when we consider prepping for every conceivable  scenario our greatest challenge will be having   the physical and mental capacity to withstand  the demands of the crisis we may one day face   whether that's running from a disaster zone  walking on foot to a safe location or exerting a   great deal of physical activity we're more likely  to survive a prolonged disaster if we are already   fit before the event the only way to prepare  ourselves is by starting right now to improve our   health and well-being daily you have to approach  your health as a daily endeavor a kind of a daily   prep and beyond just a potential disaster focusing  on your health will provide you with a much longer   and enjoyable life a special thanks to athletic  greens for sponsoring this youtube ad free video   when you have to push your body beyond its  normal limits having the right nutrition will be   everything more on this in a moment this  video will cover the three aspects you can   easily focus on now to ensure you can rise to  the occasion should a disaster necessitate you   to do so these three critical elements are  functional fitness and activity tolerance   diet and nutrition and sleep now i hired a  licensed clinician to help with this video who   works with older individuals who have neglected  these three principles and he has seen firsthand   the detrimental impact it has had on them your  fitness level nutrition and diet hydration   and ability to get rest will all determine how  well your body adjusts to a post shtf environment   and really whether you can even make it  through to the aftermath of a disaster   treat your health like your most important  prep because well it really is if you feel   like all this information is overwhelming  i'll put links in the description section with   everything we'll cover so you can re-study at your  convenience so let's jump in functional fitness   most of us work out with a specific motivation  in mind maybe you want to get back in shape build   more muscle or become a better runner as a prepper  training for real life situations you could face   should be one of the main reasons for exercising  living better now is the byproduct of that and   equally just as important functional fitness is  a term used for full body workouts during which   you don't train isolated muscle groups but move  your body the way you would use it in daily life   instead of doing bicep curls or bench  pressing to isolate vanity muscles   you train your whole body to do everyday  activities more easily and efficiently   in its simplest terms a bicep curl machine may  make your arms look great but it won't help you   out one bit if you need to collect and process  firewood for an hour which would engage muscles   you may have overlooked training in the gym and  could potentially result in injury someone with   a whole body functional fitness approach may not  look massive but their body would be better suited   to handle real tasks that may be required after  disaster functional fitness is also the approach   that skilled clinicians use for people recovering  from disease or injury and for those dealing with   chronic illness namely focusing on those areas of  fitness that improve your health and quality of   life the most for example running on the treadmill  boosts your fitness but it may not be the best   choice if you're considering your preparedness  for all aspects of a crisis or disaster situation   treadmill running is very different than  trail running or even street running even the   slightest lateral twisting of the knees involved  in navigating terrain is a small critical movement   that isn't effectively accomplished on a treadmill  unlike most workouts functional fitness doesn't   just focus on building strength and endurance  which are obviously important it does however   develop more capabilities you need to function  well flexibility dynamic balance and stability   coordination and good posture by doing activities  and exercises that mimic strenuous physical   movements you may need to do after a disaster such  as hiking long distance carrying a heavy load or   processing firewood functional fitness trains your  muscles to work together on tasks instead of only   train your muscles for specific isolated motions  which will be as important in a survival situation   if you think you may have to walk over several  miles with a heavy backpack as part of your   overall survival then the best way to be prepared  for this is to load up a backpack and go try and   walk a mile this will give you a baseline to work  with once you learn your capabilities from that   hike you can begin to train your legs to handle  greater distances and weight by doing squats   lunges and step ups squats train the muscles you  need to stand up sit down and pick things up from   the floor lunges in various directions will assist  you in traversing in the wild repeated crouching   even gardening and foraging step ups with your  body weight or the additional weight of a backpack   support your body to climb elevations irregular  terrain or stairs with supplies hopefully i've   sold you on this concept of functional fitness  versus isolated weight training that focuses on   sculpting muscles or trying to build strength  for real scenarios you may face in a grid down   situation do these daily after consulting with  a licensed clinician with extensive expertise   with inpatient and outpatient rehabilitation  here are some ways to approach improving   your functional performance for daily living and  disaster preparedness obviously consult with your   own physician before engaging in physical activity  may not be used to especially if you're over 40   years of age first if you want the health benefits  of functional fitness to live longer and healthier   you should have either 2.

5 to 5 hours per week of  moderate intensity or 1.25 to 2.5 hours per week   of vigorous intensity aerobic physical activity  or some equivalent combination of the two   so the absolute minimum of physical activity you  should have is two and a half hours but getting   five or more hours is best second you need  to make an honest assessment of your current   physical condition take an inventory of yourself  just like you take an inventory of your preps   what are your limitations what are your  challenges is going out on a hike or city   trail a challenge because you have difficulties  with prolonged walking or standing are you fit   enough to lead a normal life but you still need  to catch your breath each time you climb stairs   which slight improvement could you make today  would make everyday life better what physical   tasks would you need to complete for your  disaster plan then start focusing on gradually   improving your endurance and functional fitness  by incorporating more activities and exercise   routines that simulate what will be physically  required such as brisk walks or long walks with   your bug out bag picking up weighted items from  the floor and carrying it to a location shoveling   dirt or snow or lifting an object above your  head build your total body strength by practicing   squats and lunges push-ups against a wall or  floor or simple exercises with resistance bands   also try walking backward and sideways getting  up from your chair without using your hands   standing on one foot or using a stability ball to  train your balance identify your most significant   problems and start where you are now even if  that means only doing a one minute workout a day   do something every day to start and then build  up a routine athletic greens ag-1 is a daily   supplement that provides critical vitamins  minerals and whole food source ingredients   while spending 20 weeks training for a marathon  i needed to ensure my body had the necessary   elements to fuel my muscles to push further than  i'd ever gone and to help with recovery having   a convenient option only had to consume once per  day was not easy to find in the typical preppers   pantry the focus on carbs proteins and fats is  front and center but micronutrients are often   overlooked ag-1 is a daily supplement that  helps round out your body's nutritional needs   recently while doing a 20 mile jog at around mile  15 my buddy completely gave up after working with   a nutritional consultant we discovered i wasn't  in taking enough nutrients and as a result   i depleted my reserves with the foundation of a  proper diet based on whole foods and vegetables   using a supplement like ag-1 has allowed me to  ensure i'm providing my body with the essentials   to go the distance if the grade goes down and  important nutrients are hard to obtain providing   your body with the necessary micronutrients  will be vital you can pick up ag-1 by visiting   athleticgreens.

com forward slash city prepping  two approaches now that we've explored some of the   concepts of functional fitness let's look at the  two approaches that make you more successful for   everyday living as well as for crisis scenarios  the first approach is incorporating more activity   through your day and being less sedentary this  will help you cover your basic cardiovascular   requirements for health and endurance so that you  can make it through those dire situations without   running out of gas it will help you stay focused  and productive by having the stamina you need   without frequent rest breaks to accomplish  this try working into your daily life one of   these things even if you consider yourself  fit take the stairs instead of the elevator   intentionally park further away from your  destination if you take public transportation get   off one stop early and walk the rest of the way  walk or bike to work run errands or visit friends   or cluster your errands in one area so you  can park your car once and then walk to each   destination take a short walk during your lunch  break after dinner or on a regular work break   instead of sitting down to watch tv try doing a  few simple exercises or stretches while you watch   or make a new rule no sitting during commercials  stand up or walk around while talking on the phone   better yet catch up with a friend or brainstorm  with a co-worker while taking a walk together   don't let housework gardening or lawn maintenance  build up they're all opportunities to get moving   cleaning out the garage or attic is another way  to be productive and active at the same time   find ways to get more exercise from  your current hobbies and activities   for example if you play golf walk  the course instead of using a cart   if you have the child who plays sports walk  around the field or court while the team practices   plan family outings that involve being active like  hiking swimming or outdoor games don't camp solely   to drink beer and eat unhealthy foods but instead  go for a long hike eat well then sleep even better   build outdoor adventures into your family vacation  it can be an opportunity to try something new   carry your pack or bug out bag with you on any  one of your outdoor walks or adventures the   second approach is to begin and maintain a basic  home and outdoor functional exercise routine that   improves your performance in real life situations  the american college of sports medicine recommends   that a strength training program be performed a  minimum of two non-consecutive days each week with   one set of eight to 12 repetitions for healthy  adults or 10 to 15 repetitions for older adults   focus on performing eight to ten total exercises  per workout and one to three sets per exercise   since we lose muscle mass and bone density as we  age strength training helps maintain and mitigate   these losses to prevent functional decline in  fractures even if you don't have a gym membership   these type of activities we'll cover  can be done at home with some basic gear   you don't need a lot of equipment but adding a  weighted bag elastic bands or dumbbells can be   helpful consider combining a few exercises each  day from these compound and core exercise groups   a compound exercise is any movement where you're  using more than one muscle group at a time   these are squats deadlifts lunges dips lying  pullovers push-ups pull-ups flat pull-downs   shoulder presses jumping ropes step-ups and  single legs standing while bending and reaching   pick a random two per day from the compound  exercises and build a routine from yourself   core exercises are any exercise that involves  the use of your abdominal and back muscles   in a coordinated fashion flutter kicks seated  knee tucks crunches bicycle crunches vertical leg   crunches leg raises planks and plank jacks are  all easy to perform without additional weights   carry a low risk of injury and will have an  almost immediate effect on your functional   fitness i'll post links to each one of the  items in the description section below if you'd   like to learn how to perform any one of these  movements increasing your daily activity habits   and sticking with a functional fitness routine  that incorporates compound movements and core   strength will increase your activity tolerance  and performance and improve your ability to   perform everyday tasks when disaster strikes your  body will be functionally conditioned to meet the   challenges and additional rigors better implement  these now to ensure you won't succumb to injury   and you'll be able to perform the critical  functions you'll need to be able to perform   nutrition and diet when considering essential  nutrition related to functional fitness   you want to get back to the basics whole foods not  processed that are nutrient dense as opposed to   calorically dense a balanced variety of foods  and hydration are the keys our diets now will   likely be radically different from our post-shtf  diets as a prepper your diet will change after   disaster and how fundamentally different and body  jarring that change is will depend on your efforts   to optimize your diet now your largest meal with  all three macronutrients carbs protein and fat   should be breakfast each subsequent snack and  meal should be smaller and with fewer calories   fewer carbs and sugars dinner should be your  smallest meal in terms of calories and you   should avoid carbs eat nutrient-dense foods  whole foods like veggies fruits nuts and meats   you probably don't get enough vegetables in  your diet right now still after a disaster   many people get almost no vegetables in their  diet in my training for a marathon this has been   the number one lesson i've learned when you push  your body to an extreme you have to provide your   body with nutrients otherwise your body will  be depleted of essential components it needs   also stay away from calorically dense foods like  candy pastries bread cakes cereals and processed   foods processed foods get their name because they  typically lose their nutrients and gain calories   in the process of manufacturing read nutrient  and food labels in everything you buy and consume   if the first four ingredients are junk or  you don't know what they are don't buy it   are there more than a dozen ingredients with  some additives you don't know what they are   pass on it and reach for something healthier the  nutrients and food label ingredients are listed   in order based on volume for this reason the  first four ingredients make up the majority of   the product will help you determine what makes it  into your final body's gas tank typically if you   need a chemistry degree to read the ingredients on  a food label it's not real food so stay away for a   macronutrient guideline for normal adults who are  non-athletes consider keeping a daily consistency   of about 45 to 65 percent of your calories  from carbs focus on green leafy vegetables and   complex carbs that are low in sugar or don't have  sugar at all these carbs should be high in fiber   if you have sugars have them from whole fruit not  canned or dried where extra sugar has been added   20 to 35 of your diet should be derived from  fats stay away from trans fats saturated fats and   hydrogenated oils although there are pros and cons  to each diet philosophy a more plant-based diet   will more likely prevent disease later in life  however fat from egg yolk is acceptable since it   is a better source of cholesterol stick with fats  from olive oil coconut oil nuts seeds and fish to   make 10 to 35 percent of your diet which should be  from protein for fluid intake you already know the   answer is to drink water and more of it inadequate  water intake or excessive caloric intake can   lead to dehydration affect thinking mood cause  headaches can lead to overeating constipation   overheating and urinary tract infections proper  hydration maintains kidney health and reduces   the chance of kidney stones i can't stress this  point enough two out of one thousand people are   currently on dialysis three times per week  just to survive we are woefully dehydrated   as a society you don't want to start thinking  about hydration only after disaster strikes   your target water intake for men is one gallon per  day or 3.

7 liters and for women it's roughly three   quarts of water or 2.

Source Link: https://www.youtube.com/watch?v=Zve2OwV6jO4

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