Exercise to be healthy...

I like athletic women. And I HOPE I was athletic. But I am not.
This is a 10-20 minute everyday work-out plan I drafted myself prior coming to UK. I told myself, I gotta get healthy.

Guess how much of it have I been following? Yup, none.

*****************************************************************

*Warm up*

i. Stretch
ii. on-the-spot-jog
iii. Take 3 deep breath. Inhale thru nose, exhale thru nose.
iv. Take 3 deep breath. Inhale thru mouth, exhale thru mouth.

Head
1. Turn your head left, right, up and down and hold for 10 secs in each positions
2. Use your palm and push against your own forehead, your left-cheek and right-cheek. Each for 10 secs
3. Slowly turn your head clockwise twice. Then counter-clockwise twice.

Shoulders and arm
4. swing your arm in clockwise then counter-clockwise direction. 15 times
5. Swing your shoulder in clockwise then counter-clockwise direction. 15 times
6. outstrecth your fingers, i.e. hand held firm together with palm pointing outwards and then push towards direction away from your body. 10 secs.
7. Strecth your arms. close and open your fist for 20 times.

Waist
8. Swing your waist to your left. Then to your right. EAch 15 times.
9. With both your hands on the waist, tilt your upper body backwards and maintain position for 10 secs
10. bend towards your feet and try to reach your toes with your fingers

leg
11. one-sided horse stance. 10 secs
12. kneel and stand. repeat 10 times
13. lift one of your knee up and backwards, while balancing with the other feet. Repeat with the other leg/knee. 10 secs
14. lift one of your knee up and frontwards, while balancing with the other feet. Repeat with the other leg/knee. 10 secs
15. On-the-spot run, lifting your knee as high as possible

*Short break*

General muscle exercise
16. PUmping 10 times with palm
17. Pumping 5 times with fist
18. Sit-up 20 times
19. lie with your back on the ground. lift both leg slightly away from the ground and maintain position for 10 secs
20. Repeat the above, now with your head also slightly lifted away from the ground. 10 secs
21. in the position described above: Lift, let-go and lift your feet off the ground slightly. Repeat this 15 times
22. still maintaining in the same position: supporting your bodyweight with your hands and legs, push your belly upwards (away from the ground). push it as far as possible and maintain position for 10 secs.

*Breath-in, breath-out*

Outdoor jog for 10 mins

*Breath-in, breath-out*
*Warm down*



The promise made on 30 Nov 2008:

Dec 2008 to Jan 2009:
(One day at least twice) for (at least three days in a week).

Feb 2009 onwards:
(One day at least once) for (at least three days in a week).