“Those who think they have no time for bodily exercise will sooner or later have to find the time for illness.” Aerobic exercise is not only important for your muscles, bones, heart and lean muscle mass: it builds a better brain and keeps you blissful at the same time. Thirty minutes a day, that is all!!
In fact, research shows that as little as 20 minutes a day of intense exercise will decrease your chance of early death by 20%. Wow! That’s a great ROI!
I challenge you to get outside and start your aerobic exercises, whether it is walking, running, or biking. Don’t forget to stretch before you start this challenge. Or go out and buy a pedometer and count your steps daily, I challenge you to get 10,000 steps each day. I know you can do it; stay active throughout your workday.
Begin each workout with a dynamic warm-up. Dynamic warm-ups are stretching and moving at the same time. It gets your heart pumping and your muscles filled with blood. Begin each workout with these dynamic warm-ups!
Here are some of the dynamic warm-up exercises I’m demonstrating:
1. Hip Circles
– 10 times each leg
– 10 times, progressing forward
– Rotate legs
– Start in push-up position. Slowly walk feet towards your hands; stop once the pull in your leg is uncomfortable. Then slowly walk your hands forward to re-enter push-up position.
– Repeat inching five to ten times.
4. Toe and Heel Walks
– 20 meters, walking on your toes. Repeat with toes facing in, and then facing out. Repeat this while walking on your heels.
– At least 20 meters