know, physically old, the effects of physically being old, um, I don't think can be reversed. Uh, and there's things I think that can stall it. I think good physical mental health, uh, nutrition all can help very much.

So with making you feel younger, longer, but I think it really comes down to feel, um, when a lot of times when I speak with people about age, they think of physically deteriorating. Well, my hip is old. My knee is a bum knee. My back is a bad back. Oh, I'm forgetting my, I'm forgetting things. My memory's going, my eyes are going and so on. Like you think of the physical manifestations of things that can happen as we all age, but there's always the phenomenon where it's like, well, Joe over there is 40 years old. And then Sebastian is 40 years old. And so why do they have different, like, why can that guy still run? And this guy over here has like hamstring pain all the time or his back hurts all the time or he can't swing a bat because his shoulder hurts. Like, why is he having all these physical manifestations? Cause they're the same age, you know? Also we can kind of, uh, play devil's advocate with this a little bit too. Oh, well, you know, I'm old. Like, you know, I got my, my, my hip hurts. Well, what about your other hip? It's the same age. It should hurt too. You know, like I, I don't, I probably sound a little snotty when I'm saying this, but it's, it's a, it's something, it's a, it's a mental thing that people need to break out of a little bit. Obviously there are physical manifestations of aging, things like arthritic change, gray hair, you know, uh, eyes deteriorating. Although that for all I know, that could be something that can be, um, held off longer. You know, some people need reading glasses sooner than others. Um, anyways, I think physical activity can help with the effects of feeling old. I'm not going to say that can actually change your age. You can't reverse time there. Uh, Ponce de Leon's been looking for the, like the, um, fountain of youth for a lot of years and people have been infatuated with time machines. So it's not going to happen. Age is not going to change. And so the easiest thing to focus on rather than actually trying to change something you can't change is changing how you feel as you age. So I think we can all feel good again. I really do. Uh, and this is not just motivational speaking to you guys. Um, I've feel better now at 39 than I did at 35. Um, I felt probably better at 32 than I did at 28.

Um, because I had healthier habits. I'm, uh, at least I like to play recreational baseball on the weekends. I play on Sunday. Um, last year I got to play, um, on Fridays as well. Sometimes on Thursdays when I was playing two to three days a week, I actually felt physically good. Um, when I was only playing once a week on Mondays, since I do still sprint, I still do play outfield and I still, uh, try to still basis. Uh, my legs were tight and sore, like they actually hurt, you know, and it's kind of like having the thing where you like go to gym one day a week versus five days a week. You're more sore if you just go one day a week. And so this is like the danger of being the all out recreational athlete, the weekend warrior, if you will, is that there's not a lot of things that you're doing during the week physically and mentally to actually prepare yourself for battle basically. So I thought what I would cover today is maybe some five, like some tips, five tips of things that you can do to reverse the effects of, of feeling old, not aging. I'm not pretending to reduce age feeling old. Okay.

Whatever that means to you. Um, obviously everyone's in a different situation here and you should always be checked out by your doctor to be cleared for physical activity. Um, some people can have things like chest pain, heart conditions, and so on that they should definitely, they should be, uh, under the, under the management of a cardiologist, as well as probably going for, I've heard of people going through, um, uh, uh, having things like, um, I'm losing my, I'm losing my thought right now. They're, they're having heart. Let's just generalize the heart conditions. And they've been suggested go to cardiac rehab and they don't actually go to cardiac rehab, even though it's covered by their insurance policy. If you're in that boat and you know that you should have probably done something, consider taking a couple of steps back and use this as your motivational speaking today.

Okay. Um, but a lot of people, if you've been cleared for physical activity and you're generally okay, um, physical activity helps people in a lot of different ways. And I'm just going to focus on a few of them today. Uh, I have a cup of coffee with me and I didn't get a chance to take a sip yet since we've started this podcast eight minutes ago or so. I'm going to take a sip. Okay. Right on. It's good coffee. Uh, Ethiopian, not blend single origin. Okay. The first thing I think you can do is I think you can find an activity that you like or love that increases your heart rate. I bring, I bring up the idea of like and love with the activity, because if you don't like it or love it, you're not going to do it. And I feel the exact same way about this. Um, I know people who like running. We have clients come into our office, uh, quite often who are runners, um, uh, recreational runners, joggers, marathoners, triathletes, all different types of people, um, all different, um, uh, destinations of races and, and, uh, durations and distances. Um, I just flat out ask them, do you like running? I say, Oh, one, like some people say, I love running. I, I, I ran in college. I love how I feel. I just can't physically run because my hip hurts. Okay. So let's do, let's, we're going to get you back into running. Does that sound good? Is that what you want to do? Yeah. I want to get back into running. Other people such as myself, like we were just me and, uh, and a buddy were discussing this the other day, he stopped running because he had this ankle problem that kept coming back. And he did other things like weightlifting and obstacle course races and things like that. And he said, I really just like the feeling. I like the way him body feels and the mental clarity of actually going far distances.

And he's talking about, you know, five, six, seven longer miles. Like he doesn't like just spending a couple, uh, a couple miles. It's not what the feeling he's looking for. I said, really, you, you like that? And I'm like, I, I, I just thought you were doing it just for general health. Like just getting your heart rate up and cardiovascular fitness. Um, and he said, no, I really like it. I said, Oh, he's like, you want to run with me? I said, no, no, no, we can go to the beach and sprint. We can go to a park and do some sprints. That gets my heart right up. And I actually like it. Um, I don't, I don't want to go any further than like three miles or so I'll do a 5k. I actually like those. I like those five, the 5k off-road races. Um, but I don't like running. And if you were to try to tell me that I needed to do like distance running to help with my feeling of old age, like, Oh, you'll feel better. Your, your, um, blood sugar will get better. You'll have some mental clarity, like your knees will feel better. And I mean, you can throw all that at me, but at the same time, I don't like it. All right. And I think a lot of people are in that situation, not necessarily with running, but with a lot of things. Do you like hits training? Do you like CrossFit? Do you like running? Do you like, do you like anything that you're doing? Um, I love baseball. I absolutely love it. Um, we had a situation this last Sunday where, um, we usually played this one field and the field was being occupied. It was kind of taken over by a soccer team. And so there was, uh, nets out there in the middle of, of a right field. And so we opted to go somewhere else. And so, um, it's like this, this text chain going on. Someone's like, Oh, let's go to this park. And then someone shows up there early and they're like, Oh, there's a game there. And so somewhere else. And they said, Oh, there's a game there. And then somewhere else, there's a game there. We went through about four to five parks until we finally found one. So we delayed the starting to like, um, an hour and a half or so, because we're driving all over the place. It probably took the field that we ended up at was about 45 minutes away from my house.

And, um, you know, nine, 10 guys showed up and I was telling, you know, some of them that, that I was like, I was so on the fence, just going home. I sat in this parking lot by this, um, like by the freeway entrance, just waiting for the next text of where it was coming from, where we were going to go. And was it open? Cause I didn't want to keep driving around. And it was like, you know, 10 30 in the morning. And I was like, I'm just going to go home and work on the, work on the van. And I sat there and thought, I said, but I love this. You know, like I, like every week I look forward to this time where 10 guys or more, at least this is off season.

So we're just practicing. It's not an official game. Like these guys just show up and love baseball. They love playing, love the feeling of having the ball hit the bat, hit the ball and making a good throw and diving. And, you know, we love it. I love it. And so I'll do it. It increases my heart rate. It makes me feel good mentally because I'm talking to other people who are very positive. I'm out in the sun getting vitamin D. Uh, my legs get stretched out. Um, a lot of things work. And so that's a physical activity that I actually love that gets my heart rate up that I will continually do. And if I have days off of work and I can find like three, four guys to play and hit balls and throw, I will do it too. So it's a passion. It's more of a passion. So I encourage you guys to find something that is like that for you. Maybe think back into high school or college. Did you play a sport? Did you get burnt out on it? Do you still like it? Um, the challenging thing with team sports is finding other people who are actually, um, wanting to do it too, or at least at the same time. Uh, I know I'm, uh, off work on Fridays. And so not a lot of the other guys are offered Fridays, but some of them are, uh, they have jobs where they kind of make their own hours. And so we get together and there's four or five guys. We just hit some balls. So find some group of people. If you're doing a group sport, who is in the same timeframe. And that might take you actually reaching out and get out of your comfort zone and meeting new people and going to find a league somewhere. Um, I met these people through an official league and this is just an extension of time between our seasons. So, um, it's going to take finding some new friends sometimes if you want to find a sport that you actually love. If, um, it's one that's a group for other things out there are pickleball. I know something that's really big right now, a spike ball, um, running with your dog. I, you know, I don't say running with the dog, chasing the dog. Was it chasing the dog? Cause I don't really like running, running. I like sprinting personally. And I think everybody should be able to sprint at various ages, by the way. I know that's, there was a podcast out there that, um, I forget what the actual presenter's name was. He had a really good thing. He said that, um, look at any age, you should be able to sprint. People only lose it because they stop. They become sedentary. Like we're sedentary people. And he said, at any point in time, if you're crossing a street and a car is coming or you got to push someone out of the way, or like you got to sprint at least to some degree, not fall out, but you know, 60, 70% more than a, like a, more than a shuffle. And so I think everybody has that ability. They just have to get back to it or at least retain it.

Uh, let's go on the second one, which is, uh, once a week, I want you to find something challenging and, um, that's going to be mental or physical. And let's pause for that sip of coffee. Okay. So this one, this is a bare minimum once a week, minimum find something physically challenging to do or, and, and mentally challenging to do. They don't need to be the same thing. I bring this up because, um, the body is one unit. The body is one big unit. Uh, we can't really separate brain from body or brain from muscles and nervous system. They're kind of the same one, the same. It's a coordinated dance that they have. Like the nervous system tells the muscles what to do and the muscles express the movement. Basically, um, the surrounding, uh, things like temperature and slippery surface and, uh, how heavy a weight is and where the ball is going.

This is, uh, the input, the sensory system that helps kind of feed this whole thing that is a sport or physical activity. Um, I'm not one that likes to necessarily sit down and do things like Sudoku or crossword puzzles, um, or Scrabble. My grandmother was a really big fan of Scrabble and I could never do it because I can't think spell correct. I can't spell things correctly. At least the first go I need, um, I did get a, I did get a bad grade in high school and it was, um, English. So yeah, even my friends will tell me like, were you, are you, are you English second language? Cause all your texts don't make any sense. I'm like, I know, just, just call me like that or just feed through it. I don't really care. Um, but you get the gist of what I'm trying to say. Anyways, I think you should do things mentally and physically and physically challenge. If you, if you can blend them into one thing, even better. Um, if you had to separate them into parts, that's fine too. Things that are not mentally challenging are doing social media, watching TV. Um, I would say reading a book is probably mentally challenging in a way that it's hard to keep the attention span sometimes now. And I think it'd be really good for people probably of my age and younger under the age of 40 is, can you actually read three pages without actually thinking about other things you have to do or, um, putting things down and, or putting it down and looking at your phone? Uh, I think attention and focus is actually important, which is, I like, that's why I like things like hitting a baseball. It takes attention and focus. You can't be thinking about a bunch of other things. Once a week, if you can find something mentally challenging to do, that's cool. I'd like that. Um, before I get into physical, I should probably mentioned the reason why we're doing this challenging, uh, means really not easy for you. And you have to think a little bit about, or you have to put your body through a little bit of, I don't want to say discomfort. Um, let's just say a challenge, some effort to do.

Um, nowadays people don't necessarily exert themselves in a, in a way that promotes positive adaptation. The brain mentally will adapt if you challenge it. If you don't, it won't. Same thing with the body in the muscles and the joints and the bones and things like, um, osteoporosis or osteopenia, which is bone loss due to inactivity. They get this way because people normally are just not physically active. Walking is yes. Walking is a baseline thing, but it's not really not challenging. Uh, hiking or mountain climbing probably is doing a little bit of sprinting here and there probably is picking up some weights probably is as well. Now, maybe that's not mentally challenging, but it is physically challenging. Now, um, the way, the reason why we want to make sure to do this a minimum of once a week is because adaptation or improving your body over the course of time to make sure that you don't feel the effects of feeling old is that you, it's a long game. You have to physically get your body to adapt in the direction that you want it. Change does not happen overnight. A reduction of pain can happen overnight. Um, there are different things, but building strength, building endurance, building, uh, mental capacity, um, even things like schooling, learning, uh, going through a whole social studies class. It does not happen overnight. It's a accumulation of lots of hours spent, which is not easy. Um, I know a lot of people have said that if, if I were to have to go back to school at the age of 40, I wouldn't do it. Like just can't do it. Um, I would probably, I would want to agree with that. It's challenging to actually take the attention and time away and, and challenge yourself physically or as I mentally in this case, uh, I got a new dog going to dog class and applying the homework to the dog training is actually hard. Uh, and I know what's happening there is the trainer is training the human to train the dog. They can't do anything to train your dog. If you're not actually doing the work, um, it's mentally hard to do. And actually I feel mentally exhausted sometimes after the dog training classes, because we have to spend our attention and focus on the dog and what the dog's doing. But over the course of time, things tend to stick and the dog will adapt.

We will adapt as trainers as well. And that's the whole point. All right. If you want to feel good for a long period of time, you need to subject your body chronically to something that it will adapt to in a favorable way. Note that the body will can adapt the other way, which we see all the time, which is osteoporosis, which is, Oh, I feel weaker because I'm older or I'm losing it. Now I'm losing my memory. Uh, or, you know, I just can't do what I used to do because I feel old. Well, yeah, but you sit around all day, man. Like you have a job, which requires you to sit around for like 30, 40 hours a week. You go home, you make dinner and you got kids, you don't do anything physically active or anything physically demanding really at all. What do you expect? And so this is like a degrade. The body is not dumb. It starts to recycle things. If you're not using proteins to build a certain pathway, like hitting a baseball, like it starts to recycle those proteins, uh, and use it somewhere else, like learning how to type or mouse or whatever we do nowadays. Um, but either way, I think we can look at the body as a way as it's just trying to, it's just trying to adapt. You get to choose whether you want it to adapt favorably or negatively in regards to how you feel when you age, it's totally up to you. And then you need some accountability. Most people need a little accountability. I know we need this with a dog trainer because the two weeks that we had off from Halloween, uh, we didn't really do the homework that much, but we knew the classes come in the following week. So we made sure that we did it a bunch. So accountability really is important in this. And this is the value of having someone like a coach, like a trainer, like a chiropractor, a physical therapist, whoever is on your side and you, and you respect their opinion and you want to, I don't want to say disimpress them, but you feel accountable to them. Some people it's like, I don't really, it doesn't matter what they think. You need someone to be accountable to.

Let's get on to the third one, which is walking to the grocery store. And we're going to take a real quick sip of the coffee again. Now walking to the grocery store might seem like a really benign thing, but consider what happens when you go back to the house. Uh, obviously you might not want to choose a store, which is a mile away, but you know, maybe a 15 minute walk might not be a bad idea. Um, consider that you might think, well, I can't get as much stuff because if I buy it and walking back home, I can't care at all. Yes. You might have to walk back again and you might have to go to the store a couple of times a week, or you might have to bring a spouse or a kid or someone else to help you carry this stuff. That's okay. Whatever makes it happen. So walking to the grocery store can accomplish a few things. Number one, you get 15 minutes of, of 15, 20 minutes of walking in at least there. And then, and back to, uh, if you've been listening to the podcast for a while, you know, I'm a very big proponent of loaded carries, uh, from Dan Jones work. If you carry bags all the way back home, that's more physical activity than a lot of people have done, uh, in a very, usually in a very long time, 15 minutes of about, you know, 15 pound bags per hand, actually pretty good for a lot of people. Uh, this will help get your heart rate up a little bit. It won't be too much for most people. Cause you can always put the bag down and take a break. Uh, worst case, you just leave the watermelon off to the side and just don't take that one home. It probably didn't cost that much anyways. Um, walking to the store also, when you come back and you have stuff in your hands, you can't look at your cell phone anymore. Actually, I would suggest you actually leave your cell phone at home. Walking to the store without a cell phone is probably the most liberating thing that you'll ever do. Um, and if you guys haven't tried it yet is leave your cell phone at home or in the car when you go to the store, it's crazy how liberated you can actually feel. Okay. There's a very simple one, obviously, but I think you should walk to the grocery store. It's not anything that you'll necessarily love the first couple of times you do it, but actually after time you might actually love it. Okay. This will help build up some of what we call the frontal plane. Uh, the, uh, the, the part of the body, which helps out with walking, with hip health, with back health and just carrying nominal weights, like the bags of groceries over time will help out to build this frontal plane. Uh, this is actually a farmer's carriage is one of the things that we give introductory to a lot of people with lower back stiffness with hip impingement. Uh, even things like knee pain, like these can, things can really help out with, and usually we have to suggest they do it for, you know, 10 to 15 minutes at a time anyways. And so this kind of knocks all that out.

Anyways, it's one of the secret weapons to sports performance, as well as just general physical help, just carrying something. How heavy can this get? Well, if you get up to, you know, 20, 30 pounds a hand, that's okay. We do that around our office. There's about a 20 minute loop that we do. Uh, we switch off, but we take up to 45 pound weights. Actually, no, we've taken 62 pound weights and we trade off with it. We're not doing it the whole time, but each one of us will probably get about, you know, 80 to a hundred yards of carrying the heavy, heavy weights and we just trade off. And so it's amazing how you feel afterwards. Like we're talking about overall feeling like physically not old, like every single person that has gone to this carry circuit with us after we come back for the next hour, like, dude, don't you feel good? And we're like, yeah, we feel, I feel really good. And I've felt this before. I don't know if it's that runner's high or that carrier's high or whatever it is, but it feels so good. So doing something like farmer's carriers is so good.

So really consider doing that. The next one is removing social media. And this is something that can remove the feeling of feeling old, mainly because you won't be thinking about other people's crap. Um, put in simple terms. Um, we all know social media is, has negative effects. And I'm sure a lot of you watch probably Netflix original series about, um, social media and the way it was created and all that kind of stuff. I won't get into that stuff, but overall, I can tell you from personal experience, I deleted Instagram from my phone. There's no Facebook, my phone. It's so liberating. It's so liberating. Um, my girlfriend did the same thing. She deleted, um, any social media off her phone and she no longer looks at it before she goes to sleep at night. Uh, she feels, uh, mentally, she feels better because she's not thinking about what everyone else is doing. Uh, also too, from a physical aspect of it, like there's people who, you know, put up pictures that are quote unquote gym motivation. And it makes you feel like, okay, I'm not in the best health. Um, and it just makes you feel depressed and I, I got rid of it. I like it. I do still, I still do like YouTube. Uh, you'll probably all know that we do have a very big YouTube channel. Um, because it teaches me how to do stuff. I don't know how many things I've learned how to do on the, on the car with watching YouTube. Uh, and I've learned a lot clinically on YouTube as well. So I wouldn't necessarily remove YouTube. It's more of a how to versus just a look and digest type of thing. We all know that removing social media is going to decrease the amount of neck and shoulder pain we have. Uh, if you're a baseball player like me, your shoulder is probably going to feel so much better. Um, and even things like numbness in the hand, the elbow, um, tightness of the pecs, tightness of the upper traps. A lot of this will probably just decrease automatically. If you just stop looking at your phone so much, um, and just removing an hour of it or so at the very, at the, at the very least is not hard. It's not hard to do.

Just leave your phone in the car and stop looking at it. Um, don't bring it into work until lunchtime or something like that. And I know we all have this, like, you know, someone might call type of thing. And I feel, yeah, I have the same thing. I just put my phone on silent. I turn all notifications off for anything, any app that I have, and I delete all social media off my phone. Simple as that. Um, I really encourage you guys to do that because I, although I think that'll, that'll mentally, that'll physically help out with things of the upper extremity, like, uh, like I mentioned before, elbow pain, upper trap, uh, pec, neck pain, headaches, and so on. I think mentally you'll feel more clarity than you ever can remember. Um, and actually, if you guys haven't done it already too, you can look at your phone and see how much screen time you've had on each app. And I think it'll be a real wake up call for some of you. If you see that you actually have more than 20 minutes on any of these social media platforms, it should be a wake up call. That's 20 minutes of your life. You can't get back. Uh, and you could have done something more useful with that time to reduce the effects of aging or sorry, reduce the effects of feeling old. I'll say it the right way. The last thing I want to introduce is the idea of picking up a recreational sport, uh, or a reactional sport, rather a reactional sport. Um, a reactional sport is different than the first category that we mentioned. Something will increase your heart rate. For those of you who do like running out there and do like things like biking and swimming, and that's not really reactional. It's, it's a forward human locomotion. It's, it's you propelling yourself forward and there's nothing wrong with that. But also I think it lacks a certain aspect of, uh, I don't want to say just hand eye coordination, but reactional sports gets you to do movements that are not very robotic things like, um, like spike ball, pickleball, tennis, uh, baseball. Although we're talking, uh, you might think about swinging a batter or throwing a ball. Think about catching a ball, how the ball drags you in the, put into the position. You probably wouldn't do otherwise. Playing with a puppy is a perfect example of a reactional because they're, they're reacting to you and you're reacting to them. Uh, I remember this football drill that we had back in high school where we'd be on the, uh, on the goal line and someone would be trying to stop you from crossing the goal line between two cones. It's purely reactional.

We have no idea how this movement's going to go. We have no idea of the outcome, but it doesn't matter. A lot of times the movement in itself is medication. Uh, I considered the topic of this podcast calling it just move for medication, but I thought it wouldn't be as catchy as can exercise, reduce the effects of aging. Generally speaking, uh, rehabilitation and physical therapy, physiotherapy, a lot of it focuses on like the things that are, we call them movement intolerances. You can't bend forward at the moment because your back, uh, low back disc is sensitive or herniated or whatever. Um, we have a responsibility to reintroduce that movement at some point, but overall, what will help you after you actually make that area less sensitive?

It's just picking up sports again and movements that you haven't really done. Um, bending forward. If you have not been bending forward might come easier. If you're trying to pick up a baseball, pick a baseball at first base versus actually just rounding your back. Now you might do things like yoga, you might do Pilates and you can do all that. That's fine. But a reactional sport exposes you to so many different degrees of freedom of movement that you would not get otherwise. So consider a reactional sport really, um, one that you love and like though. This is a hard one because it's certain ages or some people don't even have something to fall back on. They'd never tried a reactional sport before in their life. And this might be a good time to maybe our dog trainer had a good saying. Um, she's actually a very good coach. I don't know if she knows how it applies over to humans, but, um, she commended all of the people in dog class, the adults that brought their dogs. She said, you stepped out of the norm and did what most adults won't do is try something. They're not good at. We're not good dog trainers. Um, you won't be good at pickleball. You won't be good at, at a baseball. You won't be good at any of that, but you'll get better. And some of that mental, mental and physical activity can really help you with the aches and pains that you currently have. Uh, obviously talk to, uh, the person who's helping you first to see what is a good introductory step into that. Maybe not taking a hundred hacks at the batting cage is a good start, but maybe throwing a ball might be a good start or underhanding or whatever have you. Um, I think we can all play sports and be pretty active throughout our entire lifetime. Um, I remember talking to an older gentleman. He was probably about 85 to 90 years old. He was spry physically there, mentally there. Uh, I said, what's your secret? And he said, I pick up the leaves. I said, how with like a rake? He said, one by one, he keeps his body moving.

All right. He keeps his body moving. I don't know how he mentally does it. Um, even having a challenging conversation with someone debating without getting upset about, you know, someone challenging and beliefs might be a good way to challenge your mental, um, mental aspect of things. And obviously my, I could see mine's going right now. Uh, but I think we all can do it. And if you guys want help with this, reach out to us. I'm Sebastian at performance place. We're in Costa Mesa, California, but we do offer virtual coaching. Uh, and we do have in-person services as well. Uh, Dawne Costantino is another, um, she's a chiropractor here as well. We focus on, we pride ourselves on getting people to do things on their own. Um, we think they can do them on their own. Sometimes you need a good coach, good programming, good direction, and just knowing that it's okay to do, knowing that it's okay to move is sometimes one of the best things you can possibly figure out about your body, like a clean bill of health. You're just not a spring chicken anymore, maybe. Um, so thanks for listening to the podcast guys. I don't think, uh, I think we're reaching around 30 minutes or so here today. I've been trying to keep them around 30 to 40 minutes or so. And the clinicians out there, I hope these tips are helpful to you for your clients. Uh, do subscribe to the pod, the premium podcast. Um, I think it's useful.

Uh, I think what's more useful though, is probably if you go into our website, p2sportscare.com and look at it in the clinical courses that we have. Um, my interns who have here, the, the current school, uh, which is close, the chiropractic school, I guess, I don't want to sound like toot my own horn, but, um, they, they really want to come in to do shadowing here and they want to learn how we do things in the way that we do them. Um, when I realized that it's challenging to continually train interns, I just decided to do a webinar series that helps me help them learn. So I don't have to do all the basic stuff again. And so there's about 15, 16 hours of workshops on there, um, for very affordable price that lays out a foundation of how we can help people and how to incorporate rehabilitation, how to do it quickly and so on. Um, anyway, subscribe to the podcast guys.

We'll see you next week.