by Dana Cavalea November 19, 2017


When you think of working out.. what do you think of?

Just strength training? Maybe some cardio as well? Aerobics? Stretching every once in a while?

If you do think this way.. you are not alone.

Most people see working out and exercise in small compartments and blockswhich they define for themselves based on their personal experiences, conversations with those who are in "great shape" and what they see on TV..

Makes sense.. but what if I told you this:

The guy or gal at the gym who looks like they are in the BEST SHAPE just may not be!

For years, many considered Bodybuilders to be the "ideal" as it relates to health.. but the reality is, the only think that is "ideal" about a Bodybuilder is their physique. 

As for overall health.. they are typically not in the best of shape when it relates to cardiovascular health, joint/tendon health, and overall "health" as it relates to disease free life span..(not all...)

Now today's blog is not about bodybuilding.. but rather about TOTAL BODY HEALTH so you can age well!

I have spent the past several months working to launch a specialized training facility within a Senior Living Facility.. 

What I thought would be a straight forward project has definitely had some ups and downs..  mainly because of how I originally viewed the aging process..

I had initially thought.. even when you get older, you still have function, you just lose some range of motion, strength, and endurance.. 

But what I have come to learn has been really eye opening..

When you lose your range of motion, strength, and endurance.. you are actually losing your health.

A little bit here, a little bit there.. but over the course of 5-10 years of decline.. you are left with an individual who's muscular system virtually SHUTS DOWN.

Cognitive function becomes compromised. Control of your continence becomes compromised due to less muscular control and function..

So as you get a day older today.. you must stay ahead of the curve.. 

And just because you are 25 or 35 doesn't mean you should not be "practicing" for aging today.. 

So what should we focus on... 

The Key Elements to staying out of the Aging Tornado!




Strength. --> Integration.

Now contrary to what you many may think.. you can avoid many of the hardships that develop from the plague of aging with daily activities and training the focus on the above..

Example.. we all WALK every day.. but are you focused on making sure your STRIDE is elongated, balanced, and equal?

We all SIT every day..  are you sitting upright by engaging your core musculature?

We all have to GET UP from the SITTING position.. are you ROCKING to get up from the chair or couch.. or are you PUSHING YOUR HEELS through the floor to engage your lower body and glutes so you can get up?

Simple and boring YES.. but if you can not stay focused on these simple realities.. then Running will injure you... Weight Training will strengthen the wrong muscles groups and strengthen your movement patterns out of sequence.. 

So are you really helping yourself?

Get your bodies foundation HEALTHY and you will bring greater overall health to your body..

For example..So many of my clients have FOOT issues.. this leads to gait issues, knee issues, hip issues, and then back and neck issues... 

All they needed to do was take care of their feet.. by keeping the musculature of the feet healthy.. and by visiting their Podiatrist (who have some great tools now to see how you are pushing off the ground, and if you are balanced in doing so)..

As there are some conditions that require corrective orthotic devices (even for the short term) to correct a lack of balance, poor foot strike, or an alignment/ leg length issue...

Health can be achieved every day.. 

Since most people do not train that HARD every day.. I suggest one thing:


I believe you should be active for at least 60 minutes per day.. and in between.. you should walk and move as much as possible.. 

Remember..60 MINUTES IS THE MINIMUM.. I find it pathetic that as a country we recommend only 20 minutes.. that is the problem not the solution..

Activity leads to health.. greater blood flow, circulation, less pain, and greater morale!

So.. get moving!

Have a great start to the week!!



Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

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