EXERCISE AT HOME; (1)

The next 10 to 15 pages will introduce an assortment of home exercises, for all in the family. Exercises need not be expensive with purchases of all sorts of equipment. Bodily movements and stretches are so often enough to bring sweat out of the body. The health benefits of exercises are plenty. What can regular exercises do for the body.

Regular exercise can help protect a person from heart disease, stroke, high blood pressure, diabetes, obesity, back pain, osteoporosis, and so on. It can also help improve your moods; lift your spirits and energy levels and even help you to manage stress.

For great overall health benefits, do 20 to 30 minutes of physical exercise three or more times a week, A daily regime is excellent. You will note that, those who start the day with morning exercises, can keep the regime. Those who leave it for the end of day, often miss the sessions.

Include some type of muscle strengthening activity and stretching. CAUTION:If you have not been physically inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity. When in doubt, ask your Doctor.

1. ONE LEGGED FLEXION: Good for inner thighs;abdomen;buttocks and quads.

(a) Stand with your feet parallel and hip width apart.

Now, bend your left knee at

hip height to 90 degrees.

Straighten arms at your sides with wrists flexed, palms

facing the floor. Keeping toes pointed, press your left

knee out to the left side to engage the inner thigh.

(b) slowly lower hips 4 to 6 inches

and straighten the left leg, flexing

foot. Hold for 4 -5 seconds, then

extend arms to shoulder height in

front of you, pressing palms away

from you to maintain balance.

Rise in 2 counts. Do 10-15

repeats, before switching sides.

2. KNEELING MERMAID: G

ood for

quadriceps; hips; buttocks and obliques.

(a) Kneel on the floor and lower your butt until it is an inch above your heels. Reach forward with chin tucked in slightly, arching torso up, extend arms as if you are holding a basket, palms up. (b) Engage glutesand rise until hips are under shoulders, then turn and look over right shoulder, reaching right finger tips past feet and extending left arm at shoulder height. Hold for 2-5 seconds, then return to starting position. Repeat on opposite side. Do 10-15 repeats, per side.

3. FIGURE EIGHT BUTT TONER: Good for hips, calves, thighs and buttocks.

Come onto all fours with back flat and extend left leg slightly higher than hip height. Tighten your glutes and trace large,sideways figure- eights for 10-15 repeats. Switch legs and do the same for 10-15 repeats.

Exercise 4 to exercise 7 will be continued next.