USE IT OR LOSE IT applies not only to muscles
and bones, but also to heart, lungs, brains, blood vessels, joints and every
part of the body.
Inactivity kills us ---literally!
Here are some ways that exercise helps us live longer and better:
Builds muscle and burns fat
Strengthens bones and the heart
Lowers LDL cholesterol levels and raises HDL (LDL is the bad part of
cholesterol and HDL is the good part)
Relieves anxiety and stress
Increases function of elimination in bowels and other organs
Removes the lactic acid and other fatigue poisons from the body
Reports indicate many have been helped overcome arthritis, stiff joints
Increases metabolism and burn calories
Makes you feel and look better
Here are some suggestions to get you started to receive these wonderful
benefits. Begin your day with fifteen minutes of simple stretching and
exercise. First of all take a look at your posture. Lift up the bone
in your chest between your breast a little. You will feel yourself straighten
up. Tuck in your stomach and bottom and relax your shoulders. You
will look so much better and have more confidence.
These simple exercises will do wonders and take only about 7 minutes.
Stretch: Rise up on your toes. arms up; and with your hands try to
touch the ceiling. Drop arms. Relax. Do 10 times.
Bend: from the waist, hands reaching for the flood. Stretch till you
can touch the floor with the palms of your hands. Don't overdo.
Bend as you can comfortably. Do 10 times.
Torso twist: With arms outstretched to the sides, twist at the waist
and reach right and left back and forth. Do 10 times.
Hip Roll: With hands on hips, rotate the middle, holding shoulders still,
to the left, then to the right. Do 10 times slowly.
Bicycle: Lie on the floor on your back, legs up; pedal slowly and
rhythmically, Do for two minutes, the relax.
Stomach lift: Pull in your abdominal muscles, hard, harder.
Hold tight for about 30 seconds. Do once.
Shoulder shrug: Lift the shoulders to the ears and hold for ten
seconds. Relax. Do 10 times.
Now is a good time to drink your morning water.
One of the best and enjoyable exercise is walking. A daily program of
30 to 40 minutes will give you maximum benefits. To control
weight, increase time to one hour. You can divide the hour into two or
To improve lower back curvature: Spend a few minutes a day lying on
the back on the floor and contracting the abdominal muscles in an attempt to
push the small of the back downward until it touches the floor. This may
be done at first with the knees drawn up, but later it should be attempted with
the lower limbs in a line with the trunk.
For knee troubles: Stand erect and contract the muscles in you legs.
Contract real tight. If you have pain, do not worry. Keep contracting and
relaxing, for about five minutes before meals and before going to bed at
night. This strengthens the muscles and the tendons.
These are just a few ways to begin your life of activity. There are
more to come.
Keep it simple!