Change Your Age: Using Your Body and Brain to Feel Younger, Stronger, and More Fit

Praise for Frank Wildman......Page 3
CONTENTS......Page 8
FOREWORD: AGING ISN\'T WHAT IT USEDTO BE - BUT IT\'S NOT YET WHAT IT COULD BE - Ken Dychtwald......Page 9
INTRODUCTION: YOU REALLY CAN CHANGE YOUR AGE......Page 13
Is Your Current Exercise Routine Helping or Harming You?......Page 19
THE DANGERS OF EXERCISE: OVERSTRESSING......Page 21
THE LIMITS OF LEARNING BY IMITATION......Page 23
COMPETING WITH YOURSELF......Page 24
QUANTITY VERSUS QUALITY......Page 25
THE PATH OF MOST RESISTANCE......Page 26
WORK VERSUS EFFORT......Page 28
CREATING MORE VITAL HABITS......Page 29
BODY AWARENESS: THE KEY TO INJURY PREVENTION......Page 30
TUNE IN......Page 31
EXPLORATORY MOVEMENT......Page 33
NONLINEAR MOVEMENT AND LEARNING......Page 34
HIDDEN IN SLOW, SMALL MOVEMENTS - THE POTENTIAL FOR CHANGE......Page 36
THE STATE OF THE BODY SCAN: THE FLOOR AS MIRROR......Page 38
THE STATE OF THE BODY REPORT......Page 39
SOMETHINGS TO REMEMBER......Page 40
TOP VISIBLE SIGNS OF AGING......Page 44
POSTURAL HABITS......Page 46
MOVEMENT HABITS......Page 47
TIMING HABITS......Page 48
BALANCE HABITS......Page 49
HOW OLD WOULD YOU LIKE TO BE?......Page 51
The Everyday Ultimate Body-Brain Conditioning Program - 30 Basic Exercises......Page 54
HOW TO PREPARE FOR A LESSON......Page 55
Lesson 1: Coordinating Your Neck & Eyes with Your Legs & Pelvis......Page 58
Lesson 2: Releasing the Hips into Pleasure......Page 64
Lesson 3: Using Your Abdomen to Release Your Back......Page 66
Advanced Variation on Lesson 3......Page 69
Lesson 4: Seesaw Breathing......Page 70
Lesson 5: Rolling Into Length Across Your Stomach......Page 73
A PRINCIPLE OF MOVEMENT......Page 75
THE IMPORTANCE OF ORIENTATION AND SCANNING......Page 76
Lesson 6: Regaining Full Use of Your Neck......Page 77
Advanced Variation A on Lesson 6......Page 81
More Advanced Variation B on Lesson 6......Page 83
Lesson 7: A Simple Rolling Lesson......Page 85
Lesson 8: The Middle of the Body: Expanding, Reaching & Turning......Page 90
Lesson 9: Crossed-Arm, Crossed-Ankle Foot Lifting - Advanced Lying Lesson......Page 94
Lesson 10: Turning From Your Pelvis......Page 97
Lesson 11: Developing Longer Hamstrings the Easy Way......Page 99
Lesson 12: Oiling Your Hips the Easy Way......Page 103
Lesson 13: Chair Play......Page 106
Lesson 14: The Sitting & Turning Dance......Page 110
Advanced Variation on Lesson 14......Page 112
Lesson 15: Moving From the Chair to the Floor & Returning......Page 113
Variation on Lesson 15......Page 118
Lesson 16: Jump-Sitting in a Chair......Page 120
Advanced Variation on Lesson 16......Page 122
Lesson 17: Baby Alligator......Page 124
Lesson 18: Alternate Side-Sitting Over the Knees......Page 130
Lesson 19: Finding the Two Halves of Your Body......Page 132
Lesson 20: Crawling with Your Knees Up & Down......Page 135
Advanced Variation on Lesson 20......Page 136
Lesson 21: Upright Kneeling......Page 138
POSITION 4: CROUCHING......Page 140
Lesson 22: Through Crouching to Standing......Page 141
Advanced Variation on Lesson 22......Page 142
Lesson 23: How to Approach Squatting......Page 144
Lesson 24: Crouching For Your Life......Page 146
POSITION 5: STANDING & WALKING......Page 148
Lesson 25: Freeing Stiff Hips & Knees......Page 149
Lesson 26: Improving Balance......Page 151
Lesson 27: The Ultimate Walking Lesson......Page 155
Advanced Variation on Lesson 27......Page 158
Lesson 28: Standing on the Hightest Point of the Hip......Page 159
Lesson 29: Jumping to Discover Your Posture......Page 162
Advanced Variation on Lesson 29......Page 165
Lesson 30: Hopping For Health......Page 166
PLAYING FAVORITES & FACING THE UNFAMILIAR......Page 168
MORNING ROUTINE......Page 171
ENERGIZING ROUTINE......Page 172
MIDDAY ROUTINE......Page 173
FITNESS BOOST......Page 174
NIGHTTIME ROUTINES......Page 175
SLEEP ENHANCEMENT TIPS......Page 176
DEVELOPING A MORE EXPRESSIVE FACE: REDUCING TENSION IN YOUR JAW, MOUTH, FACE & NECK......Page 178
POSTURAL HABITS......Page 181
A CHANGE YOUR AGE SUCCESS STORY......Page 183
1. Do you have difficulty turning your head from side to side?......Page 184
2. Do you have difficulty climbing up and down stairs?......Page 185
3. Do you have labored or shallow breathing?......Page 186
4. Do you have a protruding abdomen and an overly arched back?......Page 187
MOVEMENT HABITS......Page 188
A CHANGE YOUR AGE SUCCESS STORY......Page 190
6. Do your movements feel heavy, as if someone turned up the gravity?......Page 191
7. Do you complain of having a stiff lower back & tight hip?......Page 192
8. Do you get anxious about your balance when your reach up or look up?......Page 193
9. Do you find yourself pushing off with yor hand to get our of a chair?......Page 194
10. Do you tend to stumble or shuffle when you walk?......Page 195
TIMING HABITS......Page 196
A CHANGE YOUR AGE SUCCESS STORY......Page 197
11. Do you have difficutly speeding up your movements?......Page 199
12. Do you find that your eyes move more slowly than they used to?......Page 200
13. Do you have slower movements and a slower response time?......Page 201
BALANCE HABITS......Page 202
A CHANGE YOUR AGE SUCCESS STORY......Page 203
15. Is it difficult for you to hop on one leg?......Page 204
16. Do you knock into things and get bruises without knowing how?......Page 205
17. Is there a lack of sensation in yor feet & legs, making you feel insecure about your balance?......Page 206
18. Is is difficult for you to walk forward & backwards so slowly that it takes ten seconds to complete one step?......Page 207
6: CHANGE YOUR AGE FOR LIFE......Page 209
DEVELOP HEALTHIER HABITS......Page 210
IMAGINATION......Page 211
USING EXPLORATORY MOVEMENTS TO LEARN......Page 212
BREATHING & POSTURE......Page 213
ABOUT THE AUTHOR......Page 216
ACKNOWLEDGMENTS......Page 218
NOTES......Page 220
INDEX......Page 221