A weekly fitness plan does not have to be complicated to maintain a good body shape. Dr. Jane Ziegler Sojka, a professor of marketing and professional sales at the University of Cincinnati, is 71 years old and calls herself "healthier than ever."

parade reported that Soika participated in a class called "barre3" almost every day, an exercise method that combines strength, aerobics and mindful stretching. Soika said: "This exercise allows me to train muscles that I didn't know before. It also teaches us to listen to the body and adjust at any time." She also revealed that long-term knee pain has been significantly improved after the course. Soika recalled that his proudest moment was being able to freely go up and down the steep steps of the stadium to watch his grandson play. "I didn't dare to do this ten years ago."

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Her weekly exercise schedule is as follows:

Monday and Wednesday

Soika starts the day with barre3's "Signature" class, which combines strength, balance, stretching and aerobic training. Movements include full squats, full lunges, muscle-strengthening isometrics and micromovements (at or away from the bar), and compound exercises with hand-held dumbbells like bicep curls, overhead presses, and rows. “It’s just enough to wake me up, get me moving, and keep me in a good mood,” she said.

On Tuesday and Thursday

, she takes barre3's "Strength" course. "Building muscle is especially important at my age," Soica said. The class included push-ups, Romanian deadlifts and squats using heavier dumbbells (about 8 to 15 pounds) and resistance bands. “These strength training classes with music and rhythm make weight training fun,” she points out.

Friday

Soika said aerobic exercise is extremely important for heart health. She takes 45-minute aerobic classes on Fridays that include moves like popcorn squats, jumping jacks, plank jacks and speed skaters.

Saturday

Saturday is a mixed day of exercise and rest. Soika chose to take her favorite barre3 one-hour “Signature” class. "The class is more relaxing because there are more stretches, and I end each time feeling refreshed," she said.

Occasional Substitutions

Soika mentioned that some days when she felt tired after teaching at the university, she would switch to water aerobics classes.

Another secret of Soika’s health is “walking with the dog.” She and her husband share three adopted dogs, and even if it's cold or tired, she still tells herself to "look at them, put on your shoes and go out." She often reminds herself of a sentence that applies to everyone: "You don't need to go too far for a walk." Because she believes that "doing a little is better than nothing."