This series of articles are a week by week guide for you – to help you lose weight and become healthier.
By practicing these you will start integrating healthier habits into your everyday lives. We will do it slowly one week at a time. Of course you should not expect super fast results, but you surely will get results that will last.
In the last week you started your days with 2 glasses of water, read last week’s post here. This should now become routine for you.
For this week,
Do a few minutes of exercise on a empty stomach.
Few minutes can be 10, 20 or 30 minutes. The important thing is to make it a part of your morning ritual. Do it every morning! The benefits are numerous but the most important one is that your daily exercise requirement is ticked 😉
You can do an intense workout in as little as 4 minutes (try from one of these Tabata routines – or start with any of these:
- Take up a 20 days ab challenge – there are numerous on pinterest or google image search – take one up that will stretch your current fitness levels
- Take up a running challenge – again as per your fitness levels, you should find one which when completed will give you a sense of accomplishment
- Stretch: Form a routine of stretches that are beneficial in counteracting the effects of a sedentary lifestyle. Focus the stretches that flex your hip flexors, lower back, shoulders and upper back. These group of muscles are the most stressed if you sit for more than 5 hours every day.For reference, look over these great stretches compiled by greatest.com which target these muscles specifically.
- Try a yoga routine – try the ‘Surya Namaskar’ or Sun Salutation series of cyclic poses – anyone from a novice to an expert can do this. However, those with a heart condition, high blood pressure, arthritis or slip-disk, need their doctor’s consent before starting the routine.This beautiful video by Divya Rolla explains each posture in detail. It takes weeks if not months to stretch through all the poses perfectly, so keep at it and see your flexibility improve.
What this does for you
Exercising should be part of our daily schedule. If any organ or part of your body is not used it gradually becomes smaller and less liable to work. Do you throw out your back while playing ball or just reaching for something on the floor? You should make sure that at the least your overall body conditioning and flexibility is in shape.
Exercise is also essential for your organs to function easily and effectively. It is necessary to promote repair and formation of tissues and excite the demand for oxygen needed for using up the consumed food.
A healthy use of oxygen also brightens the skin, gives better mental efficiency and increases the nutrition in muscles. With so many benefits exercising daily improves the quality of life as it allows you to enjoy a healthy and fit body. We should think of exercising to be as inherent to our routine as brushing our teeth.
In this week, take up the challenge of exercising at least a few minutes everyday.