Health, Fitness, Longevity
Here’s Why I Plank Every Day for Decades.
Posture is a critical health, fitness, & longevity requirement
Introduction
As they may sound trivial and straightforward for some hard-core fitness gurus, planks play a critical role in fitness, improving agility, flexibility, and core strength of people of all ages and different fitness levels. There are even Guinness World Records that I share in subsequent sections.
As plank workouts are relatively safer and joint-friendly, many older adults and even people who might have cardiovascular risks (with supervision by healthcare professionals) use planks to improve fitness.
I have been leveraging planks for decades to improve my health and fitness thus, I want to introduce remarkable benefits from my experience backed by fitness science.
Planks are very productive to me. While planking, I sometimes read books, listen to music and audiobooks, and even record my voice for various purposes. For example, I developed the structure of this article by recording my voice while planking earlier today.
Planks can be done in the offices. For example, I sometimes plank for 30 minutes and read reports while planking. My manager and colleagues never blame me for wasting time as I am productive while planking. In addition, my comprehension is much better as exercise allows better blood flow to the brain.
After 30 minutes of planking, my muscles are worked out, and fatigue disappears. This daily activity also increases neurochemicals in the brain, hence improving my mood.
From my experience, I see planks as mild resistance training using body weight and sometimes dumbbells. However, in fitness literature, pure planks are referred to as isometric training, known as front hold, hover, and abdominal bridge.
Plank workouts use glutes, rectus abdominis, transverse abdominis, and oblique. In isometric exercises, joints don’t move, and the muscles don’t contract much; however, muscle tension gradually increases.
Planks are used as stretching for athletes before starting a workout and additional stretching for post-workout. I always use planks before and after weight training, intense calisthenics, and high-intensity interval training (HIIT).
For decades, I used planks a lot during my trips overseas when I had no access to a gym. They are easy and can be done anywhere with a few meters of space, such as in a hotel room. As mentioned in this article, planks also improved my strength for push-ups and pull-ups as my favorite workouts.
Heath and Fitness Benefits of Planks
The most significant benefit of planks is on our posture by toning specific muscle groups. When we do planks, we engage the legs, arms, shoulder, neck, abdominal, and pelvis muscles. These muscle groups are essential for having a straight and balanced posture.
Consistent practice of planks tones several muscle groups, improving posture. Posture is critical for survival and longevity. Planks are ideal tools for improving posture.
Many centenarians and healthy aging people I met use planks. For example, my friend Margaret, whom I introduced in this story, is 71 years old. She does planks every day. Her posture is admirable.
Improving core strength is essential for mobility and balance. Planks can be considered whole-body workouts due to including many muscle groups. Regular use of planks can strengthen the core substructure of the body and make it more flexible.
I also documented the experiences of a mature age friend.
Planks can also reduce physical stress. For example, shoulder and neck muscles are affected when we work, especially by using computers. By engaging shoulder and neck muscles frequently, planks help them stretch and improve stability.
As part of my joyful workouts for decades, planks and associated exercises such as push-ups and pull-ups contributed to neurogenesis and rewiring of my brain by activating BDNF (Brain Derived Neuro Factors) and β-Hydroxybutyrate (ketone bodies).
In addition, regular use of these joyful exercises helped me get rid of loose skin and gain defined abdominal, six-pack abs, after my 50th birthday.
Planks in Scientific Studies
Planks are used by scientific studies to compare core muscle activity and tolerability of a variety of dynamic and isometric exercises in patients with non-specific low back pain.
This study published in Physical Therapy Rehabilitation Science concluded that “the plank exercise strengthens the core muscles effectively, and muscle activity is related to the posture of the exercise and the location of the muscle. These results suggest that plank exercises improve muscle activities. Additionally, plank exercises can be applied to general medical care.”
This scientific review points out that “although more research is necessary, the best available evidence suggests that a core strengthening program may be beneficial in reducing pain scores, functional disability, and recurrences of acute low back pain episodes.”
Using this low-impact exercise on joints can improve critical muscle groups and prevent muscle atrophy. So, planks might prevent the formation of degenerative osteoarthritis. Different support surfaces may produce different results.
This study published in the Journal of Physical Therapy Science applied variable plank exercises on a stable surface consisting of a mat, and on an unstable surface consisting of a dynamic cushion placed under the upper extremities and lower extremities. 43 healthy male and female subjects in their 20s voluntarily consented to participate. Ultrasound imaging was conducted while they carried out plank exercises.
The study found that the changes in the thicknesses of both the transversus abdominis and internal abdominal obliques were statistically more significant for LEDCP than for MatP. In addition, the changes in the thickness of the transversus abdominis were statistically more significant for LEDCP than for UEDCP. Therefore, applying an unstable condition to the lower limbs using a dynamic cushion is considered more effective during plank exercises.
Planks in Yoga and Pilates
Planks are also part of yoga and pilates.
Plank positions are called Kumbhakasana and Vasisthasana in Yoga. Yoga is a popular physical and mental health tool that reduces stress and increases strength, flexibility, and agility.
Here is how to do Kumbhakasana in Yoga practice.
Here is how to do Vasisthasana (Side Plank Pose) in Yoga practice.
Pilates is one of my favorite pastimes and fitness activities. It helped me a lot to strengthen my core and reduce my lower back pain years ago. I plan to share my experience in a post soon.
World Records for Planking
My maximum plank time without a rest has been half an hour so far. I could do more, but don’t overdo it. Moderation for workouts is important for me. But some people do planks for longer times. For example, a male friend of mine does an hour every second day, and a female friend does 45 minutes once a week.
Interestingly, according to Guinness World Records, the longest time in an abdominal plank position for a female is 4 hours, 19 minutes, and 55 seconds. Dana Glowacka achieved it from Canada in Naperville, Illinois, USA, on 18 May 2019.
For males, Daniel Scali from Australia has broken the record for the longest time in the abdominal plank position as a male with 9 hours, 30 minutes, and 1 second. He set the record in Adelaide, Australia, on 6 August 2021. This smashes the previous record of 8 hours, 15 minutes, and 15 seconds, set by ex-marine George Hood (USA) in February 2020, who was then 62 years old.
You can watch Daniel Scali on the Guinness World Records channel of YouTube.
Conclusions
Planks play an essential role in fitness, improving people’s agility, flexibility, and strength at different ages and fitness levels.
As an isometric training, planking is relatively safer and joint-friendly. In addition, planks can be used before and after weight training, intense calisthenics, and high-intensity interval training.
In addition, planking is convenient and can be practiced anywhere. So, planks can be ideal for use in the workplace and during travel times.
Planks can improve our posture by toning several muscle groups. Planking can engage muscles of the legs, arms, shoulder, neck, abdominal, and pelvis. These muscle groups are essential for having a straight and balanced posture.
Improving core strength is essential for mobility and balance. Planks are whole-body workouts. Regular use of planks can strengthen the core substructure of the body and make it more flexible.
Planks can also reduce the physical stress on the shoulder and neck muscles tensed by using computers. By engaging shoulder and neck muscles frequently, planks help them mildly stretch and improve stability.
Here is a video on how to do planks correctly.
My favorite workout after a barefoot walk and trampoline became calisthenics. I learned about the importance of calisthenics from a centenarian.
Besides increasing the hormonal intelligence of my readers and writing about neurotransmitters such as dopamine, serotonin, oxytocin, GABA, and acetylcholine, one of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.
I aim to educate, create awareness, and empower my readers to take control of their health and well-being.
Here’s How I Got Healthier and Smoother Skin via 5 Lifestyle and Holistic Health Methods.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
Petechiae, ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.
As part of my creative non-fiction writing goals, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.
Sample Humorous Stories
Finally, After Burning Her House, Georgia Found Enlightenment
Hilarious Tips to Prevent Brain Atrophy and Keep the Gray Matter Giggling
8 Psychological Points I Had to Unlearn and Relearn the Opposite
Based on my writing experience and observations, I documented findings and strategies that might help you amplify your voice, engage your audience, and achieve your desired outcomes in your writing journey.
I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on cellular, mitochondrial, metabolic, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.
You might join my six publications on Medium as a writer by sending a request via this link. 24K writers contribute to my publications. You might find more information about my professional background.
As a writer, blogger, content developer, and reader, you might join Medium, Vocal Media, NewsBreak, Medium Writing Superstars, Writing Paychecks, WordPress, Cliqly, and Thinkers360 with my referral links. These affiliate links will not cost you extra to join the services.
