Evening Hello Team

You have done a Great Job in meeting your Goals for March. You Finished Strong! 👍
Keep up the Great Work, I stand with you and cheer you on your journey! Hope to see you joining me and pressing forward to meet your goals during this next month of April!

Let’s Get Started:

As an older adult, regular physical activity is
one of the most important things you can do for your health. It can prevent or delay many
of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.

Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.

Adults aged 65 and older need:
* At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
* At least 2 days a week of activities that strengthen muscles.
* Plus activities to improve balance, such as standing on one foot.

If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.

Did you know?

What are the four main types of exercise that “Older Adults” need to stay healthy?

According to the Mayo Clinic Research has shown that it's important to get all four types of exercise: endurance, strength, balance and flexibility.

This next month we are focusing on Nutrition, Cardio and Strength Training and will aim to increase our Daily Minutes and aim to Break up our Daily Fitness into Two Sessions in your day, you choose what part of the day you will exercise.

A Suggestion: Perhaps your second Fitness Session you might take a short Brisk Walk around the Block or a Quick Lap around your Pool? your choice!

So who is with me? I hope to see you all onboard and joining me for this next month of April! Let’s Go For It and Be as Healthy and as Fit as Possible.

Let’s aim to meet our Goals and Finish Strong!

Let’s Sparkle ❇️ and Shine 💖 on Together!

God Bless
From your Friend and Team Leader
Judith

Team Goal # 1 Nutrition

- aim to drink at least 6 to 8 glasses of water per day
- Track your calories per day
- Eat at least 5 to 8 servings of fresh fruits and veggies per day
- Eat at least 25 grams of Fibre per day

Team Goal # 2 Fitness

- Set a goal in how much weight you want to lose
- Focus on Cardio at least 5 days a week at least 30 minutes or more per day

I encourage you to break up your sessions to having two sessions per day; instead of a full 30 minutes or more per session do 15 minutes or more in the morning and 15 minutes or more in the afternoon for a total of 30 minutes or more per day. If you can exceed your Goal of 30 minutes per day, go for it but please be careful, I suggest you add 5 minute increments to each session you are doing so you are gradually increasing the amount of your Fitness minutes to keep safe!

- Aim to Strength Train 3 days a week at least 20 minutes or more per session

Again for Strength Training I suggest you aim to divide your sessions up to two 10 minute increments to each session you are doing so you are gradually increasing the amount of your Fitness minutes to keep safe.

Add some Balance and Flexibility Exercises:

Did you know?

Foot Massage Promotes Flexibility and Balance

“The health of your feet is key in maintaining balance,” Poe asserts. This easy foot massage keeps your feet flexible. Stand or Sit tall. Place a tennis ball or racquetball under your foot (a softball, baseball or golf ball works, too). Gently roll side to side and front to back, enjoying the pressure of the ball on your foot. “If you find a place that feels really good, hang out a while,” she suggests. After a minute or so on one foot, then switch to the other.

Suggestions:

I have included some Fitness Video Links for you to follow along in your Daily Workouts!

https://youtu.be/E188slxISG8

spark people with Coach Nicole

https://youtu.be/c3NDzgqjfyU

Jackie Tally using arms and legs

https://youtu.be/RrEZjowZWGo

Jackie Tally chicken fat chair fitness