3. Go For a Walk Every Day.
We all know that diet isn't the only thing we need to do to improve our physical health. The benefits of exercise go way beyond fitness and weight loss. They include:
- Improved circulation
- Benefits to breathing and lung capacity
- Increased muscle tone and better posture
- Improved joint mobility
- Grounding
- Exposure to sunshine to producing Vitamin D
- Improved mental health
- Stimulation of endorphins
...and that's just for starters!
So why don't we do more of it? We can make a lot of excuses, but the truth is that we simply don't allow the time in our already busy schedules. So here are a few tips to get some exercise into your routine that you may not have thought about:
- Walking is one of the gentlest and most natural forms of exercise that we were designed to do. Enlist your partner or friend to go walking with you as exercise is always more fun when you do it with someone. Walking together allows time for conversation, and isn't confrontational because you aren't eyeballing each other. Aim to walk for at least a half hour, and choose a time that works for you, whether that is early in the morning, during your lunch hour, after work, or in the evening. When we had kids we found the best time was after they were all in bed!
TIP: If you have trouble getting motivated, try using an app like Pokemon GO that will reward you as you walk! - Another simple but effective exercise is to use a step or low stool to work your leg muscles and joints. I learned this trick from a neighbour of mine in his 90s who had been a fitness instructor in his younger days. Even at this age, he was still doing step-ups and step-downs at the entrance to his home to stay fit! This simple exercise can be done at any time, for any length of time, with great benefits!
- If it's raining, outdoors isn't an option, or you're looking for something a little more challenging, you might want to try some exercise programs you can do at home. (Please Note: I don't derive any personal benefit from the following recommendations.) Some programs that I'd be happy to recommend include:
- 5BX (for men) and XBX (for women) are physical fitness programs that were developed by the Royal Canadian Airforce in the 1960s and 1970s that only require 11-12 minutes a day. They can be downloaded for free from the Internet Archive.
- If you need something less strenuous take a look at T-Tapp 180 on YouTube. Teresa Tapp created a 15 minute isometric workout that is suitable for any age, works on multiple muscle groups, stimulates the lymphatic system and can be done standing. Sadly she recently passed away, but she has left her legacy on YouTube free for all to use.
- Misty Tripoli, a fitness instructor and dancer, created Body Groove, a series of exercise programs based on dance, and specifically designed for over 50s. This program looks fun, but gives you a much more thorough workout than you would expect! These are paid programs that can be accessed via the website or a phone app.
- 5BX (for men) and XBX (for women) are physical fitness programs that were developed by the Royal Canadian Airforce in the 1960s and 1970s that only require 11-12 minutes a day. They can be downloaded for free from the Internet Archive.
If you are having difficulty getting started because of joint pain, consider taking supplements that supports healthy joints like Young Living's Sulfurzyme and BLM. If you are new to Young Living, please use this link to order:
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These are just a few ideas of ways to stay fit that don't cost a lot of time or money but will reap huge rewards. What exercise routines have you used in the past to stay fit? Share your experiences in the comments!
