What are the Best Exercises for me to do Given Limited Time and my Age?

Dear Expert:

I’m 50 years old and exercise too little. How do I make time (between my job, family and a long commute) to work out? What are the best exercises for me to do, given limited time and my age? I’m not in terrible shape.

Answer:

I understand about the busy lifestyle, but you need to make a commitment to yourself about getting healthy. Be willing to put at least 20 minutes a day of exercise. Early morning workouts can be great for getting your day off to the right start. And, it can make your long commute easier to tolerate. Maybe on your lunch hour, you could fit in a 20-minute walk prior to eating a healthy meal. On the weekends, get the family together to do an outdoor activity like tennis, cycling or playing a game of kickball, football or soccer.

The best thing to do individually is to increase your activity. Start with walking, then add activities later on. This will help increase your energy level as well as help expend calories.

For muscle toning, during your long commute you can perform isometric exercises. Isometric exercise involves contracting your muscles and holding for five to 10 seconds.

Exercises like calf raises, leg squeezes, steering wheel squeezes, shoulder shrugs, abdomen tightening, fanny squeezes, pelvic tilts and modified head rolls will help tighten your muscles.

Another thing you can try is getting up from your desk every once in a while to walk around and stretch. This will help improve blood flow throughout your body and make you feel better.

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