Fitness

Physical fitness keeps limbs flexible, builds strong muscles, sheds unwanted calories, and improves overall physical health. Also, it can help turn emotional stress into productive energy.

Start by identifying your goal. A fitness plan will keep you on track if you want to tone up or shed unwanted calories. 

A physical fitness plan includes the following parts: Warm Up, Cardio, and Cool Down. However, Toning Up can be done instead of Cardio if you’re trying to tighten muscles and burn body fat.

Warming Up makes your limbs flexible to avoid muscle cramps throughout your workout.

Toning Up is excellent for firming up sagging and limp muscles in the arms and thighs. It also burns fat in the abdominal area, the hips, and the glutes. 

Cardio strengthens your body’s muscles, keeps your joints flexible, gets your blood pumping, and allows endorphins—a chemical released in your body—to work with the neurotransmitters in your brain, giving you an overall positive feeling.  

Cooling Down helps your body slowly return to its normal state after engaging in physical motion. 

Below is an example of a fitness plan to improve your physical and emotional health. 

Side Note: Stay hydrated, wear comfortable exercise attire and sneakers, go at your own pace, and take breaks as needed. 

Warming Up

A good fitness plan begins with stretching. Stretching helps make your muscles and limbs more flexible to avoid injuries during the more physical part of your workout. 

Here are some warm-up exercises you can try: 

Neck and Shoulders: 

  1.  Stand facing forward with your feet 12 inches apart and your arms down at your side.  This is your starting position.
  2.  Inhale slowly while silently counting to 10.  Hold this position for 2 seconds and release. Exhale slowly while counting to 10. Do this exercise 3 times. 
  3. Lower your head forward gently. Feel the muscles in the back of your neck stretch to loosen up the kinks.  
  4. Tilt your head back gently. Feel the muscles in the back of your neck begin to stretch.  Do this exercise 3 times. Return to your starting position.
  5. Turn your head as far as you comfortably can to the right. Hold this position for 10 seconds. Return to your starting position.
    Turn your head as far as you comfortably can to the left. Hold this position for 10 seconds. Return to your starting position.  Do this exercise 3 times.
Arms and Shoulders: 
 
  1. With arms down at your side, slowly move your shoulders forward. Then slowly move them backward.  Do this 3 exercise times.  Return to your starting position.
  2. With palms open and fingers extended, lift your arms above your head. Hold this position for 15 seconds, allowing your fingertips to stretch as high as they comfortably can. This releases tension in your spinal column. Remember to inhale and exhale while you extend. Lower your arms to your side. Do this exercise 3 times. Return to your starting position.
  3. Separate your feet 2 feet apart. Extend your arms outward at the shoulders. Lower left arm and move right arm upward. Arms should be at a seven and one o’clock position, allowing you to stretch your right internal and external oblique muscles. Hold this position for 5 seconds. Lower your right arm and lift your left arm in an eleven and five o’clock position. Hold this position for 5 seconds. Remember to inhale and exhale as you stretch.  Do this exercise 4 times (2 times each). Return to your starting position. 
  4.  Extend arms outward at the shoulders. Rotate your waist to the left. Hold for 5 seconds. Rotate your waist to the right. Hold this position for 5 seconds. Do this exercise 4 times (2 times each). Return to starting position.
Thighs and Hamstrings: 
 
  1. Place both hands on the back of a chair or counter for support. Bend your right knee, push your foot back, and lift to the height of your waist to give your thigh muscle a good stretch and tighten your hamstring muscle. Hold this position for 5 seconds. Return your foot to the floor. Alternate, bending your left knee. Do this exercise 2 times. 
  2. Sit on your mat with your feet about 3 feet apart. Bend your right knee, wrap your arms around your knee and pull it in as close to your chest as possible. Hold this position for 8 seconds. Release. Alternate with your left knee. Do this exercise 4 times (3 times each). 

Warm-Up Exercises for the mat: 

  1. Sit on your exercise mat with your legs extended and your arms down to your side. Separate your feet about 3 feet apart. Extend your right fingertip to your left toe, giving your hamstring a good stretch. Hold this position for 5 seconds and release.  Alternate by extending your left fingertip to your right toe. Do this exercise 4 times. 
  2. Push your right toes downward and your left toes forward to stretch the hamstring and calf muscles. Then push your left toes downward and your right toes forward. Do this exercise 4 times (2 times each).
  3. Bend your knees. Pull your stomach and chest to your knees. Wrap your arms around your knees. Tighten your muscles and squeeze. Hold this position for 5 seconds and release. Do this exercise 4 times. 
  4. Bend your left knee and cross it over your right knee. Twist your waist as far as you comfortably can to the left. Hold this position for 5 seconds and release. Alternate by bending your right knee and crossing it over your left knee. Twist your waist as far as you comfortably can to the right. Hold this position for 5 seconds and release. Do this exercise 4 times. 
  5. Extend both legs. Lift your arms as high as you can. With your back straight, lower your arms to your toes and touch your stomach and chest to your thighs. Hold this position for 5 seconds. Return to your sitting position. 

Toning Up

  1. Here are some toning-up exercises you can try: 

Note: Increase or decrease the number of sets and the time you prefer for your workout. Remember to do equal sets for both sides.

Tone Up Arms: 

  1. In your starting position, lift your elbows to the mid part of your waist. Arms should be bent. Tuck in your stomach, and bring elbows together toward the center of your chest. Feel your chest and stomach muscles tighten. Push your arms outward, allowing your chest and stomach muscles to expand as your arms push back.  Do this exercise 8 times. 
  2.  Stand with your feet about 2 feet apart.  Lean your upper torso to the left. Place your left hand on your hip. Thrust your right arm above your head and lower it. Repeat this exercise using your left arm. Do this exercise 16 times (8 times each).
  3. Stand in your starting position with your 3 -10 pound dumbbell in each hand. Bend your right elbow and lift your dumbbell shoulder height. Lower your arm. Alternate with your left arm. Do this exercise 16 times (8 times each).
  4. Kneel on your mat on your palms and knees. Bend at the elbows and push your upper torso downward about 1 inch from the floor and pull back at the knees. Feel the bicep muscles contract. Do this exercise 8 times. 

Tone Up Stomach:  

  1. Separate your feet about 12 inches apart.  Lie on your back with your knees bent and your shoulders resting on the mat. Extend your right arm and touch your fingertips to your left knee.  Feel your abdominal muscles tighten. Hold this position for 5 seconds and release. Extend your left arm and touch your fingertips to your right knee. Hold this position for 5 seconds and release. Do this exercise 8 times. 
  2. Lay on your mat with your feet together and your arms down at your side. Lift feet up about 3 feet from the floor. Hold this position for 5 seconds. Lower feet to the mat. Do this exercise 5 times. 
  3. Sit on your mat with your knees bent. Recline your upper torso to a 70-degree angle and your feet about 12 inches from the floor. Your body should be in a V-shape. Hold this position for 8 seconds. Repeat this exercise 4 times. 
  4. Sit on your mat with your knees bent. Recline your upper torso to a 70-degree angle and place your palms on the floor behind you. Lift your feet to the height of your shoulders. Hold this position as you thrust your left foot forward and pull back before you alternate with your right foot. Do this exercise 8 times. 
  5.  Sit on your mat with your knees bent. Recline your upper torso to a 70-degree angle and bend your elbows. Turn your upper torso and your arms to the left and thrust your left feet to the right for a mid-section twist. Alternate with a right twist. Do this exercise 4 times.

Tone Up Glutes: 

  1. In your standing position, place your hands on your hips. Take one step forward with your right foot. Bend your knee and push your upper torso downward as your left knee lowers about six inches from the floor. Hold this position for 3 seconds. Then lift and repeat. Do this exercise 4 times. Then alternate, taking one step forward with your left foot. Hold this position for 3 seconds. Then lift and repeat. Do this exercise 4 times.
  2. Kneel with your palms and knees on your mat. Lift your right knee to the level of your hips. Push your knee up with eight short lifts. Tighten the glute muscles as you lift. Lower your knee back to the mat. Alternate using your left leg. Do this exercise 16 times (8 times each).

Tone Up Thighs:

  1. Bend at the knees and push yourself downward in a squat. Hold this position for 3 seconds. Pull up and repeat. Feel your hamstring and calf muscles tighten. Do this exercise 4 times. 
  2.  Stand in your starting position.  Bend your right knee and extend your left leg out to the side. Shift your upper torso to the right and touch the floor with your fingertips. Push downward about 3 inches. Hold this position for 10 seconds. Feel your inner thigh muscles contract. Release. Alternate using your left knee. Do this exercise 8 times (4 times each). 
  3. Stand in your starting position. Start out on your right foot and take four steps to the right. Then take for steps to the left using your left foot. Do this exercise 20 times (10 times each). 

Cardio

Here are some fast-paced cardio exercises that are good for getting the heart pumping and eliminating unwanted pounds. 

Note: Increase or decrease the number of sets and the time you prefer for your workout. Remember to do equal sets for both sides. Also, stay hydrated, wear comfortable exercise attire and sneakers, go at your own pace, inhale and exhale as you exercise, and take breaks as needed. 

  1. Stand in your starting position. With your elbows bent, begin with your left foot, and march in place. Do this exercise 20 times. 
  2. Begin with your right foot and march in place. But this time, lift your left knee to the height of your waist to meet with your right elbow. Feel your internal, external oblique, and abdominal muscles contract with each turn. Do this exercise 40 times (20 times each).
  3. In your starting position, Extend your arms upward. Turn to your right and simultaneously lift your left knee to the height of your chest while pulling your elbows down toward your knee. Alternate by turning to your left. Do this exercise 20 times (10 times each). Remember to inhale and exhale. 
  4. Stand in your starting position with feet three feet apart. Elbows bent, as you push off on your right foot with a slight turn, lunging your right arm outward and to the left. Alternate by pushing off on your left foot with a slight turn as you lunge your left arm outward to the right. Do this exercise 20 times (10 times each). 

Cooling Down

Cooling Down is the last but vital part to any workout regimen. These exercises are done while inhaling and exhaling  deeply to allow the heartbeat to return to its normal beats per minute. 

Below are a few exercises you can try. 

  1. Stand in your starting position with your feet 12 inches apart and arms straight  at your side. Slowly count to 10 and lift your arms up in the air while you inhale deeply. Hold this position with your fingertips in the air. Then slowly count to 10 as you exhale slowly while lowering your arms back down to your side. Do this exercise 3 times. 
  2. Stand in your starting position with your feet 2 feet apart. Inhale slowly as you lift your right arm up and over, leaning your body to the left.  Exhale as you slowly return your arm to your side. Then inhale as you lift your left arm up and over, leaning your body to the right. Do this exercise 4 times (2 times each).
  3. Stand in your starting position. Step forward with your right foot, bend your right knee,  and shift your body forward as your left leg remains straight.  Slowly inhale as you lift your arms, expanding your chest with a deep breath. Slowly lower your arms. Return to your starting position. Next step forward with your left foot, bend your left knee, and shift your body forward as your right leg remains straight. Repeat this exercise 3 times. 
  4. Sit on your mat with your arms in your lap and your legs extended in front of you.  Lift  your arms  in the air as you inhale slowly.  Hold your breath and your position for 3 seconds.  Slowly exhale as you  lower your arms back to their resting place. Repeat this exercise 3 times.  

Take A Time Out!

When you’re feeling anxious or frustrated by the everyday stressors of life, it helps to mentally take time out to recline, relax,  and regroup.

The following are a few examples of the daily stressors you may encounter: 

      a. Trying to accomplish too many tasks at the same time and falling further and further behind. 

      b.  Trying to meet a deadline when the progress you’re making is moving at a snail’s pace or no pace at all.

      c.  Being stuck in bumper-to-bumper traffic when your destination is clear across town. 

      d. Trying to make a good first impression when you’re completely unprepared.

Keep in mind, that there are many other ways to feel tangled up in emotional knots and completely stressed out as a result of external stressors and internal stressors. 

External stressors are the stressors that frustrate us from the outside as in the examples listed above.  Internal stressors are our struggle to process our external stressors from the inside. 

Below are some techniques to help you manage stressors externally by processing them through an internal Time Out.  

But before we begin, it’s fair to point out that anxiety and frustration seem to share one common factor—time.  The examples shown above depend on our racing against the clock to complete one task in order to move to another. 

Since time is constantly moving, we easily feel as if it’s getting away from us, which leaves us feeling anxious and frustrated. It’s the same reason we are annoyed by the constant dripping of a faucet. The sound is much like the ticking of the second hand, moving around a clock, which plays into the idea of being in constant motion like our thoughts circling nonstop on a hamster wheel without being able to reach our destination.

Think of it this way. Slowing down our breathing slows down our thoughts, which in turn, slows down our anxiety and frustration. To help us with this process, we will use the Recline-Relax-Regroup Method.

Recline.  Mentally pull yourself away from the thing that is causing your anxiety and frustration.  Do this by directing your thoughts to a place or thing that you enjoy.  For example, picture yourself sitting on a porch swing, or lying on a hammock on a cool summer day. Perhaps you might relish the smell of fresh flowers, the soothing cup of hot herbal tea, the easy sway of your arms as you stroll through the park, or the light happy feeling you get reading from your favorite book in your comfy armchair. Hopefully, you get the picture. 

Relax.  Inhale and exhale slowly to match your breathing with the quiet calmness of your thoughts.  For a deeper feeling of relaxation, choose the first word that comes to mind when you think of your calming thoughts. Say that word to yourself as you inhale slowly. Hold your breath for 3 seconds, and repeat the word as you exhale slowly. Repeat these steps until your mind is completely focused on your calming thoughts instead of your external stressors. 

Regroup.  Now that your thoughts are calm, proceed with the thing you’re trying to accomplish by taking away the time constraint. Just think about it. Feelings of anxiety and frustration often lead to the following statements:

      – “This is such a waste of time!”

      – “I don’t have time for this!”

      – “This is taking way too much time!”

      – “Time is running out!”

Without the pressure of time, you can slow down and develop a more efficient game plan, which helps you process your internal stressors more productively to better enable you to manage your external stressors.