Fifteen Minutes - Twice a Day
Exercise Regularly fifteen minutes in the morning and fifteen minutes in the evening can improve the way that you feel. It is better if you exercise when your stomach is not full, such as before breakfast and one hour before going to sleep. Some people believe that the only way to exercise properly is by jogging outdoors or by going to a gymnasium or club. This way of thinking only makes it easier to skip exercising when the weather is bad or when you don't feel like changing into suitable attire. You can exercise effectively at home with very simple equipment in the time that it would take you just to go to a gym. All that you need is a set of dumbbells, a foam rubber mat, and a towel. Place the rubber mat on the floor and cover it with the towel. The towel keeps the rubber mat clean and can be washed when necessary. Dress comfortably when you exercise. Your clothing should give you complete freedom of movement. It should not pull or chafe, and it should allow respiration to evaporate to keep you from getting soggy. Your shoes and socks should be soft and fit properly to avoid blisters when you walk or run.Breathe deeply! One of the purposes of exercise is to circulate oxygenated blood through all the organs of the body. Breathe deeply when you exercise. Don't smoke and don't exercise in areas with heavy air pollution; your body will absorb a larger dose of noxious contaminants when you breathe dirty air deeply. The airways of the lungs are lined with mucus membranes and with tiny hairs called cilia that sweep out the mucus along with trapped particles. Breathing fresh air deeply stimulates the body to clean the respiratory passages properly.
Listen to your body when you exercise. If you are thirsty, drink water. If you sweat a lot, drink water with a little bit of salt to replenish the electrolytes lost through perspiration. If something hurts, stop exercising. If your muscles are sore from exercising the previous day, reduce the number of repetitions. Soreness will often go away as your muscles warm up when you exercise. If you run out of breath, stop exercising but continue breathing deeply. You run out of breath when your cardiovascular or pulmonary system cannot keep up with your muscular activity. Continue exercising after you can breathe normally. Your circulatory system and lungs will adapt to service your muscles more effectively when you exercise regularly.
