Back to Basics

From the time we're born, we learn the basics—crawling, walking, and running. These natural movements are the building blocks of our physical abilities. But as we get older, we often focus on complicated workouts and forget about them.

What if returning to these basic movements could help you reach your full fitness potential? Let’s look at how crawling exercises and primal movements can boost your strength, coordination, and overall fitness. No matter your experience level, these exercises can help you build a stronger, more flexible body.

The Power of Crawling

Crawling is one of the most fundamental human movements. It's how we first learned to navigate the world as babies. But crawling isn't just for kids. It's a powerful exercise that can benefit adults too.

When you crawl, you use multiple muscle groups simultaneously. Your shoulders, arms, core, hips, and legs all work together to move you forward. This full-body exercise is an excellent way to build strength and endurance.

Imagine doing a bear crawl across the floor. You start on all fours, with your hands under your shoulders and your knees under your hips. Then, you lift your right hand and left foot off the ground and move them forward, followed by your left hand and right foot. This contralateral movement (where opposite limbs move together) is not only great for building strength but also for improving coordination.

Coordination and Balance

Coordination is about how well your body parts work together. When you crawl, you're constantly adjusting your balance and movement to stay stable. This helps improve your neuromuscular coordination, or the way your nerves and muscles communicate. Better coordination means you'll be more agile and less likely to trip or fall.

But crawling isn't just about moving forward, it also helps with balance. As you crawl, you're constantly shifting your weight and adjusting your position to stay stable. This balance is important for everyday activities, from walking on uneven surfaces to playing sports.

Core Strength and Stability

Your core is the central part of your body, including your abs and lower back muscles. Crawling is a great way to strengthen your core because it requires constant engagement of these muscles to maintain stability. Think of crawling as a moving plank. Instead of holding a static position, you're moving while keeping your core muscles active. This helps improve your posture and can even reduce back pain by strengthening the muscles that support your spine.

Mobility and Flexibility

Crawling also helps maintain or improve your mobility and flexibility. As you move your arms and legs, you're stretching and strengthening the muscles and joints involved. This is especially beneficial for your hips and shoulders, which often become stiff from sitting or repetitive movements.

Low-Impact Fitness

One of the best things about crawling is that it's low-impact. Unlike running or jumping, crawling doesn't put a lot of stress on your joints. This is perfect for people who are recovering from injuries or prefer gentler exercises. Plus, crawling can still get your heart rate up and gives you a good cardiovascular workout.

Primal Movement Patterns

Primal movements are simple actions that humans have used throughout history. They include crawling, climbing, squatting, lunging, pushing, pulling, twisting, and gait (walking or running). These movements are functional, which means they prepare your body for real-life activities.

Why Primal Movements Matter

Primal movements help build strength that you can use in daily life. For example, squatting makes it easier to lift heavy things or climb stairs. These exercises also improve strength, flexibility, and endurance all at once, without needing any equipment. They also help you develop reflexive strength, which is the ability to react quickly and stay balanced when facing physical challenges. This is important for both sports and everyday tasks.

Start Crawling

Here are a few exercises to get you started using crawling and primal movements:

• Bear Crawl

  

  Start on all fours and move your opposite limbs together (right hand and left foot, then left hand and right foot). Do this for 30 seconds to start.

• Crab Walk

  

  Sit on the floor with your hands behind you and your feet flat. Lift your hips off the ground and move sideways, keeping your body straight. Do this for 30 seconds.

• Primal Push-Ups

  

  Instead of a traditional push-up, try doing push-ups with your feet on a surface higher than your hands. This engages more muscles and mimics climbing.

• Goblet Squats with Pulses

  

  Hold a weight at your chest and squat down, then pulse up and down a few inches before standing up fully. Do 10 reps.

Going back to basics with crawling workouts and primal movement patterns can be a game-changer for your fitness journey. These exercises build strength, coordination, and mobility while being low-impact and accessible to everyone. Whether you're looking to improve your athletic performance or just want to feel more connected to your body, crawling and primal movements are worth exploring. So, get down on the floor and start crawling!

Dash On Over

Is there a simple way to improve your heart health, reduce blood pressure, and even help manage diabetes? Turns out there is. It’s called the DASH diet, which stands for Dietary Approaches to Stop Hypertension. Developed over 30 years ago by the National Heart, Lung, and Blood Institute (NHLBI), this plan has stood the test of time, with science showing consistently impressive results.

The DASH diet focuses on eating a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. The plan limits foods that are high in saturated fats, sugars, and salt. But it’s not about cutting out entire food groups completely. Instead, it helps you choose healthier options that are good for your overall health.

How Does the DASH Diet Work?

Studies have shown that the DASH diet can significantly reduce blood pressure. For example, the DASH-Sodium trial demonstrated that combining the DASH diet with lower sodium intake resulted in even greater blood pressure reductions—up to 11.5 mmHg in those with hypertension. This reduction in blood pressure can lead to a lower risk of heart disease and stroke.

Moreover, a review of 17 studies found that the DASH diet helps lower blood pressure by about 6.74 points (systolic) and 3.54 points (diastolic). It also improves heart health by reducing bad cholesterol (LDL) and triglycerides, which can lead to heart disease.

Keys to the DASH Diet

Try to have 4-5 servings of fruits and vegetables every day. These are full of potassium, magnesium, and fiber that help lower blood pressure and keep your heart healthy. Add 6-8 servings of whole grains daily for fiber and important nutrients that help manage cholesterol levels. Enjoy 2-3 servings of low-fat dairy like milk, yogurt, or cheese to get the calcium and protein you need. Choose lean proteins such as chicken, fish, beans, nuts, and seeds to provide essential protein and healthy fats. And for cooking, use heart-friendly oils like olive oil.

Adding a Mediterranean Twist

The Mediterranean diet is a heart-healthy way of eating inspired by the foods of countries like Greece and Italy. It focuses on fresh fruits, vegetables, whole grains, lean proteins (especially fish and beans), and healthy fats like extra virgin olive oil.

When you mix the Mediterranean diet with DASH, you get an awesome combo that makes eating even more enjoyable. By using olive oil instead of butter, eating fish a couple of times a week instead of red meat, and flavoring your meals with herbs and citrus instead of salt, you’ll create a delicious, sustainable eating plan. This blend not only keeps your heart happy but also makes every meal feel like a treat.

Start the DASH Diet

Adding the DASH diet to your day is easier than you might think. Start by adding one extra serving of fruits or vegetables to your meals, and add more as you get used to it. Instead of using salt, try herbs, spices, garlic, or a squeeze of lemon to give your food flavor. When you choose snacks, go for unsalted nuts, roasted chickpeas, or carrots with hummus. You can also switch to low-fat milk, yogurt, or cheese to lower the fat you eat. And try to include more fish, beans, or tofu instead of foods high in fat.

Here are easy Mediterranean meal ideas using the DASH diet:

• Breakfast: Greek yogurt with honey, walnuts, and fresh berries.

• Lunch: Grilled salmon with quinoa, spinach, and olive oil vinaigrette.

• Dinner: Mediterranean chickpea stew with tomatoes, garlic, and herbs.

• Snack: Hummus with cucumbers and whole-grain pita.

• Bonus: A handful of olives and almonds for a heart-healthy boost.

Lifestyle Changes

While diet is crucial, combining it with regular physical activity can enhance the benefits. Aim for at least 30 minutes of moderate exercise most days of the week. This can be as simple as brisk walking, cycling, or swimming.

Conclusion

The DASH diet is not just a diet. It's a sustainable lifestyle change that can improve your overall health. Focus on whole foods, reduce sodium intake, and incorporate physical activity, and you can lower your blood pressure, reduce your risk of heart disease, and feel better overall. Start with small steps today, and you'll dash on over to a healthier tomorrow. See what I did there…

Top 5 of the Week

Top 5 Benefits of a Plant-Based Diet 

1. Improved Heart Health - Plant-based diets are rich in fiber, healthy fats, and antioxidants, which help lower cholesterol and blood pressure.

   • Pro tip: Focus on whole foods like leafy greens, nuts, and legumes to keep your heart strong.

2. Lower Risk of Chronic Diseases - Eating more plants has been linked to a reduced risk of type 2 diabetes, certain cancers, and obesity.

   • Pro tip: Swap processed foods for whole, plant-based options to maximize health benefits.

3. Better Digestion - High-fiber foods like fruits, vegetables, and whole grains promote gut health and regular digestion.

   • Pro tip: Drink plenty of water and include fermented foods like kimchi or sauerkraut for added gut support.

4. Environmental Sustainability - Plant-based diets require fewer resources like water and land compared to meat production, reducing your carbon footprint.

   • Pro tip: Start small by incorporating a few meatless meals per week. Every bit helps!

5. More Nutrient-Dense Meals - A well-planned plant-based diet is packed with vitamins, minerals, and antioxidants that support overall health.

   • Pro tip: Eat a variety of colorful plants to ensure you get a full spectrum of nutrients

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Quote of the Week

"The only thing we have to fear is fear itself." - Franklin D. Roosevelt 

Answer to Last Week’s Trivia

Which country originated the sport of curling? Scotland

If you thought it was Canada, you’re wrong. Curling originated in Scotland in the early 16th century. The sport was played on frozen ponds and lochs using stones, with historical records dating back to 1541.

Trivia Time

Who is often credited with creating the world's first car?

Stay tuned next week for the Answer.

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