Exercise

ali optimal wellness image of Exercise

As many of you that knows Ahnjel and I, know, we workout …..a lot! We have a gym at our home and we train at other places at times. Exercise is a big part of staying healthy on many fronts. It has been shown to help mild to moderate depression. It seems to reduce the possibility of cancer. Exercise has benefits to the heart. Reduces the bad cholesterol. Improves the ability to not make plaque in the arteries. Helps with sleep issues. Improves the mind. In fact it was found that the mind IS. Like a muscle and exercise reduces brain shrinkage as we age.

What’s great, is that you don’t have to be out there every day for hours at a time to reap benefits of exercise. But(!), you do have to do something! Well, what does that mean? Minimum is about 20 minutes of consistent movement 3days a week. Walking , jogging, swimming, weight lifting,biking/spinning, skipping rope, body weight movements, are things that can help get and keep you fit. And you’d ideally keep your heart rate up( make sure you’ve checked with your doc that you’re ok to workout) 50-60% of your max training rate. To figure subtract your age from 220 and then multiply by .50 or .60. Example, 220-62=158(that’s a max heart rate). Now 158x.60=94/95 beats per minute. This should be a rate that you can train but hold a conversation with someone. And of course these days there are a million apps on your phone to do that AND give you a training program.

But things like gardening, housework, taking stairs, parking farther away from the store, walking to the store, can be very beneficial. And of course playing a sport or sports are effective and perhaps keep you from getting bored. THE most important thing is do something.

And don’t forget Ahnjel and I can help give ideas what to do as well for fitness and rehabilitation.

Bottom line move to be healthy, and most important have fun!!!

Exercise During Corona Virus

Home Exercise during Corona Virus

We all know that the Pandemic Corona Virus cause us to stay at home and prevent us from doing the usual routines that we usually do outside. One of this is exercising outside, we can’t do jogging outside, go to the gym or yoga classes, biking, walking or trecking and many more that involves leaving our houses.

Ahnjel and I loves to exercise outside, and do outside house activities, but due to the Corona Virus, we can’t leave the house. However, it doesn’t stop us from doing what we love which is exercise, and these are some of the exercise routines that you can defenitely do at home!

Press Up or Push Up:

Low down your body into a press up or push up position, then make sure that your hands are placed wide apart and your back is flat, if your position is correct it will make a straight line from your head to your heels. If you are in position, lower your body until your chest is an inch from the floor then with full force drive up until your your arms are fully extended.

Benefits:
This exercise uses multiple groups of muscle and it will helps strenghtens the joints on your shoulders.

ali optimal wellness press up gif

Skipping:

Get a jumping rope or if you don’t have one, any rope that has enough lenght that will make you comfortable on doing it will do. Use your wrists to flick the rope around your body, and rythmycally jump over as the rope hits the ground. Starts with the basic jumps and once you get the rythm try to make your movement more intense.

Benefits:
It can be an effecient form of cardio. Study shows that by doing 10 minutes a day of jumping rope is equivalent to 30 minutes of jogging!

ali optimal wellness skipping new gif

Burpees:

Starts from standing position, then squat down to the point that both of your thighs are reaching the floor and place both of you palms on the floow. From that position, try to kick your feet as far as you can still keeping your arms extended. Once your feet land, jump them towars your hands, then jump to the air. Once you land, immediately do the same process

Benefits:
Burpees is one of the perfect exercise routine if you want to burn fats without using any equipment.

ali optimal wellness burpees gif

Plank

Remember the press-up position? It is almost the same but instead of pulling up your body, rest on your forearms and hold your position. Make sure that your back is straight, firm and your abs are tense. Hold your position without allowing your hips to sag.

Benefits:
If you want to have a flat 6-pack abs, planking is the best exercise for your core.

ali optimal wellness Planking gif

Crunch

Bent your knees at 90-degree angle while lying flat on your back. Place both of your hands in the back of your head. As you lifting your shoulders a few inches off the floor, push your back lower into the floor and make sure it stays contact with the ground all the times. Tense your core hard at the top point of each movement, do the same process from the beginning.

Benefits:
This is a must-do if you want to start forming your abs. By lifting both of your legs, you are placing an extra weight on your stomach muscles and it will reduce the momentum that could make the routin easier.

ali optimal wellness Crunch gif