I am a fit mother of 7 at 60 and I am in the best shape – I swear by a free workout

A 60-year-old woman who is in the best shape of her life shared with us a quick workout that you can do anywhere.

So if you want to get fit and don’t know where to start, don’t worry, you’ve come to the right place.

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Dalyce, a mother of seven from the US, had her first child at age 24 and her last at age 47. She is a certified personal trainer and fitness instructor.

She grew up in Las Vegas and describes herself as a “fit mom of seven” and a “home workout expert.”

Not only has she run three marathons back-to-back, she also frequently shares quick and easy workout videos online, making it easier for women to get and stay in shape.

In one of her clips, we saw the brunette beauty wearing a red co-ord set as she demonstrated a quick workout that you can do in your kitchen.

So even if you’re not a gym member yet, you can still sign up and get in shape.

Dalyce said, “If you want lean, fit legs, you need muscle—not just less fat, but muscle.”

She then wrote, “Here’s an exercise you can do anywhere.”

And don’t worry, it won’t take hours. In fact, according to Dalyce, it will take “just a few minutes.”

The fitness fan continued: “Add it to your next one leg day or use it as a “finisher” to your heavy leg day.”

Next, Sh demonstrated four exercises: a basic squat, followed by a lunge to the left, a lunge to the right, and finally a squat and heel raise.

The fit mom explained that you should do eight reps of each exercise, and do three to four rounds, or five if you can.

The TikTok clip, which was posted under the username @fit__momof7has clearly caused quite a stir, as the video has quickly been viewed 133,300 times.

Social media users were impressed with Dalyce’s leg workout, with many expressing their support in the comments.

One person said: “I’m glad I found this PAGE. I’m starting it TODAY!”

How much should you exercise and when?

The NHS and government have issued guidelines on how much exercise people should get per day.

People should be active daily and avoid sitting for long periods of time.

The NHS advises adults – aged 19 to 64 – to do 150 minutes of ‘moderate intensity activity’ a week.

This equates to 21 minutes per day, or 30 minutes five days a week.

Or they can do 75 minutes of vigorous exercise per week, which is less than 11 minutes per day, or 25 minutes three days per week.

Adults should also aim to do strength training exercises at least twice a week.

Examples of moderate-intensity activities include brisk walking, water aerobics, cycling, dancing, doubles tennis, pushing a lawn mower, hiking, or roller skating.

Examples of vigorous activities include running, swimming, cycling on a fast bike or in the mountains, climbing stairs, sports such as football, rugby, netball and hockey, skipping rope, aerobics, gymnastics or martial arts.

Things like lifting heavy weights, sprinting up hills, spinning classes or circuit training are considered high intensity.

What time should you exercise?

It’s a good idea to exercise every day, regardless of the time.

But depending on your goal, you may want to be more selective.

A 2023 US study of 5,285 middle-aged adults found that exercising between 7 and 9 a.m. is the best time to lose weight.

Researchers found that people who hit the gym early had lower body mass indexes (BMIs) and waist circumferences than people who exercised later in the day.

A 2022 study led by Prof. Paul J Arciero of Skidmore College in New York found that the optimal time of day to put on your gear can differ depending on your gender.

According to Professor Arciero, women who want to lose fat around their stomach and hips should go to the gym in the morning. However, women who want to strengthen their upper body or simply improve their mood will see more results from exercising in the evening.

In men, the results were opposite.

If you have trouble falling asleep, exercising in the morning can help. However, exercising in the evening can also help you sleep through the night.

In general, exercise can improve the quality of your sleep.

Another added: “These are amazing! Thank you!”

A third commented: “Great job!!”

While someone else simply wrote: “Leg goals.”

At the same time, another fitness enthusiast enthused, “I love workouts without equipment.”