5 tips for exercising your way to a better, healthier, longer life.

Workout tips for baby boomers

We understand. You have a job, you are a parent, a grandparent or a caring partner and your day is usually very busy.

Do you find yourself saying things like:

“I would love to do more exercise, but I’m just too busy at the moment.”

If so, don’t worry!

At MindMate, we want to help you to be more healthy and fit. 10 minutes per day can really make a difference. MindMate’s daily activities plan is perfect for those who just want to get started.

A workout routine is important for you, regardless of your age. Why? Because research suggests that it might ward off a number of age-related diseases such as:

  • Cardiovascular disease
  • Dementia
  • Weight gain
  • Diabetes
  • Stroke
  • Depression
  • And even some cancer types

Here’s how to start:

1) Every step counts

If you are not already doing so, activity trackers, like the FitBit or the Apple Watch can really help. You will be surprised how easy it is to get your steps in, as you will be constantly reminded how active you were and are during that day.

2) Find a routine you enjoy

It is hard to start with a workout routine if you don’t enjoy it. You’re more likely to stick to it if you really like what you’re doing.

You like Tennis? Go for it! You like yoga, brisk walking, racing against your dog or even stand-up paddling – do that too. Every activity, where you’re active counts.

3) Set yourself goals

“Getting fit” is a good goal to have, but it isn’t measurable. Maybe, you can’t do a full push-up, or you can’t go very low while squatting, or you can hold a plank just 5 seconds.

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Make your goal to do 2 full push-ups, go lower while squatting, or hold the plank for 15 seconds. Every time you reach a goal, make a new one. Working like this means you can see your results better, and it keeps you motivated.

4) Find a workout partner

If you know that somebody is waiting for you to do the workout together, you are less likely to quit working out. Besides, it’s great to have somebody with you who can support you and can cheer you on, if you’re not feeling too good about yourself.

However, be careful. If you choose a workout buddy who is less motivated than you they might be a bad influence.

5) If you’re busy, sneak in some single exercises

Of course, you are still active by yourself and won’t have time every day. Keep in mind that you don’t have to complete a full body workout every day.

There are some very easy ways to get your heart rate going and your muscles burning. Just make sure that you do a little warm-up before you start:

  • Jog in place for 2 minutes
  • High knee jog for 1.5 minutes
  • “Booty Kick” jog in place for 2 minutes
  • Alternate knee raise for 2 minutes

In less than 8 minutes, you then got a fantastic workout in, which counts towards your daily routine.

If you want to fit in subtle exercise along with other tasks, you can combine muscle building stretches and lifts while doing the washing up, ironing, or watching the TV. Standing with your feet together, with a straight spine, and lifting your feet to stand on your toes over and over again, will help with your posture and your ankle strength, while building your leg muscles and helping with your balance.

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In the MindMate app, we provide you with even more short workout sequences, which you can easily do in a few minutes at home.

What are you waiting for? Get into your workout clothes and start your journey to a fitter and healthier lifestyle.

Dr Jamie WilsonFounder and Chief Medical Officer at Hometouch

Dr Jamie Wilson is hometouch’s founder and Chief Medical Officer. Jamie’s creation of hometouch was inspired by his work as a dementia psychiatrist in the NHS, and he has written about healthcare issues in The Times and the Evening Standard. Jamie has a MBBS from the University of Leeds and has spent a decade in the NHS, working as a Psychiatric Registrar and Memory Specialist at Imperial College Hospital.

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