Exercise

START WITH MEDITATION OR PRAYER BEFORE YOUR EXERCISE AND AGAIN JUST BEFORE YOU SLEEP

SUGGEST EXERCISE ROUTINE EARLY IN THE MORNING

Basic Exercise Plan (Beginner Level)

Frequency: 3-4 days a week – DAILY DISCIPLINE

Duration: 30 minutes per session

Activities:

• Warm-up (5 minutes):
  • Brisk walking or dynamic stretches (arm circles, leg swings).
• Cardio (15-20 minutes):
  • Walking at a comfortable pace or cycling on a stationary bike.
  • Aim for a pace where you can still hold a conversation.
• Strength Training (10 minutes):
  • Bodyweight exercises (1-2 sets of 8-12 repetitions):
    • Squats
      
    • Push-ups (knee or wall push-ups for beginners)
    • Seated rows using resistance bands
      
      
• Cool Down (5 minutes):
  Gentle stretching focusing on major muscle groups.

Medium Exercise Plan (Intermediate Level)

Frequency: 4-5 days a week

Duration: 30-60 minutes per session

Activities:

• Warm-up (10 minutes): 
  • Jogging in place or brisk walking with side stretches and arm swings.
• Cardio (20-30 minutes): 
  • Moderate-intensity activities (choose one): 
    • Jogging/cycling at a steady pace
    • Swimming laps
    • Dance workouts (Zumba, etc.)
• Strength Training (20 minutes): 
• Bodyweight or light weights (2-3 sets of 10-15 repetitions):
  • Lunges
  • Plank (hold for 20-30 seconds)
  • Dumbbell Shoulder Press
  • Bent-over Dumbbell Rows
• Cool Down (10 minutes):
  • Stretching with focus on major muscle groups.

Vigorous Exercise Plan (Advanced Level)

Frequency: 5-6 days a week

Duration: 45-90 minutes per session

Activities:

• Warm-up (10 minutes): 
  • High knees, butt kicks, or dynamic stretching.
• High-intensity workouts (choose one):
  • Cardio (25-40 minutes): 
  • Running sprints (1-minute sprint followed by 1-2 minutes of walking)
  • HIIT (High-Intensity Interval Training) with exercises like burpees, jump squats, and mountain climbers.
  • Cycling or spinning at a fast pace.
• Strength Training (25-30 minutes): 
  • Compound movements (3-4 sets of 8-12 repetitions):
    • Deadlifts
    • Bench Press or Push-ups
    • Squat jumps
    • Pull-ups or Lat Pulldowns
• Cool Down (10-15 minutes): 
  • Extensive stretching and foam rolling focusing on all major muscle groups.

General Tips:

1. Listen to Your Body: Modify exercises as needed and gradually increase intensity and duration.
2. Rest Days: Incorporate rest days to allow muscles to recover and prevent burnout.
3. Stay Hydrated: Drink water before, during, and after workouts.