A Year Of Flow and Mobility

I am not great at strict New Year's resolutions. In our well-intentioned desire for change, it's easy to be overly ambitious and set ourselves up for failure. But I have found more success sticking to New Year's themes: identifying areas where I want to focus additional energy, and areas that I am happy to let sit on the back burner. The ways I focus my energy might change over time, but a high-level theme helps inform the kinds of choices I make.

My themes have evolved over the past few years. In 2023, I focused on improved cardio and mental stamina, culminating in my first marathon. In 2024, I ran my second marathon but also had a greater emphasis on strength and muscle mass gains. I was able to put on about 25 pounds of lean mass and got my weight and size to a level that I'm happier with.

This year, my main focus is going to be on mobility, flexibility, and movement health. At the end of 2024, I suffered a back strain that laid me out for days. It was so bad that for a while I couldn't even put my own shoes on without help from my wife. It was a shock to be simultaneously in the best shape of my life, while also feeling deeply impaired.

Nothing makes you appreciate your mobility and basic capabilities like having them taken away. This is a year to rebuild my foundations, take care of my joints, and be gentler on my body. I want a movement reeducation more than any specific strength gains.

One new activity I'm incorporating into my fitness routine is flow ropes.

So far, I'm enjoying it! I ordered a cheap 2-lb weighted rope on Amazon, and I'm slowly working through some video lessons. One week into this, here is my general experience:

• The practice provides a great way to feel in the zone for 10 minutes and unplug from the day
• Though I feel a little dorky (who knows what my neighbors think seeing me twirl ropes around outside), it's worth it
• My grip gets noticeably tired, so I'm looking forward to conditioning that muscle group
• My back feels like it received a massage after even a short session

I don't know if this will become a lifelong hobby, but it feels like a good first step in learning to flow and taking better care of my body. Whether or not flow ropes are still my thing by the end of the year, I know I'm taking proactive steps toward a successful theme this year.

Have you had any experience with gentler, flow-based movement practices? I'd love to hear about it.