Latest news with #KneesOverToesGuy
Yahoo
26-07-2025
- Health
- Yahoo
'I've been training my mom for 6+ years, she's 70, but has the mobility of a much younger person' — expert coach shares why
When you buy through links on our articles, Future and its syndication partners may earn a commission. I train my dad, who is in his 70s; we do two one-hour sessions per week, starting with mobility exercises and then moving into weightlifting. So, when I hear about other coaches training their parents, it piques my interest and makes me happy. Although sarcopenia — the loss of muscle mass — accelerates after 50, it doesn't spell the end for your body. You can boost longevity and increase and maintain lean muscle mass and bone density through a consistent exercise program — you just need to know what to do and what works for your body. I'm obsessed with The Knees Over Toes Guy, who specializes in reducing knee pain through exercise and runs an online coaching program called ATG. He shares four exercise methods he uses with his mom to increase longevity and help anyone live better (and younger). What's the secret to longevity? My dad's exercise program includes weightlifting, compound exercises and mobility work, and I'm not surprised to see a similar approach here. Maintaining mobility and as much range of motion as possible in the joints is crucial as you age, as is resistance training to maintain muscle mass and prevent atrophy. Here are the methods discussed in the video. 1. Resist from the ground Don't worry, you don't have to push or pull very heavy weights to benefit from this one. It should be used as a foundation and can include sled or resisted treadmill training. Simply, it means powering up the legs and working the hips, core, glutes, quads, hamstrings, and calves. This is great for increasing your heart rate and also boosting circulation as you work your legs through resistance. I recommend watching the video from start to finish to understand what this means for you. 2. Stretch-strength This is my bread and butter, and I rate it as one of the best ways to bulletproof the body against injury. You can build all the strength in the world, but if your joints are immobile and muscles are tight, you'll struggle to move properly. As pointed out during the video, stretch-strength is described as 'yoga and lifting combined.' I don't expect this to mean adding dumbbells to your downward dog. I recommend practicing yoga, Pilates, or a gentle stretching and mobility routine several times a week alongside lifting weights a couple of times per week, even once if you don't have more time. As said in the video: 'Youth equals flexibility, adulthood equals strength.' Finding the time to lift weights or build out a well-rounded strength program might seem like hard work, so keep it simple and focus on two full-body resistance sessions per week or between one and three sessions split by upper-body workouts and lower-body strength. If you're short on time, add mobility exercises relevant to the muscle groups you're training before you start exercising, then focus on some light stretching of the same muscle groups afterward. I like to include a yoga or Pilates session once per week to support my weightlifting efforts. 3. Explore An exercise or workout might seem intimidating, but we're all capable of trying out the same exercises and seeing what works for our bodies. Besides, learning new skills keeps us mentally sharp and engaged. For example, a few years back, my dad and I set the target for him to barbell deadlift 100kg by the end of the year — we smashed that target, and he found a new one-rep max in an exercise he didn't know existed until earlier that same year. It's never too late to learn something new, and I truly believe there's something for everyone. If you have an injury, health condition, or are pre- or post-natal, I recommend speaking with a qualified medical professional if you're unsure. 4. Equipment or no equipment You don't need a home gym or even a public gym to exercise, but it is a common barrier for people. Instead, think outside the box by using anything you can find outdoors or at home to exercise with. Sofas, park benches, chairs, monkey bars, or even stairwells work. I've been known to program a few staircase workouts — it's incredible how effective the stairs can be for lunges, squats, push-ups, and even cardio. Remember, a lot of effective mobility exercises can be done on an exercise mat using your bodyweight or even a resistance band or yoga block, so don't be overwhelmed by the options. And the same can be said for bodyweight workouts, too. I've included a short mobility routine you can follow below to help you get started. More from Tom's Guide Forget running and swimming — study finds this sport adds 10 years to your life Forget sciatica, this 2:1:2 method can relieve back pain in just 10 minutes, according to a physiotherapist New study shows you can exercise less and see better results — here's exactly how
Yahoo
30-04-2025
- Health
- Yahoo
Shocking study reveals 8 in 10 Brits have experienced chronic aches and pains
Eight in 10 Brits have experienced chronic aches and pains, with a third admitting their lives are currently 'on hold' as a result. A poll of 2,000 adults revealed over half (53 per cent) have suffered discomfort for more than a year, with 24 per cent claiming aches and pains had stopped them from doing what they enjoy in life and a quarter saying they have had to stop working. This rises to 42 per cent of 55 to 64-year-olds, while 38 per cent of 35 to 44-year-olds have had to reduce their hours or change roles as a result of poor health. Of those affected, a quarter (26 per cent) have arthritis, of which 43 per cent admitted it impacted their ability to work as they normally would. A quarter of people suffering from aches and pains have experienced financial stress as a result. The Seated Deadlift is the most underrated long-term lower back exercise in my opinion, and in this thread I'll explain my main theory on the lower back pain epidemic, concluded from 15 years of observation as a coach, and helping people to hundreds of low back success stories… — KneesOverToesGuy (@kneesovertoesg) April 23, 2025 Yet, 71 per cent of people whose work lives have been affected by aches and pains believe they would return to normal work once they get access to the treatment and care they need, such as hip and knee replacements for arthritis. Jim Easton, chief executive of Practice Plus Group hospitals, which commissioned the research, said: 'We often downplay 'aches and pains' but they amount to a significant impact on people's quality of life. 'This research has revealed huge numbers of people living with chronic aches and pains affecting every area of their personal and working lives. "This is why it's so important we help people access the treatment and care they need whether that's NHS and reducing waiting lists, or making private healthcare more affordable - because people's lives are on hold.' When it came to personal lives, almost half (46 per cent) of those with health issues have difficulties with everyday tasks such as shopping or housework, and 42 per cent lean on others for support more than they'd like. More broadly, of all respondents to experience a health issue that's impacted everyday life – sleeping comfortably, walking long distances, or even sitting or standing for prolonged periods was difficult, according to the data. While the parents and grandparents polled struggled to physically keep up with their kids and grandkids respectively, with a fifth feeling guilty for not being as involved as they'd like. An example of such a negative impact such ailments can have on everyday life is that of Linda Hand, 58, from Stamford, Lincolnshire. A self-employed property surveyor, her work is physically demanding, needing to keep fit and agile to climb ladders and crawl through loft spaces. However, crippling joint pain in her hips and knees stopped her in her tracks, resulting in lost earnings and financial stress. Her GP advised that the prospect of surgery at her local NHS hospital could be up to a four-year wait due to her relatively young age. Linda said: 'I was very depressed. By this point, I couldn't work, drive, or walk due to excruciating hip pain. 'Seeing how broken the NHS is and how long I would have to wait for a hip replacement, I felt hopeless. 'At 58, I was starting to think of myself as just getting old and resigning myself to a life of pain while waiting for surgery.' Linda looked into a local private hospital but couldn't afford it. She then found Wellsoon from Practice Plus Group, which has a hospital in Barlborough, Derbyshire, a two-hour drive away, and could afford her total hip replacement. She said: 'We are by no means rich and paying for surgery was a big consideration, but I am so glad I went for it. I'm now recovering well and have felt like myself again for the first time in ages. Recommended reading: Can my neighbour remove our boundary hedge without my permission? DVSA reveal the top 10 most common driving test mistakes 6.3 million homes and properties in UK currently 'at serious risk' of flooding 'I'm able to earn again, which I wouldn't have been had I not paid to have surgery sooner. 'I'm enjoying playing Padel, doing Pilates, walking and swimming. I feel my new hip has given me my life back.' Jim Easton, from Practice Plus Group hospitals, added: 'We see a lot of self-employed people like Linda choosing our Wellsoon private surgery as it's very easy to compare the cost of the operation with a loss of earnings over time. 'Following the recent budget, I expect we'll see more people take action to get their lives back on track as they're trapped between not reaching their earning potential, and waiting for the NHS lists to come down. 'I would urge people to ask their GP to compare waiting times at different hospitals under the 'patient choice' initiative to get seen as soon as possible- and if considering going private, compare prices within an hour or two of where you live and look for price certainty in what you'll pay.'
