No matter what part of the country you reside in, there is something to be said about the serene, tranquil effect that autumn brings.  The changing colors spark the dawning of a new beauty to be felt outdoors and to be had within one self.  Get your daily source of vitamin D.  Step outside each morning for five to ten minutes and sit quietly in your favorite chair listening to the voice of nature come alive.  Some of the most well spent minutes of the day will take place right there.  Listen to the awakening of the world---people, trees, birds, and the wind.  Utilize your senses taking it all in from earth’s depths through your body and back to mother earth.  Feel your lower body grasping the cool energy from the earth, entering into the heated chambers of your body supplying a soothing sensation to your inner core and ultimately rising upwards relaxing your mind.  Now you are situated in a desired peaceful state and the day is yours!

Here is a basic workout that will get you moving more in lesser time.  With holidays abound and budget tight, we understand that the most economic and time-efficient forms of exercise are a must.  Whether you enjoy exercising outdoors or at home, these workouts provided will efficiently put you on the path to physical and emotional well-being. 

FOR INDOORS!

Here is a breakdown of an easy to do workout at any time of the day:  in the morning, when you come home from work, before dinner or while watching television:

The key to your success here will be a SLOOOOOWWWWW speed throughout each exercise!  Rest 30 seconds between each exercise.  Enjoy!

*20 PUSHUPS - count 5 seconds for each pushup

            Advanced?  Perform one-arm pushups alternating for 10 pushups each arm.

*20 STATIONARY LUNGES- alternate 10 per leg

            Advanced?  Perform with added weights in each hand.

*20 ABDOMINAL CRUNCHES- arms crossed in front of your chest, count 3 seconds up and squeeze, then 3 seconds down

            Advanced?  As you come up, hold halfway for 3 seconds, come up to the top and

            Hold for 3 seconds.  Drop to the starting position.

*RUN IN PLACE

Ø     1 MINUTE- 60% of your maximum intensity

Ø     1 MINUTE- 80-90% maximum intensity (more advanced-bring knees up to the sky while running)

Ø     1 MINUTE- 60% of your maximum intensity (cool down)

FOR OUTDOORS!

A long-lived tradition in exercise & fitness is WALKING!  You can illustrate the power of walking by taking a power stroll along a picturesque setting three to five days a week.

Research indicates the overall physical and mental positive impact of walking. Neurotransmitters such as serotonin and dopamine are released while walking, which remedy symptoms of depression, anxiety and stress.  Thus, greater clarity to one’s thinking and improved sleep patterns are elicited with greater command.  Routine walking reduces the risk of heart disease, stroke, and diabetes, and improves joint flexibility and bone density.

Vary your destination! 

1 day a week- FLAT (ex. sidewalks of a main road)

1 day a week- UPHILL (ex. mountain hiking)

1 day a week- VARIED INCLINES/DECLINES (ex. neighborhood roads)

Vary your intensity!

2 days a week- STEADY POWER WALK

2 days a week- Alternate- NORMAL WALK/RAPID POWER WALK

·       For your walk, carry equally weighted objects in each of your hands.  In addition to strengthening your lower body, your upper body muscles (arms, shoulders, back, and abdominals) will be recruited into action.  Mix up the intensities with the destinations and you will achieve excellent results while enjoying a “natural” workout!