Keep Moving In November
Keep Moving In November: Easy Daily Routines For Energy After 60.
Keep Moving In November: Simple Daily Routines To Feel Lighter And Stronger
Movement is medicine. You do not need a perfect workout plan to feel the benefits. In November, think light and steady. Ten to fifteen minutes can wake up your lymph, support joints, and lift your mood.
Five mini routines to rotate
- Warm-room flow
- Lateral lunges 2 x 10 each side
- Bounces with hip rotation 2 x 30 seconds
- Trunk twists 2 x 10 slow
- Body waves 2 x 30 seconds
- Finish with tall posture and three deep breaths
- Walk and breathe
- Five minute easy walk
- Two minute brisk pace
- Repeat once
- End with two minutes of relaxed nose breathing
- Balance and core
- Heel-to-toe line walk 2 x 20 steps
- Sit-to-stand from a chair 2 x 10
- Standing march 2 x 30 seconds
- Gentle plank at counter 2 x 20 seconds
- Mobility snack
- Neck nods, shoulder rolls, ankle circles, hip circles, five each
- Cat-cow at wall or counter 2 x 8
- Calf stretch and hamstring stretch 30 seconds each side
- Strength basics
- Wall push-ups 2 x 8–12
- Counter rows with towel 2 x 8–12
- Step-ups on a low step 2 x 8 each leg
Indoor options for chilly days
Put on a favorite playlist, warm the room slightly, and keep water nearby. Short sessions throughout the day add up.
How to avoid overdoing it
You should finish feeling a little energized, not wiped out. If joints flare, scale range of motion or cut reps. Consistency is the goal.
Quick-Start Checklist
- Choose one mini routine each morning
- Keep shoes by the door for an afternoon walk
- Log your wins in a simple notebook
- Stretch calves and hips before bed
Download the FREE Checklist: November Keep Moving Routines
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Buy NowPersonal note: I am not a medical professional. I share what works in real life for a mostly plant based flexitarian lifestyle. Use this guide to support a conversation with your care team.
Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.
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