- [Singer] Bob and Brad
the two most famous
physical therapists
on the internet.
- Hi folks.
I'm Bob Schrupp physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob,
- We proclaim.
So today we're gonna talk about staying younger after 50.
Both of us are over 50. - Mmm Hmm.
- Well over 50, I am.
Ah, three must do fitness routines
for long-term success.
- Right, Bob.
And this is something you are passionate
about because
of our situations. - I am, 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 our heroes?
Our heroes are these 70 year olds
and 80 year olds that are still working out.
- Exactly right Bob.
- By the way,
if you're new to our channel - Yeah.
- 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 bobandbrad.com.
We're always giving something away.
We're just on a one day break.
It'll start again tomorrow.
Right. - Right.
- We'll be giving away some of our bands.
- Oh yes.
- Bob and Brad exercise bands.
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at the top of the page tomorrow,
the contest. - Yes.
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you'll find the sixty 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 a book, - Go ahead.
- but the book definitely influenced how to come
up with this and gave me motivation.
And I think you too.
- I think it, yeah, 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.
- What
- [Bob] I don't know if they raise it, read it or not.
- (unintelligible) They put it on their bookshelf.
It's Younger Next Year.
It's by Chris Crawley and Dr. Henry Lodge.
And they talk about the benefits of exercise and diet.
As you get past 50 years old
and 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. (laughing)
Awesome things go to hell
and then you die. - Right.
- There ya go.
It's like Grumpy Old Men,
"That lucky bastard died in his sleep."
- Yup, yup, yup.
- Anyways, - This is a family show.
- I know, I'm sorry, but I saw it was a movie of a quote.
So here we go.
There's three things just as a
as a title.
- You must address these three areas.
Yup, we've got to 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 this, it's a fact that as when you get
past 50 - Yeah.
- Your balance starts to be challenged, especially
in your sixties and seventies.
And you need to work that.
And the last one is posture.
Boy posture, you know, when you get
this head forward. - Yeah.
- And the point is when you get to the point,
as you get older
things start to lock up and you cannot correct it.
- Yeah, you can't correct it.
- If you go too long.
So we're going to work all three of these, the
first thing we want to work on
is in 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 it,
what we have developed Bob and I
- Yeah.
- We like call em 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 just like to, you know, neither a Brad or
I go down very far, - Yeah.
- because we don't have the motion anymore.
- Go. As far as you feel comfortable.
- I like doing these are a lot more difficult.
You can start out here.
If you, if you have trouble - Right.
- You can even start here
- Yeah. - 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 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 your worried
that you could have
a chair behind you - Yup.
- and even push off the chair.
- You may even start on the chair
and work it from here - Yeah.
- and do that.
Now, you know, if your 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 gonna do 10 of these, by the way.
You can go up to 15.
But the idea is to have a 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 them with your feet closer together.
If it's easy, then that works your balance
even more. - Oh, yeah.
And then you can also do heel raises and toe raises.
- Right.
- So you can go ahead and hold on to something
the first time you do these
to make sure that you're not gonna fall over.
- Yeah.
- You can do a counter top.
Or your getting
- Yeah.
So the the hard part is up
on your toes and you're not gonna rock them fast.
You're gonna go up on your toes,
hold, down and back this way.
Now back this way is where the caution is.
- Yeah.
- You could lose your balance going back that way so.
- That's why we want to train you
on the controlled circumstances here so that
if it does happen to you in life, you haven't got a chance,
a fighting chance (laughing) of keeping your balance.
- Cause often times, 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 heel toes,
10 to 15 of those.
Do those daily.
- Yup.
- They can easily fit them into your daily routine.
Now posture we've already addressed it.
We crossed it up with the squats.
- Sure.
Now we're gonna go one step further.
Really it's 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, if you want to show you this part,
I'll show in 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 gonna 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 tucks
and you can actually apply over pressure.
- Not too hard.
You know. - Yeah.
You don't want to hit it all,
get it all in one day, you'll get sore.
And then I'm gonna do like snow angels on the ground.
We're gonna do the same thing on the wall.
You probably won't have wall anchors in our exercises here
but you're gonna try and keep your arms up like this.
And that really works those postural muscles,
- Yeah, your - between the shoulder blades.
- [Bob] Trying to push that elbows and arms
against the wall.
You're trying to squeeze those shoulder blades together.
- Yup.
And do five to ten of those.
And at least three times a day,
it only takes about you know a minute
or less. - Yeah, 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 another option.
- And I suspect everybody has a wall.
And most people have a chair too.
- Right.
- So yeah, in the chair you can start off
just by especially, if you have a chair that hits you
like a little bit below the shoulder blades.
- Mmm Hmm.
You can just do what we call hallelujah stretches.
- Yup.
- Hallelujah.
- You don't have to say that
- No you don't - especially if your
- have to say that - in the office.
- Down. Yeah. If you want to pull,
maybe gather a little lesson approach.
What am I trying to say?
- Ah, just skip that Bob.
- Just trying to get attention.
- What the hell? - I don't want
attention to you.
Go ahead and put your hands - Yeah, yeah.
- like this and go like this
- And you can do these standing you know?
You don't have to be in a chair.
- Sure.
- But as long as you're thinking posture
and it's 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 - Aah.
- You can then work different spots
on the spine. - Yup.
- You can work your way up
and down and you can stretch different parts of it.
Really I, we really love this one.
- Yeah. - I mean.
And it doesn't cost much.
You just get a little rubber ball.
- Well, you can just take it from your grandkids
or whatever. (laughing)
You know, it's...
- Yeah, they'll love grandma and grandpa, when you take them
- Now you gotta 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 80%.
- Really?
- Which you're not gonna do with a brisk walk.
Now I'm gonna tell you
if a brisk walk is what you like,
that's gonna do it. - 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 don't have to go out and run five miles.
You don't have to do that.
- Yeah.
But these are nice exercises.
I'm gonna show you a nice beginner exercise.
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 Brad.
- Right, so. - So.
- We'll, we'll start out here.
All these exercise is actually done on the floor.
So you have to have a mat
but you could have a hit exercise done standing.
- Just tell me when you want to go Brad. I'll
- Should we go 30 seconds?
- You want to go 30?
- Let's go 20.
- 20, okay.
- We're gonna - Yeah.
- Bore em otherwise. - Yeah.
- 30 seconds is a good.
I'll do pushups.
- Go ahead.
- So you'll just start out,
you know pushups you can go on your knees.
- You can even do them
against a wall. - On your toes. Yup.
- Or you can do them against a countertop.
I mean it there's.
You got good form Brad.
- You have five seconds left Brad.
- Five.
- Three. Two. One. Zip.
Okay.
- The idea of hit exercise is
you do something that's strenuous, my heart rates
up and I'm going to rest and relax.
Typically, if you go 20 seconds on,
you'll probably go 20 seconds off. You could.
- If you wanna, you could go longer.
- Yup.
- I mean there's no guideline that says
you have to do a shorter rest.
- Yup. - Or a longer rest.
- Ready? - All right, yup.
- The next one is
- Mountain climbers.
- Mountain climbers. Yup.
So you'll kind of start out slow.
- And try to keep fairly good posture with these.
- Yup.
- It's a little bit difficult sometimes, but yeah,
these are hard.
These, these, these will get your heart rate up too.
And you know it all depends
on your speed. - And like you said,
you can go really slow too.
- If you bring your knees - And that's 20 seconds, Brad.
- off to the side.
Now, if you're advanced and this is too easy, well
raise it up to 30 seconds
and only do a 15 second rest
or go to a minute exercise and 30 seconds.
But whatever you do, don't hit it too hard the first time.
- Yeah, and I mean, the thing is, again, you could be done
in five, 10 minutes - Yeah
- and have a decent workout. - Yeah.
Are you ready?
- Yup.
- The next one, this one's a little corny looking one
but it works the core and its just a dead bug.
- Yup, dead bug. - Dead bug.
- Dead bug
I feel like a dead bug, Bob.
How do I look?
This just look as silly as it feels? But it is.
- Yeah, doing well.
- It's definitely working my core.
I feel like I'm climbing up a mountain
upside down. - Four, three, two, one.
That's 20 seconds.
- Yeah.
- All right.
- Right there.
This is kind of fun.
- Yeah.
- Ah, bridging.
- The dead bugs a good one for the core. All right.
- I'm gonna stay right here.
- Go ahead and start anytime 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.
- You can do it one legged.
It definitely makes a big difference
- 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.
- The old pointer dog.
- Tighten the core up on this one.
Right hand is gonna go out.
Left leg is gonna go back like this and I'm gonna start.
- All right, go ahead and 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.
(breathing hard)
- There ya go.
You'd make a good fitness instructor Brad.
All right. And that was it.
- They fired me.
(laughing)
I always had enough of that guy.
(mumbling)
You can see, I got my, my heart rate up.
- Yup, yup.
And it was a very short period of time.
- Right.
And, and so you could be a lot more efficient.
- Sure.
And so again, we want to take away your excuses
- Well. - Want to make sure.
- And one and two the balanced routine, the posture
those can be done incorporated in your day.
- Right.
- This last one, you know, you need to take time out
- Probably a dedicated time. - For that one.
And I would do that at least three days a week.
If not more, it depends on where you're starting
where you're at.
- But you saw was all those exercises,
you didn't need any equipment.
- No.
- I mean, so I mean, - Yeah.
- you can actually do those with all these
except a ball, maybe.
If you want to use a ball for
- Well. - doing that.
- Exactly.
- Hallelujah stretch.
- That's not a big deal, so...
- Remember Brad and I can fix about anything
- except for
- a broken heart.
- That's right.
- We'll work on it though.
- That's exactly right.
Stay young.
- Stay young.