I've stayed active up to this point but I'm getting to the point where I need to spend more time in prevention/ longevity. I lift, bjj, adult league sports but the days after pain and soreness to too much.

Does anyone have a favorite link or routine to help introduce me to the the next phase. Stretching, vitamins, yoga, hot/ cold therapy, any personal favorites?

Pilates

Five Parks Yoga on Youtube, Built to Move by Kelly Starrett. If you have the money finding a good masseuse to use twice a month

50 now. I have a 10 minute yoga routine that I do first thing every day. I still lift 3-4 days per week, but 2+ years ago I invested in a Tonal and customized my workouts so that none of them include spinal compression. The beauty of the Tonal is that it's easy to find exercises that still work all muscle groups. I also Peloton 4ish days per week

Big picture, protecting my back and protecting my knees/hip/feet from excessive impact became key to keeping me fit but uninjured for the actual sports I still like to do

One day a week I do a combo of these functional movements a combo of Knees Over TOes guy stuff and this video series with Dr. Attia and Jesse Schwartzman:

Then once a week I do a 15-20min yoga routine off youtube. Has helped a lot.

Do you do one of the yoga/movement programs/workouts on your Tonal? Which ones do you like if so? That's probably what I should do as well.

I did do a variety of them for a while. I mixed it up enough that I don't really have specific ones to recommend, but I did filter to keep it under 15-20 minutes and there were a lot of good options still. Anything longer was too easy to decide to skip due to lack of time and I know I need to keep it daily.

Most of the time now I just know which stretches I tend to need the most, so I work thru a routine of my own. Tends to make the most efficient use of 10 minutes. But mixing them up like I did really helped me figure out what works best for me.

Thanks so much. I will give this a go. I had seen Peter Attia speak on a few things but hadn't dove into his work. Thanks for all the post! Updates to follow.

rooftop18403 said:

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I've stayed active up to this point but I'm getting to the point where I need to spend more time in prevention/ longevity. I lift, bjj, adult league sports but the days after pain and soreness to too much.

Does anyone have a favorite link or routine to help introduce me to the the next phase. Stretching, vitamins, yoga, hot/ cold therapy, any personal favorites?

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You need to pick which of these you want to keep doing, not throttle back.

You clearly aren't recovering from all the activity. (Probably stick with lifting + one of the other activities) and keep going at it.

You are welcome to join our BJJ thread on this forum!

Don't quit the bjj. But learn to swallow pride and tap early and often. The benefits of being on the ground will extend to later life: less falls, less back issues and more core strength.

I'd recommend stretching / yoga / Pilates as others have suggested.

Fish oil did absolute wonders for nagging joint pains. Shoulders / elbow from lifting and activity. Absolute game changer for me. Take 2500 mg Viva Naturals.

Cold therapy is helpful, but not convenient for me.

lazuras_dc said:

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One day a week I do a combo of these functional movements a combo of Knees Over TOes guy stuff and this video series with Dr. Attia and Jesse Schwartzman:

Then once a week I do a 15-20min yoga routine off youtube. Has helped a lot.

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I picked a foam roller similar to the version here and went through these first 2 videos. Totally worth it and feel instant results. Thanks again. I've stuck with the bjj with no problem keeping the tap early and often mindset.