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When you decide to begin an exercise program, check with your doctor first, and then set some specific goals. Make sure that the goals are realistic and attainable. Once you identify your goals, start your program as soon as possible. You can easily begin to fit exercise into your routine by doing something more active each day, whether it be walking in your neighborhood, or dancing in your living room. At work, take the stairs instead of the elevator, park further from the door - every little bit counts! Pace yourself, gradually increasing the intensity and duration of your activities. As Lao-tzu said, “The journey of a thousand miles must begin with a single step.”

Snooze Factor
Taking time to sleep or rest the body is especially important once you have incorporated exercise into your daily routine. Your body now requires more time to recover and recuperate in order to meet the challenges of your exercise program. If your body is not adequately rested, you will fatigue much faster during your workouts and find it takes your muscles longer to recover. It is helpful to find out exactly how many hours your body requires for you to awaken feeling completely rested and rejuvenated. Monitor your sleep requirements over a couple of days by going to bed at the same time every night and noticing when your body naturally wakes up. Your rest period should become consistent, thus determining own unique sleep requirement. Allow for this amount of sleep as often as possible. Taking time for rest will help to keep your body in its best possible condition.

Why Weight ?
Strength training is a vital component of any balanced exercise program. Strength training refers to any weight bearing exercise, including machines, free weights, resistance tubing or bands, Yoga, Pilates, or any activity where you are lifting against gravity. Weight bearing exercises have been shown to strengthen the muscles, increase metabolism and bone density and improve posture and balance. Since we tend to lose bone density as we age, weight bearing exercise is an important and effective tool in the prevention of osteoporosis. Increased strength will enable you to perform everyday tasks with greater ease and less stress to the body, allowing you to participate in life more fully.

Stretch Your Flexibility
Flexibility improves your ability to participate in functional activities on a daily basis. Flexibility exercises are increasingly important for individuals as we age. As we become more sedentary, we tend to lose range of motion, usually as a result of inactivity rather than the aging process itself. The benefits from taking part in a daily stretching routine include increasing the range of motion around a joint, increasing blood circulation, improving posture, alleviating stress, and reducing the risk of injury. Increases in flexibility are best attained when the muscles are already warmed. In order to improve flexibility, breathe deeply while sustaining a gentle stretch without bouncing for a minimum of 30 seconds.

Breathwork
Breathwork can be used to engage the mind and body by awakening the nervous system and sharpening the senses. The various breathing techniques can calm, balance, heat, cool, energize, and detoxify. A complete breath will make full use of your lung capacity by engaging the muscles of the ribcage and abdominal area, resulting in the expansion of the chest, back, and abdomen. Breathing through the nose allows you to warm, filter, and moisten the incoming air before it enters the lungs. Inhalations allow the spine to lengthen and the back to be subtly strengthened; exhalations are opportunities to strengthen the pelvic floor and abdominal muscles.

Drink Up!
Water is one of the most essential components of the human body. It is important because it keeps the body temperature regulated, protects the vital organs, and aids the digestive system. It is important to drink water before you get thirsty because thirst is a sign that your body is becoming dehydrated. Lack of water, can sometimes be a main contributor of fatigue. Carry a bottle of water with you during exercise. Drinking more fluids in dry and humid climates will help keep the body from becoming dehydrated. Drink water before, during, and after your workout. Water is the best source of hydration for most individuals most of the time. Sports drinks may be important after high-intensity exercises to replace lost electrolytes. Make an effort to drink more than your thirst demands on a daily basis.