I work out every day. Yes, every day. As I’ve grown older, I noticed that I have to do about twice the work that I did just 10 years ago. Maybe three times the work that I did in my 20s. It’s hard work and like I told my husband, it’s a part-time job.

It takes about an hour to get in a “good” workout. Getting an excellent one—one designed to prevent health conditions—takes longer.

A “light” workout day is a day that I might just walk on the treadmill but not lift. A heavy day involves cycling, rollerblading, lifting weights and floor exercises (like planks and crunches). Most days are somewhere in between.

Every workout should have a variety of exercises. Here is a sample plan, actually, the one I did today.

• Crunches 2×21 and Pilates “water slaps” x 100
• Working in garden (watering, lifting, moving planters) 30 minutes (functional exercise)
• Squats, deadlifts, bench press, inclined bench press, leg press, leg lifts, lawnmower pulls, overhead lifts, weight ball throws (2-3 times each, x 10-15 repetitions)
• Treadmill for 30 minutes, varying speeds and inclines

Seem like a lot? Well, you’re correct; it is. A workout like this takes about three hours. Don’t have time for a three hour workout? You can also split it up into multiple sessions. Example: lift in the morning; walk at lunch; cycle after work.

However you get it in, the benefits are numerous: improved cardiovascular fitness, stronger muscles, lower blood pressure, well-maintained blood sugar, and more. You may choose to join a gym or get equipment for your home. Contact our fitness coach if you have questions.

It is important to set fitness goals. Contrary to popular belief, the purpose of working out is not always about losing weight; instead, it’s about taking care of your body so you can avoid health problems. For me though, it’s also about not having to replace my wardrobe. 😁

As one of the Black ladies aging gracefully, I share all that I do and all that I am learning with other ladies to encourage them to make time to exercise. Growing up, many of the older people in my family suffered preventable health conditions. I wish that I knew back then what I know now, so that I could have influenced some of my elders to change their diets and incorporate exercise into their daily activities.

Many people believe that they will “get to it later on” or when they retire but they never do. If you’re one of those people, start today with a morning walk. Every journey starts with a simple step.

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ColorBlindWork plans beginning and intermediate hikes at local park. Need some exercise? Follow us on Facebook to get updates. Let’s grow something!