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Danni’s 4 top tips for 50 years and beyond !

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  • To remain fit,

We should all exercise every day, in as many ways as possible. Walking 15 or 20 minutes daily is the very minimum, but for optimum fitness, walking needs to be complemented with regular strength training, balance and stability exercises and stretching and mobility work. Find a form of exercise that you love and do it with a partner or friend… You won’t find it a chore if you enjoy yourself, and you may actually find yourself looking forward to your exercise sessions.”

  • Be active everyday,

Focus on moving more and sitting less by keeping track of your steps each day. Incorporate some form of resistance training twice a week to protect your bone health and maintain your strength. Try doing some balance exercises everyday. Stand on one leg while waiting for the kettle to go off. Include some core stability exercises such as  yoga to improve flexibility, address past injuries and reduce back pain. Start small and gradually build up into a regular routine. Look for group exercise classes to make things fun and social. Seek out the help of an exercise physiologist for expert advice.”

One of the biggest misconceptions

Out there is that as we age we can’t do the things we did when we were younger. However, there are thousands of people out there proving this theory wrong every day. One of the biggest factors that causes us to deteriorate as we age is a sedentary lifestyle and quitting the healthy activities we did in our youth. There are people in their 70s, 80s and beyond still competing in competitive sport, so the limitations we have are the ones we impose on ourselves – simple as that.”

  • Weight training
    Weight training can strengthen your bones and your muscles, and it’s an essential part of any exercise program. This type of exercise can incorporate weights, elastic bands, or machines.

Below are 4 great weight training ideas.

  1. Squats and push-ups can be done with and without weights. These strengthen the chest, arms and lower part of the body. Try starting with one set of 12–15 reps, and work up to three sets.
  2. Planks these  are excellent for the core area of the body, and a simple plank works more than 20 muscles in your body. You can do against-the-wall planks to start out. Hold for 20 seconds and work up to 60 seconds. Follow the same rep and set program for squats and push-ups.
  3. Bicep hammer curls  target your upper arms, so you’ll feel stronger when carrying things around. While standing, hold three to four kilogram dumbbells at your sides, palms facing your body. Bending your elbows, bring the weights up to the chest while keeping your palms facing each other. Stop when the weights touch your shoulders, and hold for two seconds before lowering to the original position. Start with 10 to 15 reps.
  4. Lateral and front raises  strengthen your shoulders. Start with your legs shoulder-width apart and start in the same position as for the bicep hammer curl. Raise the weights until they’re parallel to the ground before returning to the starting position. Do two or three sets of 10–12 reps.

In regards to my question is it possible to get into the best shape Danni say’s yes it is, with “sustaining the motivation and discipline” and to stick to your plan. She says you need to have three things in place.

First you need a purpose. If you want a better life, physical movement is the “on switch.”

Secondly she says you need to plan all your workouts in advance — what you’re going to do and what time you’re going to do it. It’s like making an “appointment with a healthy choice” that can change your life for the better.

And third, you need people to be accountable to. “Being in great shape after 50 is easy when friends and family who want the same things, help to hold you accountable  .

Thanks and remember ” look after your body it’s the only place you live in ”

Danni Liberatore

 

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