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Dr Oz's 6-Month Health Plan

Month 3: Ramp Up Your Exercise

In cultures where people live long, healthy lives, rigorous physical activity is the norm

En español l Oz Tip: Exchange sneakers with your exercise buddy. You’ll be less likely to renege on your daily walk together.

In cultures where people live long and healthy lives, rigorous physical activity is the norm. You’re already on your way with the 30-minute daily walk you’ve taken since Day 1 of this 6-Month Plan. This month we add weight-bearing, flexibility, and balance exercises. In addition to those shown below, check out all of Dr. Oz's exclusive exercise videos. (Remember to check with your doctor before starting a new exercise program.)

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walking exercise

Week 1: Walking
Boost your aerobic activity by stepping up the pace of your walking—you should be breathing fairly hard—and by adding 3,000 more steps each day.
Step it up:
A 30-minute walk adds up to about 4,000 steps. Your goal should be 10,000 steps a day. Buy a pedometer to track your progress.

 

 

 

criss cross exercise

Week 2: Strength
Add a short, 10-minute strength training program to your routine. Start with scissor legs, then add exercises to strengthen your shoulders, arms, and legs.
Scissor legs:
(Strengthens abs and inner thighs) Lying on your back with your hands behind your head, lift your legs at a 90-degree angle, point your toes, and then scissor your legs back and forth 20 times, each time pushing your knees two feet apart and then bringing them back again.

 

 

 

sit stretch exercise

Week 3: Flexibility
This week, start each day with a 10-minute stretching session. Flexibility is key to ensuring that you don’t injure yourself as you increase your physical activity. You’ll want to stretch your chest, back, abdominals, hips, and hamstrings.
Crisscross :
(Stretches back, abs, and hips) Sit with your legs crisscrossed in front of you. Keeping your torso upright and your back straight, put your right hand on your left leg and your left hand on the mat behind you and gently twist to the left. Hold for 10 seconds, then switch sides. Do the stretch twice on each side.

 

 

 

balance exercise

Week 4: Balance
Our sense of balance is coordinated by three things—our proprioception (which is our brain telling us where we are in space), our vision, and our hearing. As we age, our ability to integrate the signals from these three systems declines. But it takes only a few minutes a day to fine-tune it.
One-leg balance:
Stand by a chair, lift one leg, and see how long you can stand without letting your raised foot down. Now, do the exercise with your eyes closed.

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