Principle 2 Exercise

Exercise thirty minutes a day, or more.

We invite you to download our free exercise programs to start getting in shape today! After over twenty years of working with thousands of patients and athletes as a physical therapist and an athletic trainer, I can stand by these programs for their general flexibility, postural control, strength, power, and endurance. Are there better exercise programs? Probably…but the truth is, none are perfect. The thing that really matters is consistency.

Flexibility and Posture-Both Exercise program 1 and 2 have the same flexibility routine; part Yoga, partly concentrating on stretching the muscles that tend to lose flexibility with excessive computer chair sitting, gaming, or television ‘power lounging’. Perform each flexibility exercise for 15 seconds each, or more. Strength and power-Both Exercise program #1 and #2 have different total body strengthening exercises, but the same muscles are worked in entirety.

Exercise program 1          Exercise program 2

Take your pick, switch em’ up if you want. Just make sure that you do not do strengthening exercises on consecutive days. You need that day of rest between workouts. Up to 30 repetitions for each strengthening exercise for one set of each exercise. Perform each exercise until you cannot possibly do anymore repetitions-this is when you know you worked to fatigue. That is when the exercise is has the most valuable results.

Aerobic endurance-Do some type of aerobic exercise every day, even the days between the strengthening programs: walk, run, bike, swim or just playing hard will suffice. Exercise at least 30 minutes a day, or more. So if it takes 20 minutes to do program, follow-up with at least 10 minutes of aerobic activity.

Also, Integration of exercise into everyday life, not only improves your physical health, but it also can effect the environment positively. Bicycling or walking to work, school, or church can greatly reduce carbon emissions from a car.

Taking stairs and parking in the backs of parking lots are simple ways to add exercise while serving others who might physically need the elevator or a closer parking space. Looking for ways to use human power instead of fossil fuels will give you greater health, while serving the planet and neighbor.

Also, reducing the energy usage and costs in the home, work, and school are also possible with simple acts, like taking shorter showers, using florescent bulbs, turning up air conditioners, and turning down heat just a bit.