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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right.

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Speaker 1: If you are on social media, especially Instagram, you may

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Speaker 1: have seen something recently called the Old Man Test. Say,

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Speaker 1: I'm a little offended by the title. Actually I'm not.

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Speaker 1: It's very hard to offend me. But they probably could

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Speaker 1: have named it something else. But what is it? Perfect

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Speaker 1: topic for a quick fit tip. So on Instagram, on

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Speaker 1: different social media platforms, there are people doing this old

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Speaker 1: Man test. Now, let me say I have primarily seen

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Speaker 1: women doing this, and fitness women. Now, obviously that's probabably

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Speaker 1: a function of what I'm being fed by the social

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Speaker 1: media gods whatever you wanna call them, the the the

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Speaker 1: algorithms that are out there, of course, but I haven't

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Speaker 1: seen a lot of men, nor guys fifty plus doing

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Speaker 1: this test. And maybe that says something. Of course, it

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Speaker 1: says something. I'm not gonna get into what it says.

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Speaker 1: I don't care. But it's a great topic for a

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Speaker 1: fit tip on many levels. All right, So what is

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Speaker 1: this if you haven't seen it? It is basically a

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Speaker 1: balanced test. It's a balance test. You stand, you take

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Speaker 1: off your shoes and socks, and you put them in

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Speaker 1: front of you, basically sneakers because you well anything that

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Speaker 1: has laces. Then you stand on one foot, you pick

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Speaker 1: up the sock, you put it on. Now you need

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Speaker 1: to do all of this without allowing that foot that

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Speaker 1: you raise to touch the ground as you're doing it.

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Speaker 1: So stand on one foot, reach down, pick up a sock,

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Speaker 1: put it on. Keep that foot off the ground, can't touch.

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Speaker 1: Put your shoe on. Tie the shoe. Put your foot

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Speaker 1: back down, switch sides. Reach down, pick up your sock,

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Speaker 1: put it on. Don't allow that other foot to touch

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Speaker 1: as you're doing both of these things. Put the shoe on,

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Speaker 1: tie the shoe. That's the test. Now. If you've listened

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Speaker 1: to my podcast in the past, I talked about this,

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Speaker 1: I think it was one of it was definitely way back,

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Speaker 1: but ways to work balance and coordination exercises into your day.

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Speaker 1: And I said, I do this pretty much every day.

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Speaker 1: I don't sit to get dressed. And I was thinking

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Speaker 1: about this as I was in the gym many years

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Speaker 1: ago watching people around me sit and get dressed. Now,

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Speaker 1: I'm a little manic if you haven't noticed, in other words,

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Speaker 1: like I'm always moving, got a lot of energy, and

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Speaker 1: it's rare that I would sit, especially as long as

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Speaker 1: some of those people were and and are when they

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Speaker 1: get dressed. But as I said in the podcast, this

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Speaker 1: is a phenomenal example of working movement, exercise training into

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Speaker 1: your day. Okay, so when I get dressed, when I

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Speaker 1: put on my shoes, almost never do I sit. Almost

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Speaker 1: never I stand on one foot I put it on. Now,

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Speaker 1: don't tie my shoe standing. But the main reason for

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Speaker 1: that is I'm one of those again, like ten year olds,

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Speaker 1: who I tie my shoe once and I double noded

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Speaker 1: and I never untie it again. And now I wear

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Speaker 1: those well, many different pairs of shoes and sneakers and

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Speaker 1: things like that, but one of the ones I wear

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Speaker 1: daily are that brand that you don't even tie them.

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Speaker 1: They have laces, but they're unique in that regard. But

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Speaker 1: I would probably be tying my shoes standing too. Is

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Speaker 1: that a little nutty? Yes? And no. Now let's just

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Speaker 1: go to the science, the exercise science behind If you

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Speaker 1: go to the gym three times a week and you

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Speaker 1: work on balance, as many people do and should, right,

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Speaker 1: you use a half dome bowshoe ball. If you want

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Speaker 1: the brand name you know the difference balanced disks and

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Speaker 1: things like that. That's great and you should, but what

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Speaker 1: I see many people doing is making you know, one

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Speaker 1: exercise into fifteen and making it way too hard. Right,

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Speaker 1: so they're standing on you know, a balance board with

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Speaker 1: a kettlebell in one hand, weight vest on a chain

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Speaker 1: in the other hand, doing one leged something and plyometrics

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Speaker 1: and jumping, making it way crazy. I'm in a place,

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Speaker 1: maybe not for what I just described, really, but you

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Speaker 1: get my point. And when I talk about the five

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Speaker 1: components of fitness, I did a show on how I

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Speaker 1: believe there are six should be six balance being one

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Speaker 1: that has left out. Balance is really important, and this

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Speaker 1: is a fit tip. I'm not gonna go revisit all

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Speaker 1: that that I did in the prior podcast, but I

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Speaker 1: will talk a lot about it because it is so important.

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Speaker 1: So many people fall, especially as we get older, and

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Speaker 1: then they break things, and the mortality rate after you

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Speaker 1: break a hip is really not good as we get older.

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Speaker 1: It's it's actually frightening, lee scary, and almost unbelievable. So

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Speaker 1: my point is we need to work on our balance,

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Speaker 1: and it is far more effective to work on our

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Speaker 1: balance every day than it is to do it three

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Speaker 1: times a week for two or three minutes at the

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Speaker 1: gym or even in your home gym. That can be

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Speaker 1: and should be an adjunct to what you do throughout

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Speaker 1: the day. And think about it. If you're putting your

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Speaker 1: shoes on and off a couple of times a day,

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Speaker 1: and you're doing this type of thing, this test of sorts,

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Speaker 1: every day, what do you think will confer more benefit?

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Speaker 1: All right, So don't make it a test. Make it

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Speaker 1: part of your day. And of course you're not going

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Speaker 1: to start off by doing it this way, but how

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Speaker 1: about you just stand, You put your sock on, and

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Speaker 1: it can your foot can touch a bunch of times.

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Speaker 1: We need to build up with every type of new movement,

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Speaker 1: new exercise we do. Okay, but start small and you

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Speaker 1: should and can do things like if you're standing in

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Speaker 1: a line at the supermarket, at the bank, wherever you are, alternate.

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Speaker 1: I'm doing it right now. I do this show standing.

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Speaker 1: I have never done this show setting. It doesn't feel

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Speaker 1: good to me, all right, But as I'm speaking right now,

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Speaker 1: I'm on one ft and then the switch to another.

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Speaker 1: What and you can just subtly take that foot off

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Speaker 1: the ground, so it's not obvious. You're not that crazy

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Speaker 1: persons you want to be in public. But this is

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Speaker 1: what I mean by excessive moderation. This is what I

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Speaker 1: mean by movement throughout the day. And if you are

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Speaker 1: someone as many of you are, who wouldn't mind losing

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Speaker 1: a couple or more pounds, this is that neat non

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Speaker 1: exercise activity thermogenesis I talk about. And you read about

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Speaker 1: where you're also burning calories. You go, well, can't be

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Speaker 1: that many. It's not a lot, but it adds up.

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Speaker 1: It adds up, especially if you do it a couple

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Speaker 1: of times a day, every day almost and you add

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Speaker 1: it with a lot of other non exercise activity thermogenesis

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Speaker 1: type movement like I do. Okay, so do this, do

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Speaker 1: this throughout the day when you can on one foot,

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Speaker 1: you can do this. Brushing your teeth phenomenal time to

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Speaker 1: do it. If it good doctor friend who I still

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Speaker 1: have to get on the show, and she told me

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Speaker 1: how she stands on one ft and alternates brushing your teeth.

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Speaker 1: And if you want, you could get a balanced disk,

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Speaker 1: a balance board something like that. Be careful against surfaces

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Speaker 1: you put it on all of that stuff. You need

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Speaker 1: to be careful. I don't want you getting hurt as

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Speaker 1: you work on your balance. Always be smart. But you

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Speaker 1: can do that, especially if you're someone who's like I

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Speaker 1: don't like flossing, I don't like brushing my teeth. Well,

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Speaker 1: what a perfect way to potential be potentially make it

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Speaker 1: more fun and more effective. And let me say this,

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Speaker 1: work on your weaker side, and start with your weaker side.

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Speaker 1: I'm gonna put up a video to throw it out there.

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Speaker 1: I'm gonna put a video on my Instagram and me

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Speaker 1: doing this, and what you're gonna see me do is

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Speaker 1: my weaker side first. Why would I do that? Well,

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Speaker 1: I watch people in these videos and there's almost without exception,

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Speaker 1: they're doing this wronger side first, and then they're going

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Speaker 1: to suffer a little bit more when they're a little

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Speaker 1: fatigued and a little off, and now they're doing their

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Speaker 1: weaker side. So yet another example of a subtle yet

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Speaker 1: powerful way to manipulate to very your movement and exercise

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Speaker 1: starting with your weaker side. Sometimes mixing that up makes

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Speaker 1: a difference, all right, So the old man test has

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Speaker 1: nothing to do with age. I'm actually gonna ask my

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Speaker 1: kids to do this. Very curious, but this is the

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Speaker 1: sixth component of fitness. We need to work on our balance.

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Speaker 1: You could be the strongest person in the world. You

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Speaker 1: can run a sub three hour marathon. You do all

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Speaker 1: those things, but if if you don't have good balance

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Speaker 1: and coordination, that's a problem, especially as we get older.

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Speaker 1: So a perfect way to make movement part of your

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Speaker 1: day to take that word exercise slowly out of the

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Speaker 1: equation and add to your excessive moderation. All right, So

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Speaker 1: if you want to watch me do it, go to

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Speaker 1: my Instagram account tom h Fit. You can also message

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Speaker 1: and ask questions. Tom h Fit is Instagram as well

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Speaker 1: as Twitter. Tom h Fit. I love to hear from you.

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Speaker 1: So many people reaching out with questions and comments and

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Speaker 1: success stories make my day. So thank you for that.

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Speaker 1: Fitness Disrupted dot com. You can email me through the

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Speaker 1: site as well and listen. I would love to see

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Speaker 1: you do this after you watch. Alright, so tag fitness Disrupted,

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Speaker 1: tag tom h Fit if you're brave enough and willing

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Speaker 1: to put it up there on your social media as well.

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Speaker 1: There is no perfect people, well there is on Instagram.

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Speaker 1: It's generally the only thing people post, right, And I wonder, actually,

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Speaker 1: as I watched these old man tests, how many takes

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Speaker 1: did take right? Oh my gosh. Ah, Yeah, this is

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Speaker 1: what it's about. Yes, you go to the gym, Yes

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Speaker 1: you do all those things if you want. But it's

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Speaker 1: what we do throughout the day that matters most. And

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Speaker 1: it's super effective and it's simple. Okay, it doesn't have

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Speaker 1: to be hard, shouldn't be hard most of the time.

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Speaker 1: Applies to just about everything. Okay, enough, thank you for listening. Again,

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Speaker 1: go to Tom h f Instagram. Take a look at it.

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Speaker 1: I love to see you do it as well, and

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Speaker 1: thank you for listening. I'm going to bring you the

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Speaker 1: best information so you can live your best life. That's it.

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Speaker 1: It's as simple as that, based on evolution, based on

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Speaker 1: empirical evidence, and based on what you can do in

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Speaker 1: everyday life like this and my bias is all of

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Speaker 1: us living our best lives, all right. And as you

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Speaker 1: will see as I put it out there, I walked

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Speaker 1: the walk with you. Thank you for listening. I am

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Speaker 1: Tom Holland this is Fitness Disrupted, Believe in Yourself. Fitness

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Speaker 1: Disrupted is a production of I Heart Radio. For more

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Speaker 1: podcasts from my Heart Radio, visit the I heart Radio app,

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Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows,