§ We came to this world to LIVE OUT LOUD!
Less Exercise is Better Than More Exercise!
How and what I eat and drink!
How and when I exercise!
Shifted my mental paradigm around getting older!
In last week’s post, I shared about the changes I made to what I eat and drink.
In this post, I want to share with you about the changes I made in how and when I exercise.
The great news – It turns out that less is more!
As I interviewed experts in physical fitness (women like Debra Atkinson and Dr. Jessica Drummond), I learned that as we get into our peri-menopausal years and beyond, we need to exercise differently (and often less) than we did before.
I learned that at this stage of life we need to workout less and smarter.
1. 20 to 30 minutes of HIIT (High Intensity Interval Training) – 3X week
Healthline lists the benefits of HIIT:
1. HIIT can burn a lot of calories in a short amount of time – HIIT may help you burn more calories than traditional exercise, or burn the same amount of calories in a shorter amount of time.
2. Your metabolic rate is higher for hours after exercise – Due to the intensity of the workout, HIIT can elevate your metabolism for hours after exercise. This results in additional calories being burned even after you have finished exercising.
3. It can help you lose fat – High-intensity intervals can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment.
4. You gain muscle using HIIT – although not as much as by lifting weights.
5. HIIT can improve oxygen consumption – High-intensity interval training can improve oxygen consumption (your muscles’ ability to use oxygen) as much as traditional endurance training, even if you only exercise about half as long.
6. It can reduce heart rate, blood pressure and blood sugar.
2. Doing core work, lifting weights, yoga and going for a walk – 3X week (1 hour)
1. Do core work – Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability and makes it easier to do most physical activities. All it takes is 10 to 15 minutes of core exercises 3X week to reap the benefits.
2. Lift weights – Weight training helps slow down the muscle muscle-mass loss that happens when as we get older. It also helps to speed tup he metabolic rate and strengthen the bones.
3. Do yoga – According to Life Hack, yoga:
– Increases flexibility
– Benefits balance
– Is good for your heart
– Is good for your bones
– Reduces anxiety and sharpens the mind
4. Go for a 30-minute walk in my local park – Getting outside, breathing fresh air and moving does wonders for your body, mind and spirit. Period.
3. Going for a hike or a long walk (60 minutes+) – 1X week
I spend much less time working out than I used to yet I feel stronger, healthier and more confident. I now know I can hike for hours with no knee pain, or hip pain later.
What about you? How do you like to move your body? What works to keep you in shape?
I love connecting with you! Leave a comment below or send me an email at natalie@nataliematushenko.com.
Happy Tuesday!
Natalie
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Very good and helpfull
Thanks!