Coping Skill #1 – Exercise

Summary:

Good things come to those who sweat.

Your body is its own pharmacy, it heals and regenerates all the time sometimes it needs some conscious support to optimise the self-healing.

Walking is great for your digestive system. You can do it listening to music, an audiobook, calling a friend or walking your dog; any outside exercise can also bring your daily requirement of Vitamin D and melatonin.

Detail:

Exercise is natures antidote to anxiety, insomnia, blood pressure and depression issues. Exercise releases serotonin and endorphins (mood-elevating chemicals). Weight-bearing activities like walking, hiking, or dancing can increase bone health.

I’ve found working out or exercising EARLY to be extremely important, as the later you leave it during your day then there is less of a chance of you doing it.

It speeds up your metabolism, sends millions of endorphins running throughout your body releasing all kinds of euphoric self generating chemicals. The biggest benefit I get from it is that it helps to stimulate the lymphatic system, which is the sewage system for the body.  By jumping up and down, it helps my body get rid of lymph and take in more oxygen, which gives me more energy. It doesn’t matter what type of workout or exercise that you do, as long as you are doing SOMETHING to exercise everyday.  There’s so many benefits of exercise that I won’t go into here, but this is the final piece of my morning ritual that helps me to feel unstoppable each day.  It’s one of the most important things you can do to live a happy, healthy and balanced life

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Skill:

1. Consult with a healthcare professional: Before beginning any exercise program, it’s important to consult with your doctor or a qualified healthcare professional to ensure it’s safe for you to start exercising.
2. Set realistic goals: Define your fitness goals and make sure they are realistic and attainable. Start with small, achievable targets to avoid overwhelming yourself.
3. Choose enjoyable activities: Find physical activities that you enjoy doing. Whether it’s walking, swimming, cycling, dancing, or playing a sport, selecting activities you like will increase your chances of sticking with them.
4. Start with low-impact exercises: Begin with low-impact exercises that are gentle on your joints and muscles. Walking, swimming, or using an elliptical machine are good options for easing into exercise.
5. Establish a routine: Create a consistent exercise schedule that works for you. Start with two to three days per week and gradually increase the frequency as you become more comfortable.
6. Warm up and cool down: Prior to each workout, perform a 5-10 minute warm-up to prepare your body for exercise. Similarly, conclude your workout with a cool-down period to allow your heart rate to gradually return to normal.
7. Progress gradually: Avoid pushing yourself too hard in the beginning. Gradually increase the duration and intensity of your workouts over time to prevent injury and build endurance.
8. Listen to your body: Pay attention to your body’s signals. If you experience pain or extreme discomfort, take a break or modify the exercise. It’s important to avoid overexertion or pushing through pain.
9. Find an exercise buddy: Exercising with a friend or joining a fitness class can provide motivation and make your workouts more enjoyable. Having someone to share the experience with can also help you stay accountable.
10. Celebrate milestones and be patient: Celebrate your achievements along the way, no matter how small. Remember that building fitness takes time, so be patient and stay committed to your exercise routine.

Remember, the key is to start slowly, listen to your body, and gradually increase the intensity and duration of your workouts. With time and consistency, you’ll build a healthier exercise habit.

Action:

Do

Difficulty:

Easy

Speed:

Fast

1. The Perfect Breath

2. Meditation

3. Morning Routine & Priming