For most of us, the way to increase your chances of living for longer in good health is pretty straightforward.
Strength training, cardio work and flexibility routines can all improve your longevity, but according to trainer Eloise Skinner, there’s something else that’s fundamental to aging well: body awareness.
“A big part of longevity—living well for a long time—is the ability to be connected to your body and to be present within your body, because that can help you spot when something is wrong,” says Skinner, who is also a Pilates and yoga instructor.
“If you’re getting sick or you’re getting an injury, it’s the people who can stay checked in with their body that can respond to that, adjust things and take care of themselves.”
That’s why she prioritizes doing exercises that encourage mind-muscle connection, like the three moves below.
According to Skinner, working through these moves with intention and aligning your breath to the movement is best for boosting mind-body awareness.
This might mean just being conscious of your breathing during the move, or connecting your exhale and inhale to specific parts of the exercise.
1. Roll-down
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- Stand with your feet hip-distance apart, knees slightly bent and arms relaxed by your sides.
- Slowly nod your chin toward your chest, then roll your spine down one vertebra at a time.
- Let your shoulders, arms and head hang down as you continue rolling toward the floor.
- Stop when you’ve rolled down as far as you can, take a breath, then slowly roll back up.
2. Plank
- Start on your hands and knees, with your hands directly under your shoulders and fingers spread apart.
- Step your feet back so that your body forms a straight line from your head to your heels.
- Engage your core by pulling your belly button gently toward your spine.
- Hold for 20 seconds or longer if possible, while maintaining a steady breath.
3. Cat-cow
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- Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
- Inhale as you drop your belly, and lift your tailbone, chest and head.
- Exhale as you round your spine, tuck your tailbone and bring your chin toward your chest.
