As children we have endless energy.  We are jumping, climbing, and crawling around day after day.  It is how we play, learn, and grow. As we get older and learn to sit through school and then work - we stop most of the jumping, climbing, etc at a detriment to our bodies.  

Our muscles forget how to do those things and soon it can hurt to raise your arm above your head or climb a flight of stairs.  Many find they start losing their balance more often also.  This process is called muscular atrophy.

So, how do you prevent your muscles from atrophying or forgetting?  You have to use them. 

And again, the things we did as kids are some of the best things to do.  Go ahead and chuckle while you do these - laughter is good for you too!

Even if you are working out, there is a chance you don’t use your full range of motion.  Make sure you add any that you are missing.

Disclaimer - If you are experiencing mobility or balance issues, let’s discuss this before you start. If you experience any pain, stop what you are doing.  If you need help finding ways to modify so you are not in pain, please ask.  

Here is the “Use It or Lose It” workout:

Jumping Jacks
This is a great combination move.  You are working your legs, arms, and core muscles.  The jumping also gives some impact to bones and joints.  This can help keep bone density up.  

Bonus: it requires coordination and thinking - so it exercises your brain too.  

Cross Crawl - also known as the sunbird pose (https://www.yogapedia.com/definition/10333/sunbird-pose) 

This is another great combination move.  It works your whole body from fingertip to toes.  It also requires you to get on the floor then once you’re finished - to get up off the floor.  Getting up from the floor gets increasingly harder as we age.

One of the greatest benefits from the cross crawl is balance.  Since you stretch one arm out and the opposite leg, you are using both sides of your brain at the same time.  This helps balance which can protect you from falling.

If you cannot get up and down from the floor, try starting this exercise on the bed or on the sofa, and with time, it can help you be able to get up from the floor.

Touch Your Toes and the Sky
You don’t have to touch toes per se, if you don’t have the flexibility.  Try bending forward to where you are able to, then with your core muscles engaged, gently come up and bring your hands over your head.

In yoga terms, this is a standing forward bend with an upward salute.
https://www.yogapedia.com/definition/5197/standing-forward-bend
https://www.yogapedia.com/definition/6925/upward-salute

The goal of this stretch is to work on a full range of motion, flexibility, and balance.

Side Stretch
As adults, much of what we do is right in front of us and moving forward.  It is important to stretch the side of the body and rib cage, which helps many of the muscles in the back and core as well as range of motion.

This can be done sitting or standing.

https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=4469

Take the Stairs
Your leg muscles’ ability to pull you up to the next step can be lost.  Unless you live in a house with stairs, it’s important to keep taking the stairs where you can find them.  This also helps keep your knees, hips, and leg muscles active.

These stretches should only take a couple minutes each day.  The overall goal is to keep your balance, range of motion, and mobility working well throughout your life.  You can lose these faster than you realize.

Again, you shouldn’t feel sharp pain.  However, you could experience some discomfort as your muscles need a little wake up.  Let us know if you have any questions.