Exercise is essential to our physical and mental health. Many adults acknowledge that cardiovascular exercise is important to keep our hearts and minds healthy. Many adults also value doing regular strength-training exercises to develop their muscle mass and strengthen their bones. Sometimes, however, the third component of a balanced exercise routine is missing from people’s exercise programs,  stretching and relaxation exercises. Stretching is important to perform before attempting any cardiovascular or strength-training exercise. Stretching in the morning when you wake up can be a good start to your day. Stretching before your go to bed at night can relax your muscles and prepare your body for a good night’s sleep.

Listed below are simple stretching exercises that you can easily perform from the comfort of your home.

Neck Stretch

Stand with your back in a straight but relaxed position. Bring your head down to your chest. Hold the stretch for ten seconds. Now turn your head so that you are looking over your left shoulder. Hold the stretch for another ten seconds. Bring your head back down to your chest. Now turn your head so that you are looking over your right shoulder. Hold your stretch for ten seconds. Repeat this stretch ten times to both the right and left side.

Shoulder Stretches

a) Stand in a relaxed but straight posture. Move your shoulders backwards in a circular motion. Pause for several moments when you raise your shoulders towards your ears. Ensure that your back is not curved. Repeat this exercise ten times.

b) Stand in an clear space in your home with your feet hip-width apart. Raise your arms up to shoulder-height, keeping your arms straight and reaching out to both sides. Perform slow and controlled shoulder circles backwards. Do ten repetitions. Then make your arm circles a little bigger. Do another ten repetitions. Pay attention to your posture.

Back Stretches

a) Lie comfortably on your back on either your bed or an exercise mat. Bring both knees up towards your chest. Hold this position for a count of ten. This stretches your lower back. Release your legs slowly.

b) Lie comfortably on your back on an exercise mat or your bed. Keep your left leg straight and bring your right knee in towards your chest. Hold this position for a count of ten. Then slowly release your right leg. Bring your left knee in towards your chest. Hold this position for a count of ten. Repeat this stretch on both your right and left side ten times.

Facial Stretch

Sit comfortably in a chair or stand with good posture. The easiest way to stretch your 44 facial muscles is simply to yawn quietly without making any noises. As you yawn, stretch your facial muscles. Yawning increases oxygen to your brain, so you will feel more awake and alert after this exercise. Repeat this exercise five to ten times.

Investing time in exercising is a healthy decision that will have positive effects on both your body and mind. As the majority of adults deal with chronic, on-going stress, it becomes important to find time to take care of your body and exercise your heart and muscles. Proper posture — holding your back straight but relaxed — is an important piece of the physical wellness puzzle. Yoga and Pilates exercises work on strengthening the “core” stability muscles ñ our stomach and back muscles ñ to support healthy deep breathing and proper posture. Follow these simple exercises below that you can perform to strengthen your back and stomach muscles from the comfort of your own home.

Exercise for Your Abdominals: CRUNCHES

Instructions:
a) Lie comfortably on your back on an exercise mat or thick towel. Bend your knees and keep your feet planted on the floor.
Hold your hands lightly on the back of your head to support your neck (but avoid pulling your head).
b) Exhale and slowly roll your upper body forward, raising your shoulder blades off the floor and contracting your stomach muscles.
c) Once you have raised your head about eight inches, hold the position for a count of three.
d) Inhale and carefully lower your torso and head back towards the floor, stopping with your head slightly above the floor.
e) Do fifteen to twenty repetitions, being careful about your body alignment.

Exercise for Your Abdominals: REVERSE CRUNCHES

Instructions:
a) Lie comfortably on your back on an exercise mat or thick towel. Bend both knees and raise your feet off the floor. Relax your arms at your sides.
b) With the movement originating from your lower body, bring your knees towards your chest in a slow and controlled way. Raise your pelvis off the floor as your curl your spine towards your head.
c) Your head remains lying on the ground throughout the exercise. Use your hands to keep your body stable.
d) Hold the position for a count of three and then slowly lower your body to the beginning position.
e) Do fifteen to twenty repetitions, being mindful of your body alignment.

Exercise for Your Obliques: BICYCLE CRUNCHES

Instructions
a) Lie on your back on an exercise mat or thick towel. Bend your knees approximately 90 degrees. Place your hands lightly behind your head.
b) Slowly curl your body forward, like the basic crunch, bringing your right knee towards your left elbow and extending your left leg out about 45 degrees.
c) Keep your shoulders off the floor and continue switching from your left side to your right side, bringing your opposite knees and elbows together every time.
d) Complete 15 to 25 repetitions, keeping proper posture.

Strength-training is an important part of a well-rounded exercise program. In addition to performing cardiovascular exercises and doing stretching on a regular basis, strength-training is required to develop your muscular endurance, improve your bone density, improve your posture, reduce your risk of developing osteoporosis and to build muscle mass. The majority of adults have extremely busy and hectic lives, with multiple responsibilities to their careers and families. Finding time to do basic strength-training can often prove to be difficult. Listed below are simple strength-training exercises that you can do in the peace and quiet of your own home.

Exercise for Your Quadriceps (Thighs): STRAIGHT LEG RAISE

Instructions:

a) Lie down on your back on an exercise mat or thick towel. Bend your left knee, keeping your left foot planted on the floor.
b) Extend your right leg straight on the floor, being careful not to lock your knee. Slowly raise your straight right leg about twelve inches off the floor. Hold your right leg extended in the air for a count of twenty. Keep your right foot flexed. Lower your right leg back to the floor in a slow and controlled manner.
c) Reverse the process now and bend your right knee, keeping your right foot planted on the floor.
d) Extend your left leg straight on the floor, being careful not to lock your knee. Slowly raise your straight left leg about twelve inches off the floor. Hold your left leg extended in the air for a count of twenty. Keep your left foot flexed. Lower your left leg back to the floor in a slow and controlled manner.
e) Perform 2 sets of 10 repetitions on each leg, alternating your legs each time.
Exercise for Your Glutes (Butt): SQUAT

Instructions:

a) Stand with your feet hip-width apart. Move your weight slightly back on your heels. Place your hands on your hips. Bring your abdominal muscles in. Stand up straight with balanced shoulders and a lifted chest.
b) Sit back and downward, pretending that there is a chair directly behind you. Lower your body down as far as possible without leading your upper body forward by more than several inches. Avoid allowing your knees to move out in front of your toes. Hold the squatting position for a count of ten. Then carefully return to the standing position, being careful not to lock your knees.
c) Perform 2 or 3 sets of 10 repetitions, taking a short break between each set.

Cardiovascular exercise has multiple benefits for both our physical and mental health. The physical health benefits include: weight loss, increased endurance, improved energy level, increased muscular strength, improved posture, increased bone density, better sleep, and improved cardiovascular and respiratory functioning. The mental health benefits include: reduced stress, relief of depression and anxiety symptoms, elevated mood, healthy release of anger and tension and improved concentration and memory. Enjoy the following cardiovascular exercises that you can perform from the comfort of your home, backyard or neighborhood.

Exercise: Walking
Walking is the most simple, cheap and easy form of cardiovascular exercise.
Walking is very low impact and very convenient.
Increase your motivation by walking with your spouse or partner, child or dog.

Equipment Needed:

• Invest in a quality pair of walking or exercise shoes, that will properly support your feet and knees
• Optional: -buy a pedometer to track how many steps you take on your walk

Exercise: Hiking

Equipment Needed:

• Invest in a quality pair of hiking shoes or hiking boots, that will support your knees and ankles
• Find hiking paths in your community, regional or provincial/state parks

Exercise: Jogging/Running

Equipment Needed:

• Invest in a quality pair of running or jogging shoes, that will properly support your ankles, knees & hips
• Reusable water bottle to bring with you while you jog or run

Caution:

• Running and jogging are high-impact ñbe careful if you have any bone or joint problems, especially arthritis, knee or ankle problems

Exercise: Jumping Rope

Equipment Needed:

• Purchase a good-quality skipping rope at a local sports store
• Make sure that you always wear proper exercise shoes while jumping rope

Exercise: Bicycling

Equipment Needed:

• Invest in a good-quality bicycle made by a reputable bicycle manufacturer
• Ideally purchase a new bicycle, but think about buying a second-hand bike to save money
• Buy a bicycle helmet that fits your head properly and provides ventilation

Exercise: Creative Dancing
Dancing is excellent cardiovascular exercise! It also builds your creativity.

Equipment Needed:

• Wear comfortable exercise clothes – go barefoot or wear dance or exercise shoes
• Clear a space in your family room or basement for your exercise/dance area
• Prepare the space with a good CD player and a collection of inspirational music from various genres (rock, Broadway, Celtic, swing, contemporary, jazz, African) to listen to as you dance

Exercise: Swimming

Equipment Needed:

• A swimming pool!
• If you don’t own your own pool, swim in a family member or friend or neighbor’s pool, or go to your nearby community pool.
• Purchase a good-quality swimsuit, ideally made by a reputable swimwear company – ensure that it is resistant to both chlorine and salt water, and that it fits comfortably

Congratulations on embarking on an exciting journey to a healthier you! Set specific and attainable goals for your exercise program and healthy diet. Many people find exercising at home to be less intimidating than working out at a health club. Plus, when you exercise at home, you save the time it would have taken you to drive to and from your health club, and you save the money of a gym membership and child care. It’s important to lose weight in a healthy and safe manner. Crash dieting doesn’t work. Drastically lowering your daily caloric intake can cause headaches, fatigue, dizziness, low blood sugar, low blood pressure and may eventually lead to cardiovascular problems and diabetes. You want to approach your weight lose from an educated and balanced prospective.

Follow these simple diet tips:

a) Drink eight glasses of water a day. Make sure that you stay hydrated. Weight loss is often just temporary, caused by a loss of water in your body.

b) Minimize or eliminate alcohol from your diet. Alcohol can be high in fat and high in simple sugars. Alcohol interferes with your metabolism and your sleep cycles.

c) Minimize or eliminate caffeine from your diet. Caffeine is an addictive drug that gives us a false sense of mental alertness. Instead, increase your energy level and concentration level by doing simple cardiovascular exercise like walking, bicycling or hiking. Remember that caffeine is found in coffee, tea, energy drinks and chocolate.

d) Minimize or eliminate animal fats from your diet. Animal products contain a lot of saturated fat and cholesterol, in addition to growth hormones and chemicals. Try to eat a vegetarian diet at least one day a week, as low-fat vegetarian food is high in fiber and high in good-quality complex carbohydrates.

e) Increase the amount of fresh vegetables and fruit in your diet. Aim to eat seven to eight servings of fruit and vegetables per day if you are a woman and eight to ten servings of fruit and vegetables per day if you are a man. You may also include 100% natural fruit and vegetable juices that do not have any sugar added. You could also cook up frozen fruit and vegetables, especially during the winter months.

f) Minimize the amount of simple sugar in your diet. Try to stop eating cookies, donuts, ice cream, and sweets in general. Don’t be too stringent though, and allow yourself to have a little treat as a reward at the end of the week.

g) Try to avoid eating fried food and junk food. You are likely very busy with your career, education, marriage and children, but try to find the time to go grocery shopping for healthy food and minimize your visits to fast food restaurants.

h) Ensure that you are using a good-quality multi-vitamin/ multi-mineral every day. Consider purchasing a vitamin that is especially designed for men or women, depending on your gender.

i) Your brain and muscles require good-quality protein. Opt for healthier choices such as vegetarian sources of protein, including nuts, seeds, beans, tofu and multi-grains. If you must eat animal proteins, then select chicken, fish and turkey over beef and pork.

There are three basic components to a well-balanced exercise program: cardiovascular exercise, strength-training exercise and stretching and relaxation exercises. Stretching and relaxing are important parts of an exercise regimen that are often overlooked. Since our world is filled with chaos and uncertainty, it is crucial to our mental health to take time every day to train our brains and bodies to relax. Relaxation techniques help our muscles relax and lower our blood pressure and heart rate. We should try to spend time every day training our “relaxation response,” as most of our day is filled with symptoms of the “stress response” ñ the basic fight or flight response that overloads our bodies with adrenaline and causes stress damage. Consider beginning to practice Yoga to help you with relaxing. Perhaps purchase a basic Yoga DVD to follow at home. Create a relaxing and nurturing home exercise space to perform the following relaxation exercises.

Deep Breathing
Breathing is at the essence of our well-being. Learning to breathe properly can help you lower your stress and anxiety level and lower your blood pressure and heart rate. Deep breathing involves filling up your lungs slowly with air, as breathing is supported by the muscle under our lungs called our “diaphragm.” Singing lessons or yoga classes will help you learn healthy diaphragmatic breathing. Imagine that your lungs are two balloons that you fill with air slowly, starting at the bottom of your lungs. Many adults breathe improperly and use chest breathing, in which their shoulders rise up when they take in a big breath. Chest breathing only uses one/third of our lung capacity and can make us feel anxious and light-headed.

a) Lie down on your bed or on a comfortable exercise mat. Bend your knees and plant your feet firmly on the bed or floor. Rest your hands lightly on your stomach.
b) Breathe in deeply, using your diaphragm to support your breathing. Inhale for a count of 1-2-3-4-5…6-7-8-9-10… You should feel your hands slowly rise as your lungs fill up with nurturing air.
c) Now exhale in a slow and controlled manner for a count of 1-2-3-4-5…6-7-8-9-10.  You should feel your hands lower back down as your lungs empty.
d) Repeat this process of inhaling and exhaling for counts of ten for fifteen minutes.

Play relaxing and soothing music in the background to help you relax and concentrate on your breathing.

Progressive Muscle Relaxation (PMR)
a) Lie down on your bed or on a comfortable exercise mat.
b) Start by tensing all of the muscles in your face (you have 44 facial muscles). Close your eyes tightly, tighten up all of your facial muscles and clench your teeth. Hold this position for a count of ten as you inhale.
c) Exhale and try to relax completely. Relax all of your facial muscles, like if you were asleep. Feel the tension leave your face and enjoy the light and relaxing feeling.
d) Completely tense up your neck and shoulders, inhaling for a count of ten. Then exhale and seek to relax your neck and shoulders and let go of all of the tension you have been carrying.
e) Continue this tightening and relaxing process through your body, repeating the technique with your:

• chest
• abdomen
• right arm and hand
• left arm and hand
• buttocks
• right leg and foot
• left leg and foot

Consider playing relaxing music to help you move into the relaxation response.