Morning exercise routine.
I used to be more casual about exercise, until my primary doctor told me that I am doing fine, but that I need to start being more serious about some form of physical activity. That was when I was in my 30s, and near a decade ago. I was surprised that she would say that to a healthy appearing person, in a normal BMI range. From time perspective I am very thankful to her. It is not to tell someone who has multiple diseases and is poorly mobile with aging joints to start being serious about fitness, it is to tell all very early to move and keep moving so they do not develop unhealthy habits, gain weight and risk many medical problems that may be related to obesity.
It seems more vital than ever to stay active. Pandemic changed work habits of many from unhealthy long commutes to unhealthy sit at your desk habit. We replaced one terrible sedentary activity (longer commute has been associated with weight gain with actual minutes spent behind wheel making a difference) with even less appealing routine of sitting still for 8 hours a day in front of laptops and computers. Unfortunately the same applies to school children who continue remote learning with hours behind the screens. The remote work will not go away, perhaps for many will stay for good. It is time to start thinking about sitting as health hazard (prolonged sitting has been connected by research to heightened risk of weight gain and even heart disease).
While I enjoyed joining water Zumba class at the beginning of 2020, which I described elsewhere on these pages (press button below to find out more), I am not sure when I will be comfortable to go to such class in the future.
What is left then? Certainly hiking, walking with physical distancing in mind, and many forms of home exercises. I practice all three forms of physical activity mentioned. What I take very seriously, and what I want to focus on today is my morning ritual of 5 minutes stretch routine right after I wake up. I decided that this activity is not only healthy based on studies of shorter duration of exercises regimens, but is a must, something that I do not want to leave to the off chance attitude of “maybe I will, but perhaps I will not do that today”. Simply said - no more excuses. Here is what I do:
start with comfortable place where you can stretch and move easily, perhaps place a mat or towel on the floor for padding and comfort
start with gentle stretch of arms above head and lean from one side to the other like in the picture attached to the post
kneel down and start making gentle rolls of the hips in one direction and then switch to the other
go from kneeling to cat pose where you support front of the body with the palms and alternate with extension of one arm to the front of your body in front of the head and forward and the leg to the back while the other limbs balance you; keep head gently upwards
lie on your back, lift your legs and start scissoring your feet in front of each other so only feet cross for very small movements that you will feel in calves
while on your back put your palms to cross behind the head and bend your legs in the knees. Then lift head up and alternate opposite elbow to the knee and then place head back down. Repeat alternating sides for this nice abdominal strength building exercise.
I make a set of each of the above with number of repetitions in mind, like feet scissoring for count of 100, etc.
This all takes only few minutes, but have a water handy for a refreshing drink, if you like
you may need to alter that routine for your own health reasons, e.g. if you wake up with sore neck the belly crunches may not feel good that day
I end my routine with yoga cat and cow postures with support of palms, elbows and knees with gentle breath in and out, and either arching or collapsing my spine with each breath and each motion.
The very last of that morning ritual is a prayer pose sitting on my legs bent and my arms forward above the head and on the floor and I pray and meditate for few moments.
Then I just recently learned from Dr. Gould, the chiropractor in Rhode Island about simple stretches to do during the day to benefit the back and prevent sore muscle. Press button so see more.
