MIND and BODY RE-ENERGISED.

HOME EXERCISES

Physical activity has tremendous impact on health. Exercises have to be a daily activity, for maximum effect and results. Exercises help control weight. Exercises help keep you in shape. They can help reduce feelings of anxiety and depression.How else can exercises help you?

• Reduces the risk of dying prematurely.

• Reduces the risk of dying prematurely from heart disease.

• Reduces the risk of developing diabetes.

• Reduces the risk of developing high blood pressure.

• Helps reduce blood pressure in people who already have high blood pressure.

• Reduces the risk of developing colon cancer.

• Helps build and maintain healthy bones, muscles, and joints.

• Helps older adults become stronger and better able to move about without falling.

• Promotes psychological well-being.

The following six exercises would help re-energize your mind and body. They will help increase your physical range of motions through movement, as well as your mental clarity by delivering more oxygen to the brain. To maximize the energy boosting benefits, be sure to breathe in and out through your nose during the entire workout. Co ordinating movement with breath will reawaken your mental energy and your tired muscles.

Do not not stress and exert yourself. Exercise caution. Start slow. Increase pace gradually.

1.SINKING THE CHI: Stand with feet hip width apart. Inhale, circling arms overhead as if you were taking hold of a large beach ball,finger tips touching. Exhale, lowering the "ball" to chest level. Inhale, returning your arms overhead. Exhale, lowering arms to your sides. Repeat.

2.ROOSTER STANDS ON ONE LEG: Continue the motion from "sinking the chi" (above). This time as you raise your arms, lift one knee to belly-button level. Exhale, lowering your arms and leg. Repeat on other side.

3.WARRIOR ONE MODIFIED: Step right leg forward into a lunge position.Right toes should be pointing straight ahead. Bend right knee until thigh is parallel to the floor.Turn left foot so toes point to the left.Inhale, lifting arms overhead with biceps by ears and palms facing each other. Hold for 3 deep breaths.Exhale, lowering arms to sides. Step right foot back to meet left.Next step right foot behind you, coming into a lunge position with left foot in front. Repeat sequence on left side and continue alternating.

4.EVOLVED THREADING THE NEEDLE: (a) Standing with knees soft, inhale and make a big circle with arms in front of your body, fingers clasped. (b) Bend forward and step right foot through your arms. Place foot flat on floor, standing up as far as you can without straining or unclasping fingers. Hold for 3 breaths. Step out of position and repeat on left side.

5.LEANING PALM TREE: Stand with feet together. Inhale as you

clasp your hands overhead, keeping biceps near ears.Exhale and lean as far as you can to the right. Be sure to keep shoulders relaxed and hips square. Hold for 5 breaths, then inhale as you slowly come to the center and repeat on the other side.

6.BACK BEND: Stand with feet hip-width apart. Place palms on lower back, fingers pointing down. Inhale, looking up toward ceiling. Lean back as far as you comfortably can. Resist the urge to shrug your shoulders. Exhale slowly as you return to start. Repeat.