The most important thing you can do each day is to move. We all sit too much. The American Heart Association recommends people get 150 minutes of moderate exercise each week. “Moderate” exercise is when you can still hold a conversation.
An easy way to get moderate exercise is with brisk walks. One of the simplest things I do is park far away from a store when I go shopping. That helps me reach my targeted 10,000 steps a day. You’d be amazed at how fast it adds up. Walking with a friend — or while talking on the phone with a friend — is a great way to socialize. I schedule walks on my calendar with friends instead of coffee or lunches.
Pilates is another low-impact, moderate activity that works for all ages and abilities. I recommend taking three Pilates classes a week as part of your weekly movement. At Club Pilates, we have a variety of classes that can help you reach your goals. Some classes focus specifically on strength training, which is important to keep bones strong as we age — especially for women. Many of our class types at the studio incorporate free weights into your routine, upping the weight and spring resistance as you grow stronger. Strength training at home can be as simple as holding a two-minute plank using your own body weight. I do this after I brush my teeth.
Throughout the day, stay hydrated and eat lots of protein. My goal is to drink 64 ounces of water daily. My children will eat eggs or a protein shake before school. I do not believe any food is bad, but my children know they need to eat their five fruits and vegetables before reaching for a bag of chips, and we save dessert for the weekends.
Sleep is important. I try my best to get at least eight hours a night and stick to a routine. I tell my kids my mom clock-out time is 8:45 p.m. At that time, I read or listen to the Calm meditation app and go to bed by 10 p.m. I also love naps. A 20-minute nap during that low-energy point after lunch will refresh you better than a cup of coffee.
Karen Spidare is a co-owner of Club Pilates, Bridgewater, with her husband, Todd. Learn more about Pilates at clubpilates.com/location/bridgewater.
Smoothie
Blend:
2/3 c frozen mango
2/3 c frozen pineapple
1/2 frozen banana
Handful of spinach (I like to freeze fresh spinach, which crumbles when you compress it and makes it easy to add to smoothies.)
Water
Walking with a friend — or while talking on the phone with a friend — is a great way to socialize.