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Turning 40 often sneaks up on us, bringing unexpected changes that serve as reminders of the passing years. Whether these changes are subtle or more noticeable, they signal the importance of embracing wellness. As a six-time World Champion Jet Ski Racer and health coach, I’ve found that the key to aging gracefully isn’t through costly treatments or complex routines. Instead, integrating intentional movement into daily life can significantly enhance your health. Just a few minutes of purposeful activity can vastly improve circulation, increase muscle mass, enhance flexibility, and balance. Let me share how you can rejuvenate your body with three simple exercises during your TV time, promising renewed strength and vitality in just two weeks.
You Can Combat Aging Changes Right From Your Living Room
Once we reach 40, we often face inevitable changes such as a decrease in collagen, which causes wrinkles, a drop in muscle mass leading to a slower metabolism, and hormonal shifts that can impact our energy and mood. By incorporating simple exercises during TV breaks, you can effectively combat the signs of aging. These activities, including squats, lunges, calf raises, and stretches, are designed to improve mobility, maintain muscle tone, enhance balance, and flexibility, as well as minimize the risk of falls. These quick, invigorating movements not only aid in weight management but also bolster cardiovascular health and trigger the release of endorphins, greatly elevating your well-being.
My Media Break Movements Will Transform Your Body
Try incorporating some of these potent exercises, which I like to call media break movements, into your TV breaks to help develop length, strength, and balance:
- Start with plank holds, making sure your joints are stable and the spine is straight from the crown of your head to the tailbone. Hold for 30 seconds or until your bottom begins to sag (modify by performing the plank on your knees until you are strong enough to hold a proper form for 30 seconds.)
- Add a jog to your plank hold for a cardio boost with a count of ten. (Modify up or down depending on your strength and form)
- Bring one leg between your hands for a lunge stretch. Gently rock forward and back to open the wrist and ankle joints, hamstrings, calves, and foot fascia.
- Add a strength and balance test by reaching your hands toward the sky for a high lunge. Hold firmly for 20-30 seconds by implementing strength and stability.
- Return to plank.
- Rest for a moment with 3 quality breaths and repeat your plank jog followed by the lunge stretch and high lunge strength/balance pose on the opposite side.
You’ll See Results in Just Two Weeks If You Avoid These Common Mistakes
The most common exercise mistakes people make (with the best of intentions and beautiful enthusiasm) are using poor form, overreaching, and/or overtraining. All of these actions can cause pain and injury, which disrupts consistent sustainability. Consistency is where the greatest benefits are experienced, so avoid a setback by implementing good form and listening to your pain threshold.
Your Complete Anti-Aging Formula Goes Beyond These Exercises
A person who introduces 10 minutes a few times a day of strengthening, lengthening and balance movements like my media break movements will feel and see an inspiring change within 2 weeks.
Add 150 minutes a week of enjoyable moderate to vigorous cardio combined with uplifting social engagement (a brisk walk in nature with a good friend) will support your mental/emotional wellness and reduce your risk for chronic diseases.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Christy Swaid
