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6 Quick Tips to Get You Moving at 50

6 Quick Tips to Get You Moving at 50

As a reformed couch potato, I understand when women at 50 say to me that they do not enjoy exercise or that they do not have the time to exercise. But I am no longer a couch potato, and I love nothing more than starting the day with a brisk run or walk. Not only am I exercising more and enjoying it, but I am sleeping better, have less night sweats, and have more energy in my day. I will share with you six tips that were instrumental in changing my life forever.

1. Buy exercise attire.

This is number one for a reason. Many women decide not to buy leggings or suitable comfortable walking clothes, as they feel it will be a waste of money. They theorize that it is best to wait and see how successful their new routine is, but this is counterintuitive.

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When you make a purchase of leggings and fitting tops, you are making a statement to yourself and everyone around you that you are serious about making a change. Having the correct attire gives you more freedom to walk in the park (no one wants to get their designer jeans dirtied on a muddy track) and less chance of falling if correct footwear is worn.

2. Wear the clothes.

Now that you have bought your purchases, be sure to wear them. Once you are dressed for the day, you will be less likely to change clothes to go for a walk. There is an enormous selection for stylish exercise gear. No more baggy tracksuit pants and lycra tops — simple, stylish exercise gear looks great with any morning coffee meet up.

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If you work in an office, try walking to work in your exercise gear or have the exercise attire with you when you go out for a walk at lunchtime. The slightest movement in the initial stages is better than nothing. Take walking shoes to work with you and go out at some point in the day even if it is for 10 minutes and gradually build time spent walking.

3. Have your walking shoes handy at the front door.

Do not keep the walking shoes tucked away in your cupboard. Have an area at the front, or the back door of your home, to store your new shoes. This way whenever you leave you are looking at the shoes and remind you of their existence.

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4. Keep hydrated.

Tiredness is often due to dehydration. Do not confuse this with having no energy in your day to exercise. When you next feel that you should be going out for a walk, but may be feeling too tired to do so, go and have a big glass of water, and see if that puts the pep in your step that you need.

5. Team up with a friend.

Team up with a friend, or a couple of friends, and make a set date and time for your walks. Set a limit that is suitable for all and stick to it. Having someone accountable to walk with is a great trick to get you on your way and to monitor your progress.

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6. Visualize.

Christopher Reeve, tragically made a quadriplegic, used to say that when he dreamed at night, he always saw himself as able-bodied and free — never in his wheelchair. When asked him if that made him feel saddened when he woke up, he said that actually, it spurred him on. It buoyed his spirits to dream about what was currently impossible.

What an inspiration! Another quote from Christopher was, “Don’t give up. Don’t lose hope. Don’t sell out.”

This are the words I often repeat to myself when I am lying in bed and pondering should I go out for my morning run. I then think of Christopher Reeve and his yearning to have the mobility that we all take for granted. That does the trick and I am up and dressed in my attire for a run.

Whatever exercise you do, try and push yourself that little bit further to get moving. If it is just 10 minutes a day, see if you can do an extra 10 minutes a week. Be thankful and work with your body, and your body will work for you.

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Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

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  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

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8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

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      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

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