#7 Minimize Force and Delegate High Risk Tasks (7 of 12 steps for health)
February 24, 2023
Clients sometimes come in with pain in knees and/or joints and/or shoulders and question whether intensely strength training might not be good that day, however they then go out and walk, snowshoe, hike, cross country ski or play various sports. My opinion is that they are confusing activities that are not intense on muscles but high force on joints, with an activity that is intense for muscles but relatively very kind to their joints. Strength training will not replace lost cartilage to a joint but keeping the joint's surrounding musculature as strong as possible will help to keep it functional.
- Strength train safely, briefly, intensely, 1-3x weekly. ( see #7)
- Move often at leisurely pace. More often, not more overall is better. Outside when convenient.
- Eliminate seed oils.
- Emphasize protein.
- Avoid or minimize foods that contain both fat and carbs in the absence of protein.
- Minimize force. Delegate high risk tasks.
- Minimize or eliminate alcohol, drugs.
- If not at ideal body composition, form habit of slight caloric deficit.
- Create. (Art, crafts, writing, music, hobbies.)
- Cultivate meaningful social relationships. Be loyal to the absent.
- Practice serenity prayer. Apply to minimize unnecessary stress.