Diet alone cannot guarantee a slim waistline or a flat tummy. A balanced diet coupled with exercise will do the trick. Walking 30 minutes to one hour everyday will help you trim the fat and make you feel good. Check out which exercise regimen is best for you.

In your 30s or 40s?
Rx: One hour of weight training, 3 days a week. You can use light weights (3-5 pounds) or heavier machines. Do this routine and do some cardio exercises like brisk walking or jogging in between. As one advances in years, lean muscles decrease while body fat increases. So a regular exercise routine is a must. But make sure you do it the right way. Consult a trainer if you have to.

Or 50s…
Rx: 4 to 6 cardio sessions a week, 20 to 40 minutes each, plus half an hour of weight training twice a week, 8 to 12 repetitions of each exercise, or 15 to 20 using lighter weights. Always stretch afterwards. Turning golden does not mean slowing down. Far from it! In fact, getting into a fitness regimen is one the best things you can do for a healthy body and sharp mind. Just make sure you get your doctor’s go signal before embarking on any exercise or weight training routine.

Or in your 60s…
Rx: 3 days a week of challenging, but not exhausting cardio, such as a slow jog.
Include 3 days of weight training using lighter weights, in slower, more controlled
movements. Combine with slow, sustained stretching. Walk most days of the week.
Tend a garden. Plant herbs on your window sill. Take up dancing.

Some words of advice: You need to warm up. Do “cat stretches” to reduce muscle
rigidity. Or you can try more moderate, time-tested exercises such as tai chi and yoga. If you’re a bit more adventurous, try the bosu ball ( a soft half-dome ball used for standing and sitting exercises) which is perfect for balance and stability training.

Making the right moves will help shape you up and lift your spirits. The key is doing everything in moderation. Variety is the spice of life. Keep interested and always be interesting. Live each day fully and positively. That’s what joie de vivre is all about.

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