RW- +more stretch – exercise

this blog is self help article which learn in points form and quote from internal , in case you need more info, please refer to below those references links, so please DO NOT and treat it as some reference only.

i am overcoming my midnight ciris and my chronic disease such as asthma eczema , plantar fascia 腳底骨膜發炎 sciatica 坐骨神經痛 patella pain …and no money disease…etc. So i gotta find way to ameliorate 改善 my life.

Feasible 可行的 在進行中 Action

What I mean is that under the condition of plantar fasciitis, patella problem and age over 50 which cannot not jogging 1 kilometer of me, it’s still feasible.

E-reader, take your reading to the wall with wall sits.

Feel free to fidget 坐立不安

Keep on Movin’: Creative Ways to Stay Active at Home

after above reading: ( make it as habit)

• i insisted to do wall sit daily while watching tvb news on youtube english version daily + DW news + World news + Reading ipad 3 windows
• every time i am sitting , i should shaking my feet ( Feel free to fidget 坐立不安)
• or punching my thigh if my hands are free

Bed time or i mean on bed

• sit up on bed (every time wake up , (i mean it literally and verbatim ” wake up ever time) although you got to go to toilet, i have to resist a bit moments , i have to make it as my habit + gluteus maximus + radio+ close eye
• every on bed On top of sit up, i am gonna to stretch my legs and waist
• add this stretch

• once in Home – chair triceps dip

• basic 7 mins workout 1,3 and 5 – as i believed that hiit, the benefits are more than the long last exercise especially me who is the chronic patient Today i know even 3 hours exercise which not make a big different between 45 minutes daily. ( can be after shower or before and any time)

• every morning one side of squat with dumb – morning heavy dumbbell squat 1, pull up, 2 tricep brachii and 3 bicep brachii 老鼠仔 before out to work

• / 2 4 6 just 7 mins ( can be after shower or before and any time) of light dumbbell plus squats 蹲
• holiday either 45 min music of dance to sweat or 7 mins workout

• take stairs to office or home fifth floor to home
• push up + push up climbing + burpees before shower

• every time in lift/ elavator ( maybe escalator) neck stretching

Sunshine- out: out to do suggestions:

i have learned a lot of sunlight and vitamin D, compounding with the knowledge of IR light and melatonin. There is a lot of benefits of sun light. As long as you feel with the heat of sunlight, the IR can even go through your clothes, so out is very important

• biking – maybe longer
• walking along river side ever sit down to read kindle

7. Take advantage of stationary time. Whenever you’re waiting in line or hanging around waiting for public transportation, use it as an opportunity to move your body. Flex your abdominal muscles, or do some squats, leg lifts, or stretches.

https://www.everydayhealth.com/hs/weight-management-guide/easy-ways-to-sneak-exercise-into-your-day/

motion is lotion

Suggestion thinking to implement 執行

Good theory

A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So, don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate 失動力you.

Be kind to yourself.

Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

How to Start Exercising and Stick to It

Reading

Frisbee 飛碟 is a quick and easy way to get moving with a friend. Count how many times you can throw the frisbee back and forth without dropping it, and make it more of a workout by asking them to make you run for it.

30 fun ways to get 30 minutes of physical activity today

Tune into fitness. Retrain your inner couch potato. Walk or jog in place, do yoga or lift weights, or walk on the treadmill at the gym while you watch your must-see TV shows.

No Time for Exercise? Here Are 7 Easy Ways to Move More!