'LEG GOALS'
I’m a fit mum-of-7 at 60 and I’m in the best shape of my life – I swear by a FREE workout you can do at home to tone up
Scroll down to find out how much exercise you should be doing and when
A 60-YEAR-OLD woman, who is in the best shape of her life, has shared a quick workout that you can do anywhere.
So if you’re looking to get fit and don’t know where to start, then fear not, you’ve come to the right place.
2
2
Dalyce, a mum-of-seven from the US, who had her first baby at 24 and her last at age 47, is a certified personal trainer and fitness instructor.
She grew up in Las Vegas and describes herself as a “fit mum of seven” and a “home workout expert”.
Not only has she completed three marathons back to back, but she often shares quick and simple workout videos online, making it more accessible for women to tone up and get fit.
In one of her clips, we saw the brunette beauty wearing a red co-ord, as she demonstrated a quick workout that you can do in your kitchen.
Read more real life stories
So even if you haven’t got round to setting up that gym membership yet, you can still join in and tone up.
Dalyce said: “If you want toned and fit legs, it requires muscle - not just less fat, but muscle.”
She then wrote: “Here is a leg work you can do anywhere.”
And don’t worry, it won’t take hours. In fact, according to Dalyce, it “only takes minutes”.
Most read in Fabulous
The fitness fan continued: “Add it to your next leg day or use it as a “finisher” to your heavy leg day.”
Sh then demonstrated four exercises, a simple squat, followed by a lunge to the left, a lunge to the right, with a squat and heel raise to finish.
How to get a perky bum - 5 crucial exercises
The fit mother explained that you should do eight reps of each exercise, and do this for three to four rounds, or five if you can.
The TikTok clip, which was posted under the username @, has clearly left many open-mouthed, as it has quickly racked up 133,300 views.
Leg goals
TikTok user
Social media users were impressed with Dalyce’s leg workout and many took to the comments to express this.
One person said: “I’m glad I found this PAGE. I’m starting this TODAY!”
How much exercise should you do and when?
There are guidelines issued by the NHS and the Government regarding how much exercise people should do each day.
People should be active daily, and avoid sitting for long periods.
The NHS recommends an adults – those aged 19 to 64 – should aim for 150 minutes of “moderate intensity activity” a week.
This works out to 21 minutes a day, or 30 minutes five days a week.
Or, they could do 75 minutes of vigorous activity per week, which could be less than 11 minutes per day or 25 minutes three days a week.
Adults should also aim to do strength exercises twice a week, at least.
Examples of moderate-intensity activities include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking or rollerblading.
Examples of vigorous activities include running, swimming, riding a bike fast or on hills, walking up the stairs, sports, like football, rugby, netball and hockey, skipping, aerobics, gymnastics or martial arts.
Things like lifting heavy weights, sprinting up hills, spin classes or circuit training are considered very vigorous.
What time should you exercise?
Getting exercise into your day, no matter what time is a good idea.
But you may want to be more selective depending on your goal.
A 2023 US study on 5,285 middle-aged adults showed exercising between 7 and 9 am was the best time if you're looking to lose weight.
Researchers found that early-bird gym goers had a lower body mass index (BMI) and waist circumference than those working out later.
A 2022 study led by Prof Paul J Arciero, Skidmore College, New York, found that the optimal time of day to get your kit on might differ according to your gender.
Prof Arciero said women wanting to lose fat around their belly and hips would do better to hit the gym in the morning, but those seeking to gain upper body strength or simply improve their mood might see more results from evening exercise.
The results were the opposite for men.
If you struggle to get to sleep, it's been found that exercise in the morning may help, but exercise in the evening may help you to stay asleep.
Exercise, generally, can improve sleep quality.
Another added: “These are great! Thanks!”
A third commented: “Great work!!”
READ MORE SUN STORIES
Whilst someone else simply penned: “Leg goals.”
At the same time, another fitness enthusiast beamed: "Love workout ideas without equipment."
Topics