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Jodi's Blog - Menopause exercise

Exercise After Age 60! Life Changing Exercise for Strength, Mood, Brain Health and Endurance!

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10 TRICKS TO SQUEEZE EXERCISE INTO YOUR DAY IN YOUR 60S

BY ANN MARIE MERSHON • 24 HOURS AGO • HEALTH AND FITNESS

Would you rather read a book than take a walk? Do you prefer cooking to working out? Well, you’re not alone.

We all know exercise is important for our health, yet only 20% of the population get regular, adequate exercise. If you’re among that 20%, pat yourself on the back. If you’re not, well… it’s never too late.

How Much Exercise Is Enough?

The American Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity, like brisk walking, per week or 75 minutes of vigorous aerobic activity, like dancing.

They also recommend strength training exercises at least twice a week, using a weight or resistance level heavy enough to tire your muscles after 12 to 15 repetitions.

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I’ve never finished a walk and been sorry afterward, but sometimes it’s hard to get myself out there. If you’ve lacked motivation to exercise, I hope these 10 tips will help you jumpstart to a regular exercise plan.

Exercise or Walk for Just 10 Minutes – Once, Twice, or Three Times a Day

If your schedule is too crazy to carve out a half hour to exercise, try stealing 10-minute segments to walk, dance, or do stretches. Try to repeat it a few more times each day.

Take the Stairs Instead of the Elevator – at Home, Take the Stairs Twice

Stair climbing is an excellent form of both aerobic and strengthening exercise. If you have stairs in your home, try doubling your climbs by buzzing back down and up each time you use the stairs. If you live in an apartment building, climb at least a few flights before hopping on the elevator.

Dance! Either Go Out or Dance in Your Living Room

At one time I was dancing around a friend’s kitchen as we cooked dinner, and his daughter asked, “Are you drunk?” Nope, music just makes me dance.

My husband and I often dance around the house. On Sunday mornings gospel music sets us off, and in the evenings, we dance to Latin, blues or rock. Of course, our favorite is going out to dance.

Find an Exercise Buddy (or Group) for a Regular Walking Date

My neighbour lost her husband 15 years ago, and she started a neighbourhood walking group to get herself out of bed each day. We all wanted to support her, and our morning walk has become a ritual. We walk a mile or two, and the socializing has bonded us. Friends are a great motivator.

Park a Few Blocks Away When You Run Errands

City dwellers, especially Europeans, walk to do all their errands, which keeps them fit. We Americans drive from one place to the next, parking as close as we can to store entrances.

How about parking at the far end of the lot, or down the street? Park your car between destinations to add more steps to your day.

Exercise During Commercial Breaks

Are you a TV junkie? Do commercials drive you nuts? Well, use them to your advantage. As soon as they pop up, you pop up, too. Instead of heading to the kitchen for a snack, take this opportunity to jog in place, lift hand weights, or do stretches. Let those commercial breaks improve your health.

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