Last week I talked about my love of exercise, especially walking and how it helps with de-stressing for me. I am a huge advocate for routine exercise and the benefits for your body. I am often asked what I do to stay in shape. The sweat and heart beating from cardio has long been my thing. More and more we hear about how studies show that as we age, our muscles start to deteriorate. Because osteoporosis runs in my family, bone health became important to me as well. For years I was reluctant to weight train for fear of bulking up, but have changed my ways and realized that my body needs both.
Weight bearing is good for our bones, but cardio is important too. As with everything, I’ve realized a healthy balance of both makes me feel the best.
My typical week these days includes at least 30 (but usually 45) minutes of walking 4 days, 2 sessions of Pilates with light weights, and 2 days of 30-minute interval training alternating with cardio and weight-bearing exercises. I try to take one day off a week to rest.
One of my favorite 30-minute routines consists of 1 minute on the treadmill and then 1 minute strength training, alternating for 30 minutes. I often include planks, leg lifts, squats, lunges, bridges, deadlifts (individual and both legs), pushups, wall sits and band-resistant walking.
This works for me, but may not be the answer for you. Be realistic when starting a weight-training routine or any new workout routine. Set small goals, even if it means parking farther away so that you get more steps in for the day. I love working out with a friend or my husband. The accountability from working out with someone else is often helpful.
There are also so many ways to use technology to help you stick to your goals. You can set an alarm to walk or as a reminder to drink water — or use one of the many apps to check your calories and log your daily activity so you can meet (or set) new goals to keep you on track.
Whatever your goals are, I hope you stick with them for your healthiest year yet!
