Basic Exercise — How to Begin and Where to Start

The Journey of a thousand miles begins with a single step!” And you can start at any time to “SHAPE” the NEW YOU you’ve always dreamed of.

It’s no surprise that ‘being more fit’ is one of the biggest life improvement goals desired by many of us. Being active and sticking to a workout routine not only keeps us looking amazing, it keeps us feeling amazing, too.

If you are ready to dive into a new fitness routine and want to start out strong without over-doing it or keeling over, just follow this basic AND impactful exercise plan below. Remembering to be patient with your body and work incrementally towards your goals each day.

Sure, it may not be easy, but it WILL be worth it. And just showing up, is half the battle.

Top 10 “Basic” & “Most Effective” exercises to practice


Always be sure to perform an adequate warm up. The goal of a warm up is to have all your muscle groups feeling loose and ready to work. To warm up, Follow this guideline, performing each exercise for 1 minute with about a 15 second break in between each exercise. Once finished, repeat entire warm up once more.

Warm Up:


Jumping jacks

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Start in standing position, with legs bout shoulder width apart, knees gently bent and arms to the side. This is your starting position. Jump, taking both legs out to the side while simultaneously bringing both arms overhead and hands together. Return to starting position immediately, and keep the jumping jacks coming!

Windmills

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Stand in an upright position with legs about shoulder width apart and both arms at the sides. Stay stabilized in your pelvis. This is your start position. Starting with your right arm, rotate entire arm, while keeping it straight, in a circular motion parallel to your body. As you begin to bring your right arm back down, begin to rotate your left arm in that same pattern. Start out slowly, and work on getting faster, it should take about half a second on each rotation.

Toe touch

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Stand with legs a little further than hip width apart with both arms out to the side of your body forming a “T” shape. This is your start position. Engage and focus on your core. Keeping your back engaged and straight, lean forward at the waist, bringing your right arm down and fingertips to your left toes. Return to start position and repeat on the left side.

Jogging in place

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Stand with legs together and knees slightly bent. Bring your left knee up to your pelvis and your heel back towards your buttocks. As you bring your left leg back towards the floor, begin to lift your right knee up in the same motion. Keep your upper body engaged as well, keeping arms engaged and towards the chest, do not let arms “flop” around. Focus on using strength and bringing your legs up with intention here. Remember to breath in, and out.

Upper Body:


Plank

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Start out on the floor with your hands directly below your shoulders, arms lengthening and engaged, and your legs straight out behind you, heels off the ground and keeping on your toes. Focus on maintaining a straight line from your head to your toe. Engage your core and draw your buttocks muscles in. This will help you stay strong and engaged in plank position. Hold this position, remembering to breath slowly (no one needs to die here), for an entire minute if you can. If you feel fatigued, you can come down to your forearms while maintaining that straight line we talked about. When the minute is up, slowly come down to the floor and rest for a minute. Repeat plank 2 to 3 more times if you feel like a challenge.

Pushups

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Start in the plank position, keeping core engaged and hands beneath the shoulders. Slowly lower yourself down, maintaining a straight line from your head to your toes. Keep your arms close to your body and avoid letting your elbows fly out. Aim to go down to the ground until you have reached a 90-degree angle in your arms. If this is hard for you, you can perform pushups while you are on your knees if you maintain that straight line we talked about. However, if you feel like you need more of a challenge, go down until your chest touches the floor, looking directly in front of you. Once you are down as far as you can go, use your energy to explode back up into starting position. This is one rep. Repeat entire rep 20 times.

Sit ups

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Lay on your back in the floor. You can lay on a mat for more support and if needed, you can place a small pillow underneath you lower back for support. Draw the knees up so that your feet are resting on the floor just below your buttocks. Take arms up above the head, enlacing the fingers together and placing behind the head with elbows straight out. This is your starting position. Using and engaging your core, lift your upper body up, keeping a straight back, and come upwards towards your knees looking up at the ceiling. This is one rep. Repeat entire rep 20 times. To avoid straining your neck as you rise, always focus on your core strength when performing a push up, and remember to go at your own pace.

Triceps Dips

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Sit on the floor, using a mat for added support if you would like. Draw your knees up, forming about a 90-degree angle, pointing your toes up so that only your heels are on the ground. Place your hands behind your back next to your glutes, palms out and fingers towards your toes. Lift your pelvis up and into the air with arms straight. This is your starting position. Keeping everything else still and core engaged, bend the elbows down as you bring your buttocks towards the floor. Then, lengthen the arms back out, bringing the pelvis back up. This is one rep. Repeat entire rep 10 times.

Lower Body:


Sumo Squats

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Train like a sumo wrestler! Stand straight with your feet a little further than hip width apart. Keep your spine straight and engage your core. Point your toes slightly out to the side. Place your hands at hearts center and hold them closer to your chest. Slowly, lower your torso down as you engage your thighs, bending the knees at a 90-degree. Do not go so deep into this squat that your knees come out past your toes. Come slowly back up keeping your torso erect. This is one rep. Repeat entire rep 10 times.

Lunges

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Stand straight with your feet hip width apart. Take your right foot forward and allow your hips and right knee to bend to a 90-degree angle while keeping your torso erect. Your left leg should be dropped just a few inches above the floor and your left toes lifted, heel off the floor. Take a deep breath and come back into standing position slowly and repeat on the left side. This is one rep. Repeat entire rep 10 times.

Calf ups

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Standing straight with your arms to your sides, knees gently bent, engage your calves and come straight up on your tippy toes. Hold for approximately one second and then allow both feet to come slowly back down to the floor. This is one rep. Repeat entire rep 20 times or as many as you can in one minute. Your calves will be on FIRE!

Bicycles

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Start out by lying on the floor on your right side. Take your right hand and place it underneath your head just under your right ear and use your elbow to support your upper body, most of your torso should be off the floor. Your left leg should be stacked directly on top of your right leg and your right leg should be on the floor. This is your starting position. Slowly, while engaging your core and stabilizing at your pelvis (no flopping around like a fish), raise your right leg slightly and “peddle” it in front of you as if you were on a bicycle. This is one rep. Repeat this rep 10 times and then lay over on your left side and repeat 10 more reps. You will feel your thighs and glutes burning!

Leg lifts

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Start out in the same starting position as in bicycles. Keeping your core engaged and pelvis stabilized, you will take your right leg and lift it, toes flexed and pointed (ballerina leg) as high as you can while keeping your leg straight. Slowly, raise the leg back down just above the left leg (not resting here) and repeat this rep. Repeat entire rep 10 times and then lay over on your left side and repeat 10 more reps.

Amanda - Head Exercise & Fitness Coach

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DISCOVER HOW YOU CAN STABILIZE YOUR BLOOD PRESSURE, LOWER BAD CHOLESTEROL WHILE MAINTAINING GOOD CHOLESTEROL AND BALANCING YOUR BLOOD-SUGAR LEVELS.

Hello. This is Dr. Ben, Chief Medical Advisor here at Optimal Health Products, pointing out something important that you may not realize about the toxins in your body.

Most people believe that having a healthy heart is either a matter of good genetics ("he’s just lucky") or a strict diet ("I just have to give up salt").

The truth is, genetics and food choices are NOT the root cause of your struggle to rid your body of the risk of heart disease and a potential heart attack or stroke, no matter how hard you try. Your high blood pressure, bad cholesterol and high blood sugar have little to do with bad genes or ANY of the most common things believed to cause heart disease.

Your struggle to protect and even heal your heart comes down to 3 little-known factors that your doctor might not even know about!

Shocking, right?

In the next few minutes, I'm going to show you how a weird herb has been shown to STOP these 3 little-known problems dead in their tracks so your blood pressure stabilizes, your cholesterol and blood-sugar levels improve and you get the heart-health results you want while no longer worrying about heart attack or stroke.

But before I do, however, it’s extremely important to understand the three critical things that must take place to STOP the potential of heart disease, including the possibility of a heart attack or stroke:

#1 - You Must Balance Your Blood-Sugar Levels.

Sugar is necessary for survival. Blood sugar (or, blood glucose) refers to sugar that’s introduced into the bloodstream to supply needed energy to all the cells in the body. Our bodies are made to regulate those levels, making sure they’re neither too high nor too low.

Unfortunately, sugar is made from the food we eat. Our digestive system breaks down carbs from food and sends them straight to our bloodstream as glucose, a simple sugar that converts to energy. However, glucose can only enter the cells via insulin.

Unbalanced insulin levels result in either type 1 diabetes (also known as insulin sensitivity, or too low levels) or type 2 diabetes (too high levels).

This means, the higher your insulin levels, the higher your chance of diabetic cardiomyopathy (DCM), a disease that literally damages the structure and function of your heart.

Insulin doesn’t care whether your blood sugar is at a healthy level. Its only concern is that you do not starve and have the ability to produce energy for your body to burn.

The big, ugly problem: Unless you do something to “short-circuit” this biological need to feed your cells, you’ll never have the heart health you want and deserve.

It begins with maintaining your insulin levels, because modern living—along with diets full of refined sugars and other challenges—have made it so most of us are nearly insulin-unbalanced all the time. This not only makes eating right nearly impossible, it also makes choosing when and how often to eat MUCH harder.

Think about the last time you were ravenously hungry? You began to feel weak and dizzy, right? You began to feel yourself shutting down—and that’s exactly what insulin issues can do.

#2 You Must Lower Your Bad Cholesterol While Maintaining Your Good Cholesterol.

Whether you’ve heard of “bad” cholesterol (LDL) or “good” cholesterol (HDL), I assure you. They’re having a MASSIVE effect on the health of your blood.

LDL cholesterol is considered bad because it creates plaque, a thick, hard deposit that can clog arteries, making them less flexible. (This is known as atherosclerosis.) Eventually, a clot can form, blocking a narrowed artery, often resulting in heart attack or stroke. Another condition called peripheral artery disease can develop when plaque buildup and narrowed arteries reduce blood flow to the limbs (usually the legs). Either scenario often results in death or life-altering consequences.

HDL cholesterol is considered good because it aids in removing LDL cholesterol from the arteries. Scientists believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and safely back to the liver, where it’s broken down and passed from the body.

A healthy level of HDL cholesterol will protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.

#3 You Must Stabilize Your Blood Pressure.

Without properly balanced cholesterol and blood-sugar levels, your heart valves become restricted with plaque buildup, and that leads to a damaged and unhealthy heart. All this combined begins to affect other parts of your body and internal organs because they are starved of needed oxygen and blood that is pumped to them by your heart. After years of unhealthy eating, unbalanced cholesterol and blood-sugar levels all over the place, your overall heart health begins to deteriorate. In worse cases, not protecting your heart health can lead to major damage resulting in the need for heart surgery or a heart transplant. In the worst case, deteriorated hearth health can lead to death.

And it gets worse with each passing year, not only making it harder to avoid heart disease but actually causing you to GET A HEART ATTACK OR STROKEno matter how hard you try to avoid it.

The result?

Your stress levels increase. The number you see on the blood-pressure monitor goes up and perhaps worst of all, you begin to live your life in complete fear and feel like your heart is a bomb waiting to go off.

This vicious cycle not only accelerates with each passing year, it begins to compromise other parts of your health. Your sleep quality drops. Your stress begins to affect those around you. You stay away from strenuous activities including all exercise, and those things accelerate the cycle yet again.

Each time, the cycle speeds up, which is why heart disease is often so accelerated later in life.

This is pretty disheartening for anyone looking to maintain healthy blood levels and transform their heart health.

But what if there was a way that you could STOP these three factors?

What if you could balance your blood sugar, lower your bad cholesterol, maintain good cholesterol, naturally control your blood pressure and get rid of the fear of a heart attack or stroke?

If you could do that, you could essentially turn your heart into a well-run machine, 24 hours a day, 7 days a week.

Can you just imagine how much more safe you’d feel if these 3 hidden dangers of heart disease were no longer standing in the way of a healthy heart?

Well, there is a way to fix these dangers, get your blood pressure under control, maintain healthy cholesterol levels and balance your blood-sugar levels.

The solution not only works on a deeper cellular level but also in your overall well-being. So the results are rapidly felt, deep and long-term.

Interested?

Great—because this is only just the beginning!

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StrictionBP uses a “magical” little extract called Ceylon Cinnamon from an amazing herb that grows selectively in Sri Lanka.

Randomized-controlled research published on type 2 diabetes demonstrated the significant effect Ceylon Cinnamon can have regarding blood-sugar levels.

These results were pooled together with results from a recent study and published in the U.S. National Library of Medicine.

The results demonstrated significant reduction of bad cholesterol and increase of good cholesterol, as well as an increase in quality of blood-sugar levels after only two weeks.

These results were not accomplished by every brand of the supplement, but rather only quality-sourced Ceylon Cinnamon.

After 4 weeks of supplementing with 120 mg of quality-sourced Ceylon Cinnamon per day, test subjects (543 patients) saw significantly reduced levels of fasting plasma glucose (blood sugar) from -40.52 to -8.67, and an increase of good cholesterol (HDL) from 1.09 to 2.24 while decreasing the bad cholesterol (LDL) from 17.21 to -1.63.

After 18 weeks, the randomized control trial continued to find statistically significant decreases in levels of blood sugar and corrected cholesterol.

The effects of Ceylon Cinnamon extract work 5 different ways:

  • First, a compound in the extract called cinnamaldehyde provides most of the health benefits of this amazing spice. It comes from the oily part of the cinnamon bark.
  • Second, it’s loaded with antioxidants such as polyphenols that protect the body from damage caused by free radicals. In a recent study of 26 different spices, cinnamon won by a landslide—even beating out “superfoods” like oregano and garlic!
  • Third, it provides anti-inflammatory protection by helping your body repair tissue damage and help fight infections, thereby lowering your risk of disease (including heart disease).
  • Fourth, it’s beneficial to blood markers and helps your good cholesterol remain stable while lowering your bad cholesterol—all things that can greatly reduce the possibility of heart disease and death.
  • Lastly, since insulin is one of the key hormones that must remain regulated to be healthy, Ceylon Cinnamon helps insulin do its job of transporting blood sugar from the bloodstream straight to the cells.

Now, think about these effects in light of the 3 factors we just discussed.

By naturally balancing your blood sugar, cholesterol levels and blood pressure, you’re unlikely to ever develop conditions like insulin resistance, diabetes and heart disease.

You optimize your heart health, protect it from heart disease and you can lose the fear of a catastrophic heart attack or stroke!

The net result?

Your heart health is achieved at the fastest possible rate.

Now, what if you could get all of these proven heart-health benefits in the form of an easy-to-take daily capsule that protects your heart without you having to change your diet, spend hours at a gym or giving up any of your favorite activities?

Essentially, it’d be the easiest, most practical and convenient way to fight those 3 causes of heart disease that I talked about earlier.

Now, you could learn about these powerful ingredients and then try to independently source the individual ingredients. The problem is, after you’ve found all the products and sources, purchased minimum quantities of each (which is often a large amount), paid shipping on each, and sorted through a huge stage of studies on the most effective dose of each one needed to help balance your blood pressure, cholesterol levels, and blood sugar, you’ll literally have spent weeks or months of time, and hundreds (if not thousands!) of dollars—and you’ll have waited all that time to even begin to make progress.

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The good news…

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Once you have it in your hands, and once you experience the rare power of this wonder supplement to fight back against heart disease and give you the peace of mind you’ve always wanted, you'll be thankful you tried this. After all, this is so much easier and more affordable and less invasive than other solutions—especially expensive blood-pressure and cholesterol drugs, which often come with harmful side effects and make you feel ill and miserable.

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To finally see and experience how unbelievably easy it can be to balance your blood sugar and cholesterol, and protect your heart, choose the appropriate savings with the link below…

…and then, of course, be sure to write down your blood-pressure reading today, because you’ll absolutely want to document your dramatic before-and-after results.

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Dedicated to helping you achieve Optimal Health & Wellness!

Dr. Ben

Chief Medical Advisor
Optimal Health Products Inc.

References

1. Mayo Clinic staff; Diseases and Conditions, Type 1 diabetes, Definition; The Mayo Clinic; 2014: http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/definition/con-20019573

2. No authors listed; “What Is Diabetic Heart Disease?”; National Heart, Lung, and Blood Institute; 2011: https://www.nhlbi.nih.gov/health/health-topics/topics/dhd

3. No authors listed; “What Is Atherosclerosis?”; National Heart, Lung, and Blood Institute; 2015: http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis

4. No authors listed; “What Is Peripheral Artery Disease?”; National Heart, Lung, and Blood Institute; 2015: https://www.nhlbi.nih.gov/health/health-topics/topics/pad

5. Mayo Clinic staff; “HDL cholesterol: How to boost your ‘good’ cholesterol”; Mayo Clinic; 2012: http://www.mayoclinic.org/hdl-cholesterol/art-20046388

6. No authors listed; “Who Is at Risk for Heart Disease?”; National Heart, Lung, and Blood Institute; 2014: http://www.nhlbi.nih.gov/health/health-topics/topics/hdw/atrisk

7. Akilen, R., Tsiami, A., et al.; “Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial”; Diabetic Medicine; 2010: http://www.ncbi.nlm.nih.gov/pubmed/20854384

8. Allen, R., Schwartzman, E., et al.; “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis”; The Annals of Family Medicine; 2013: http://www.ncbi.nlm.nih.gov/pubmed/24019277

9. Leech, J.; “10 Evidence-Based Health Benefits of Cinnamon”; Authority Nutrition; 2016: https://authoritynutrition.com/10-proven-benefits-of-cinnamon

10. No authors listed; “Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents”; Journal of Agricultural http://www.ncbi.nlm.nih.gov/pubmed/16190627

11. No authors listed; “Vitamins and Supplements Lifestyle Guide”; WebMD; 2014: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-cinnamon

12. Azimi, P., Ghiasvand, R., et al.; “Effects of Cinnamon, Cardamom, Saffron, and Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients”; The Review of Diabetic Studies; 2014: http://www.ncbi.nlm.nih.gov/pubmed/26177486

13. Plaisier, C., Cok, A., et al.; “Effects of cinnamaldehyde on the glucose transport activity of GLUT1”; Biochimie; 2011: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019305

14. No authors listed; “Side Effects of High Blood Pressure Medications”; WebMD; 2016: http://www.webmd.com/hypertension-high-blood-pressure/guide/side-effects-high-blood-pressure-medications

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