LUNGES Start by standing tall with feet together. Lunge forward slowly and return back to the middle. Repeat with both legs 3-5 times. Helps Flexibility www.simpleset.net Try this movement if you are experiencing hip pain. EXERCISE OF THE MONTH
The 5 Workouts Every Woman Over 50 Should Do (cont.)
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3. Squats Any kind of squat does the trick; they’re classified as a double- leg movement. Squat, jump-squat, or put a free weight (start lightly) on your shoulder for shoulder squats. 4. Lunges This is a single-leg movement: Do lunges, walking lunges, lunges holding a medicine ball, or lunges wearing an exercise band. 5. Your Choice! This is the number one exercise for women over 50. Find something you love and incorporate the moves above into it. It might be dance, yoga, swimming, walking, running, or hiking. If you enjoy it and you switch it up occasionally, you’ll stick with it, and that’s the goal.
HEALTHY RECIPE Slow Cooker Pumpkin Pie Oatmeal
• 1½ cups unsweetened almond milk • 1 cup pumpkin • 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice • 1/2 tsp cinnamon • ¼ tsp salt
INSTRUCTIONS • cooking spray, butter or coconut oil • 1 cup steel-cut oats • 2½ cups water
And now that you know what to do, beware of this big exercise mistake women over 50 make, according to Stanforth:
“Trying to train like your body is 20! Most of our bodies have more wear and tear on them, and we need to realize that joints at 50+ have had a lot more mileage on them. Be kind to yourself by listening to your body. Back off or alter your training regiment when you experience pain; consult with a fitness professional to learn how to modify movements; strengthen what is weak; and stretch what is tight.”
DIRECTIONS Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and top with pecans, maple syrup and almond milk.
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