The mobility algorithm

I don’t know about your social media feed, but mine has solidified into a stream of baby animal videos, anti-authoritarian screeds, and relentless mobility fitness programs featuring edgy, hyper-fit wellness influencers spider-crawling across the ground or hanging, one-armed, upside down from monkey bars.

Mobility is the new skinny—or so it seems from my corner of the algorithm. Though clicking on these apps leads to a firehose of fear-based sales tactics, urging users to download their programs (for limited-time-only!) discount 🙄, the approach to overall wellness isn’t wrong.

Movement breeds agility—while inactivity eventually devolves into stiffness and pain.

Long time readers will remember that I have a nightly ritual of doing a single backbend before bed. It keeps my back and shoulders flexible and strong and stretches out my hip flexors, which inevitably tighten after a day of writing and coaching. This habit developed as part of my physical therapy after a two-year battle with frozen shoulder, and it has become an anchor for my physical and mental well-being. It gives me confidence, too, that my body can remain pliable and strong as I age.

👉 Two of my clients are currently working on developing full-range squats, moving from standing to fully-squatted (is that a word?)—with hips all the way down, pointing toward the floor—keeping their heels firmly planted on the ground. They require support in the beginning, holding on to the arm of a couch (for example), and inch their way a little lower each day until they can get down and back up, unassisted.

👉 A few years ago, a friend decided to do a daily handstand and, with the help of a yoga instructor, is now holding split-leg handstands for more than a minute without the support of any walls. She is 50!

These rituals grow until they become easy—and once easy, they generally remain that way, if you ritualize and repeat them. They become, if you will, a self-perpetuating algorithm, seeding your day with various forms of relief.

I'm sure you're doing many things to keep yourself sane and help support your families and communities. Among those, I wonder what little rituals, what little bits of strength and mobility, you might adopt into your daily routine this summer.

What would feel like progress? What time of day would be easiest?

If you have an idea and want to reply to this email, I’d love to hear about it! Or tell a friend. You just might inspire someone, and the more agile we all are right now, the better. 💪

Sarah

---

The Common Lifestyle Factor Among "Super Agers"

The Washington Post interviewed Eric Topol, a cardiologist who spent 6 years studying the genomes of more than 1,400 people in their 80's who were free of major chronic diseases. He hoped to find the genetics behind "super agers."

Turns out, their genes weren't the secret. Exercise was... specifically strength training.

In the article, he notes that community, a healthy diet, getting outside frequently, and aerobic exercise all play an important role in healthy aging, but the most impactful lifestyle choice for longevity is keeping up your strength.

Now 70, Topol does 30 minutes of cardio (walking, hiking, biking) approximately 4 times a week and works with body weight and resistance bands to stay strong on the other days.

His book, Super Agers: An Evidence-based Approach to Longevity, is out now, but most of us probably already have a pretty good idea what we can do to stay strong. The idea that, to be effective, our fitness routines have to be big or exhausting or time consuming is a misconception.

👉 As I've mentioned a million times in this letter, just a few strength training moves a few times a day can add up to power and flexibility over time.

Have at it! Strength is yours for the taking, and it might help you feel better too. 💪❤️

---

If you're enjoying what you're reading, please sign up to get this Microdosing Wellness newsletter in your inbox every other week—and invite a friend! You can sign up here.

Past posts can be found here.