FULL BODY WORKOUT~My Senior Exercise Plan; #11/Long Beach-WA

It's raining cats and dogs here at the moment; but at some point the sun will prevail along our journey, and I want to be fit and ready :-)

All of the exercises I choose to do are relatively easy on an aging body: I marked my 67th year on earth in December, and I have physical limitations - such as asthma and scoliosis. But I have been fortunate enough, by the grace of Elohim, to live a full and active life without undue complications - the asthma can get a bit dicey at times, but the spinal curvature (I only found out about this condition a decade ago, when an X-ray showed it) isn't painful, crippling, or deformative in any way.

All that said, I enjoy my exercise time, and do what I do with my body, thoughtfully.

So, I'm in my she-cave-room, working muscles and burning off calories …

Stepper & weights, today …

Steppers provide a full-body workout; they can also strengthen and tone muscles in your lower body, including your calves, quads, hamstrings, and glutes.

A stronger lower body, which you get from consistent use of a stepper, will make heavy lifting, running, and other forms of activity easier.

And toning your upper body with weights will strengthen the muscles needed to live a full, enjoyable, functioning body - allowing you to age gracefully.

10 Minute Tone Your ARM Workout With WEIGHTS | Biceps, Triceps, Shoulders: https://www.youtube.com/watch?v=gVO_Zre2Tbg

Still in the safe zone … I'll bump up to 8-lb. weights, next time; I hardly felt "the burn" with the 5's.

Also, warmer weather (please, God!) is only a few short weeks away, so I added back exercises to my toning repertoire: I like to wear sleeveless tops when the heat is up - and will do that as long as I am able to pull it off ;-)

Sleeveless summers = toned and shapely arms; June & July, 2023.

[8 minutes] beautiful back and posture! Back training that can be done while standing: (https://www.youtube.com/watch?v=rX7CePwR5-k)

*BELLY FAT EXERCISES~My Senior Exercise Plan 2024; #10/Long Beach-WA 

https://roadgypsiesvalandholland.blogspot.com/2024/02/belly-fat-exercisesmy-senior-exercise.html

HEART WORK~My Senior Exercise Plan 2024; #6/Quartzsite-AZ

A week ago I had a pretty painful angina episode - I've had heart pain most of my life, so I don't get concerned too much … but this one h.u.r.t., and had me wondering if maybe I was having an actual heart attack. I wasn't, but I did decide to get back to a more active lifestyle/healthier diet: I've let these things slide since remarrying and living on the road.

I'm 6 days into my morning exercise routine: at least 150 minutes of moderate aerobic activity a week (22 mins./x 7 days) … and because my heart and lungs haven't been worked for  solid year, I'm taking things slow and only working my body for half an hour of aerobic and stepper exercise movements combined.

Sometime in February, I'll lengthen my workout time to an hour, adding weights and more toning exercises to the day's docket ;-)

DO IT to LOSE HIPS FAT & SIDE FAT In 7 DAYS: (https://www.youtube.com/watch?v=k5i2pMlUP4k)

During both sets of exercises, my blood oxygen was good & my heart rate stayed in a very safe beat ratio :-)

The Centers for Diseases Control and Prevention (CDC) recommend older adults engage in 150 minutes of moderate exercise per week: walking can contribute to this goal (walking around the house, the yard, and the grocery store all add up ;-)).

On average, many health experts agree that the recommended steps per day for seniors is 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.

Holland's union contracting accident happened in 2000, so he's been struggling with chronic pain for 24 years; walking for any length of time is really hard on him, but he wants to try to do more … so, we'll see what happens. He did real good a few days ago when we visited Tyson's wash to view the petroglyphs ;-)

STRETCHING BLESSINGS~My Senior Exercise Plan 2024; #5/Quartzsite-AZ: https://roadgypsiesvalandholland.blogspot.com/2024/01/stretching-blessingsmy-senior-exercise.html