Veterans: Thriving in Retirement

Feeling a bit less mobile since retiring from the military? You're not alone. After years of demanding service, it's common for our bodies to feel a bit stuck or tight as the days go on. But fear not! There are simple, baby-step ways to address mobility concerns and keep an active lifestyle thriving. How has your mobility journey been since retiring?

Life in the military demanded mastering command movements, swiftly transitioning between lateral and vertical motions with precision. Agility and resilience were paramount, essential for enduring the demanding physical conditioning intrinsic to the job.

Regardless of age, our bodies inevitably undergo wear and tear. During my military service, I engaged in extensive physical training directly relevant to my duties, ensuring I was as physically prepared as any dependable Military Police should be. The mantra of "Train as you fight" reverberated throughout, pushing us to train with the weight of our gear—often exceeding 50 pounds—simulating real-world scenarios.

A remarkable aspect of this training was its ability to spotlight our weaknesses. It was a blessing, compelling us to address and strengthen these vulnerable areas. Our bodies, like finely tuned machines, require ongoing maintenance. We must become the mechanics of our own body shops, constantly fine-tuning to keep everything running smoothly.

Where To Start

For me, the toll of carrying heavy equipment became evident, particularly in my lower back. It's no surprise that improper lifting techniques, such as bending at the waist instead of utilizing proper leg mechanics, can swiftly remind us of our limitations. In retirement, my lower back serves as a gentle reminder to pay attention, prompting me to focus on strengthening those muscles that have endured years of strain.

To address this, I embarked on a journey of self-education, delving deeper into understanding my body's vulnerabilities. Adopting a mechanical mindset, I didn't tackle the main issue immediately; instead, I focused on strengthening surrounding muscles to address the root cause of my discomfort. Utilizing available resources, including physical therapy, I identified the need to incorporate more mobility into my training regimen—an unexpected revelation.

How To Fix It

No worries, TonyGotU is here with a pro tip. Simple yet effective, deep squats emerged as a cornerstone in relieving back pain and enhancing functionality. By mastering proper squatting techniques, informed by certified physical therapists and online training resources, individuals can significantly improve their functional capabilities.

Deep squats not only strengthen the quadriceps and glute muscles but also promote hip mobility, essential for preventing lower back pain. “Squats are also one of the most effective ways to strengthen the quadriceps muscles in the thighs and the glute muscles in the hips. Deep squats take these benefits a step further”, says Vanessa Matos, DPT, PT, a physical therapist at Hinge Health.

Starting somewhere is key. By listening to our bodies, understanding their limitations, and pushing their boundaries, we can embark on a journey of continual improvement. Emphasizing the value of education and prioritizing wellness are essential. After all, if our days don't echo the sentiment of 'The More You Know', we're not investing enough effort in our well-being.