We all often hear the recommendation that regular physical activity is important for our health. The advice is good, but it's easy to forget that even challenging our bodies a little bit can still be very beneficial. Today we would like to inform you about how even a small amount of moving can be extremely helpful when it comes to your health.
It's not always about going to the fitness place and doing strenuous exercises. It can be at least as valuable to do the daily morning routine that we're recommending for you today.
Maximum benefit from little movement
Get up early in the morning and start your day with some very simple exercises to loosen up your hands and feet. Lie down with your back flat on the floor – it's best to start out with a soft mat of some kind – and do some easy mobility exercises for your ankles. Begin by first moving your left foot in a circle, and then the right. Be sure to stay relaxed and do the movements in a gentle way so that it feels good, like you're doing something nice for your body. Next mobilise your knees and hips in the same way. Just keep using soothing circular movements based on how you feel. You can decide for yourself how exactly you want to exercise. The goal is being nice to your body. You should never experience pain, and the movements should not be too challenging.
Next do the same kind of movements with your wrists and elbows. This time, close your eyes and really pay attention to your body as you move. The movement for your shoulders is the same, i.e. make circles, but be sure that the circles are not too big – keep the circles small at first. In time, you can make the circles bigger as it becomes more comfortable, but always make it is an easy movement without any pain or too much effort. The last exercise is for your neck, and once you're finished your whole body should feel good and topped up with energy.
Adding to the gentle exercises
Before you do the exercises, open the window in the room and let in some fresh air. That way you'll be replacing the stale air that has collected in your lungs overnight with fresh air. Breathe in and out deeply. After you finish the mobility exercises described above, you can do a few stretching exercises to slowly get your blood and lymph circulation going. Notice for yourself how good it feels to move around, and be sure to listen to your body while mobilising and stretching.
After you do all the exercises – or during the exercises if that's better for you – you can slowly drink .5 to .75 litres of lukewarm water, so a pint or so. You can also have some fruit afterwards, and then start your breakfast 30 or 40 minutes after that. You might also just want to delay breakfast until you're feeling really hungry.
Get up 30 minutes early, and do it every day!
Make time for yourself in the morning and start out with some simple exercises to increase the mobility in your joints – you'll feel the benefits all day long. By doing such exercises, you'll be training your joints and your range of motion will increase over time. This is how you can do something to keep your joints functional as you age.
Sources: Dr. Hiromi Shinya, Living without Disease; Dr. Mirsakarim Norbekov, Eselsweisheit - Der Schlüssel zum Durchblick (only available in German)
Product recommendation of the week:
To go along with our topic of the day, we recommend the products from the renowned orthopaedist and sports physician, Dr. Eduard Lanz.
Overview of Dr. Lanz's products for muscles and joints
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