Wellness requires Daily Exercise – Ideally following an/your own Exercise Regime.

Personally I prefer cardio exercise and over time developed my own Exercise Regime. As a way to keep fit, keep my joints working well and to lose weight, I follow my 12 point exercise plan at least three times per week, including my goal of 10,000 steps per day, and by walking and jogging  at least 5 out of 7 days per week. I allow myself maximum of one hour to complete the full regime (mentioned below) in one session and at a tempo that brings on a very good sweat and high pulse rate (for lung and heart function) – No sweat equals No exercise!

My 12 point exercise plan:

1 – Arm stretches (whilst in place march or walk)  (with arms held chest/shoulder high, fingers pointed and touching at chest, swing out to full stretched arms length sideways and back– repeat 80 times whilst marching);

2 – Sit-ups (with stretch out arms shoulder height and fingers pointed – 20 of);

3 –Hi-kicks (shoulder high with alternating left and right foot, toes to touch stretched out arms and fingers held shoulder height– 40 of);

4 – Weight marches (with 12 pound dumbbells in each and lifted up from stretched arm alongside of body position up to shoulder height whilst marching – 40 of);

5 – Push-ups (standard push-ups – 30 of);

6 – Ab-slides (with a roller slide device – started out with 5 of, now at 50 of);

7 – Floor touches (feet apart, starting with stretched arms above head to touch the floor as far possible in front of you, in the middle, and as far back as possible between legs – 20 of);

8 – Toe touches (feet together, starting with stretch arms above head bend forward to touch toes – 30 of);

9 – Arm circle swings (first one arm then the other, to swing 360° to the front 10 times and then 360° backwards 10 times– not so much as an exercise, mainly to keep the arm sockets in good working order);

10 – Biking (Spin bike or Road bike at speed between 25 to 27 mph – 3 miles per day);

11 – Stair steps (4 flights of 15 stairs steps per flight – 3 times up and down = 12 flights of stairs); and last but not least

12 – Jog/Brisk Walk (1 1/2 to 3 miles at a time). I have found this Timex Men’s Ironman 30-Lap Watch to be the ideal companion to my daily workout routine (and at a very affordable price at Wall-Mart)…just click the image to see more..

Keep a record to measure your progress with your exercise program and feel free to Challenge Me Challenge YOU! and please let me know how you do…And of cause, you cannot go to all these lengths without eating right.

 

Disclosures and Disclaimers:
1 – I am not a medical professional of any kind – all information shared stem from personal research on the web, books, magazines and personal experience, and should not be construed as medical or other similar professional advice of any kind. Please consult your medical doctor/applicable qualified medical professional regarding any wellness improvement actions, diets and exercise you may wish to pursue.
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