Exercise
Overview--I've exercised daily for several years, else I'd probably weigh a lot more than I do as I begin this journey. I use a Fitbit Versa 3 to track my steps, cardio and peak heartrates. I try to get at least 35 minutes cardio or above daily., and my Fitbit helps me monitor this. While other trackers are available and work well, I prefer my Versa 3 because it tracks everything well, and provides weekly progress containing complete overviews and updates. I also carefully monitor my resting heartrate, because it indicates heart performance and problems. So far, mine is rather good, consistently moving between 56 and 63 because the average resting heart rate for women my age is 74. I can do my walks and exercises no matter where I am. For now, I am continuing the same regimen, but use some of the below activities as well.
Core Strength Protocol--I added several exercises focused on core strength, and this is one of the routines I'm using.
Balance--This is focused on balance training for seniors, but I'm sure it's good for everyone.
Deadlifts--I recently discovered the value of deadlifting and do this on the days I don't use free weights. This exercise utilizes many muscles that are otherwise neglected. Sometimes I use cables to complete deadlifts and the method is linked here.
Zumba--I attend area classes in Birch Bay, and I also use a YouTube Zumba playlist.at home when they are unavailable live. This is a great way to get steps and cardio and I really enjoy it! I particularly enjoy this dance video.
Swimming--Sometimes I water walking while Steve swims laps. In Hawaii I do this for about thirty minutes every day. My favorite exercise place while we are in Birch Bay is Grandview Aquatic Center located in British Columbia. We can cross the border and get there in less than fifteen minutes. However, since COVID we've not attended there. Instead, we've frequented Forge Fitness in Lynden, Washington and Bellingham Fitness in Bellingham, Washington. However, as soon as the border opens, we will return to Grandview. When we are in Hawaii, we attend 24 Hour Fitness in Kapolei and really enjoy their facility. When that is unavailable, we visit the YMCA in Mililani, although there are others that we use sometimes that are very nice.
Golfing--We have favorite golf courses in Hawaii and in Washington. Golfing is a great exercise for both of us because we walk instead of riding in carts. The Washington course is called Grandview and in Hawaii, we golf at West Loch Golf Course. These are both public courses and we enjoy them, especially because the price is right!
Power Walking--High intensity interval training is the best way to get my heartrate up for the 35 minutes daily required cardio. I complete two sets of HIIT daily and water walk to round out my 10,000 daily steps.
Free Weight Lifting--I complete upper body exercises Monday, Wednesday and Friday. This includes1 set of 12 lifts using each of the following: chest press, chest Pulls, lateral raise, front raise, upright row, bicep curls and triceps extension.
Squats--I've decided to add squats to my weekly routine. Initially, I thought I was going to do them on Tuesday and Thursday, but instead, I am integrating them into my daily walks and completing four sets of twelve reps each. I probably need to do more and a variety, but I shall start slowly, and see how it works out. This will be hard for me to get used to. I am doing the basic squat referred to as the holy grail of squatting. To do this you place your feet slightly wider than your shoulders pointing your toes out just a little. When squatting, use hip hinge rather than sticking out your rear. Bend arms at the elbow and clasp them in front of your chest. Keep your back straight, and squat using ankle and hip flexibility.
Stair Stepping Machine--This is very hard for me. Even though my home has stairs, I get really tired climbing on this machine. So far, I am able to last three minutes. I am going to keep it up and see if I improve. I am linking to the Mayo Clinic fitness page for your information. You might want to include some other listed exercises with instructions and examples.
Rowing Machine--I'm adding at least five minutes of rowing to my daily workout routine, because it helps strengthen muscles in the upper back.
Leg Press Machine--I complete one set of 15 repetitions daily. This works all of the major thigh muscles plus a whole lot more! Trying to lift 50% of your body weight is recommended.
Seated Hamstring Curl--I complete three sets of 12 repetitions daily, beginning with 40 pounds. This targets the hamstring muscles in the back of the thigh. Strong hamstring muscles help to protect your ligaments in the knee.
Yoga--I'm going to add yoga to my daily workout routine, because it helps with flexibility and core strength. I'll try to do this daily, preferably in the morning. A ten-minute core strength routine is linked here because some days that is all I have the time or energy to do. Another yoga protocol focused on core strength is linked here.