Please consult your Doctor before participating in the following Body Science Wellness exercise program.
Especially if you have not exercise in a long time or have been leading a sedentary lifestyle. Ok ensure you are wearing appropriate clothing and footwear, and consume a reasonable amount of water before beginning exercise.
Let us begin with a pulse raiser; so we will start by marching on the spot, keep this going for a few seconds until you feel comfortable enough with this then bring your arms; bicep curls raise your arms to your chest feeling that muscle at the front of your upper arm lower back to your sides and repeat do this for 20 repetitions.
· Side bends this exercise stretches the trunk.
· You can either extend one arm over your head or keep them at your side and touch the outside of the knee. Now keeping your knees slightly bent slowly bend to the side; bob gently. Repeat 5 times on each side.
· Side twist with your feet comfortable apart, extend your arms palm down, twist to one side as far as possible. Repeat to other side; do 5 repetitions on each side.
· Jumping jacks these stretch arms and legs and warm-up the major muscles of the body including your heart and cardiovascular system but take it nice and easy until you feel confident.
Hold your arms at your sides. On the count of 1 jump and spread your feet apart, while simultaneously swinging your arms above your head. On count 2 return to start position. Use a rhythmic, moderate rate repeat 10-15 times.

· Running on the spot; start slowly and gradually increase pace, the rate height of your leg left or both as training progress. Run in place between subsequent conditioning exercises.
· Squats place feet shoulder width apart place your hands on your hips or at your temples “side of head” then lower your body bending knees as low as you can go 90degrees or to the level suitable for you at this time. Return to the stand position and repeat 10-15 times.
You should be considerably warmed up now and quite possibly perspiring as your metabolism has come into play.
As you are now warm it is good time to stretch, as your range of motion will have increased. Flexibility decreases with age and inactivity. Static stretch and holding, that position, (5-10) seconds followed by relaxing.

1. Seated toe touches; this will stretch the back & hamstrings. With legs flat and toes pointed, slowly slide your hands down the legs until you feel a stretch; hold that position. Grasp your ankles and slowly pull until your head approaches your legs. Relax. Draw toes back, and slowly Attempt to touch your toes. Repeat several times for variation you can try to touch your toes with legs apart.
2. Single Knee Pull; laying on your back, legs flat on the floor, this stretches the thigh and trunk, pull your right knee to your chest with your arms, and hold for a count of 5 repeat with opposite leg. Perform 8-10 times on each leg. For variation use both legs double knee pull.
3. Stride stretch this exercise works the calf and thighs muscles, slowly slide into a stride position with front foot flat on floor, knee aligned over ankle, and rear foot on toes. Put your hands on a chair or on the floor for balance.
Hold for count of 10, switch legs.
The above exercises and stretches are a good way of assessing your fitness levels and improving with practice, your “health comes first” take care of yourself and increase your energy levels. If for any reason you feel pain or discomfort with any of the above, discontinue and only do what is suitable to you at this time, remember exercise will alleviate stress.
Enjoy your day.

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