{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Under Load","title":"Mobility after 40: Stretching, strength and everyday movement","html":"","width":"100%","height":180,"duration":755,"description":"In a dusty square in Kathmandu, men waited for minibuses in a deep squat. I took those minibuses to the hospital, where I worked in traumatology, and began wondering why I rarely used that position myself.\nYears later, during an hour's wait outside an embassy with my family, I was the only person in the queue squatting.\nThis episode of Under Load looks at mobility as we age, with a practical question for anyone whose working week involves a lot of sitting: which everyday movement do you want to keep being able to do?\nI discuss how flexibility, strength and balance contribute to getting into and out of a position. The LIFE trial gives us evidence about preserving walking ability in older adults with physical limitations. Stretching studies help estimate how much practice may be useful, although much of that evidence comes from younger adults.\nThe episode covers the estimated ten minutes of stretching per muscle group each week, why that estimate needs care, and what researchers mean by tissue stiffness and stretch tolerance. I also look at resistance training's effects on flexibility and the limits of the comparisons between different training intensities.\nThe practical section contains a supported squat, a hip-flexor stretch, a calf stretch and a supported one-leg stand. The sequence and starting amounts are my recommendation; the exact routine hasn't been tested as a package. I explain how to begin with support and observe progress without making every session harder.\nThe closing question is about the movement you've started avoiding. That gives the practice a purpose you can recognize outside an exercise session.\n[Visit The Upward ARC and subscribe](https://www.andreheeg.com).\nUnder Load is the Sunday edition of The Upward ARC, by Andre Heeg, MD, DDS, physician and reconstructive facial surgeon. This edition sits within Activate, with Capacity as the reason to continue.\nKey sources:\n- [Pahor et al., 2014, JAMA](https://doi.org/10.1001/jama.2014.5616): the LIFE...","thumbnail_url":"https://img.transistorcdn.com/D6GUGKGhv_DEKkMXOUaw9zVKHR_WqCVlo9ECODchftY/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wODc1/MzQxYzZmMTk4MDBl/ODhhM2E4NWIwYTFj/OWExOC5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}