Body weight exercises routines can be done anywhere. It could be a combo of stretches, push up or sit ups. And it’s equipment free. So no set up or clunky kit. Maybe it’s at an airport during a layover or in a cramped hotel room to remedy jet lag.
Going for a run is the same thing. All you need is a pair of running shoes and the side walk is your running track. I think the reason soccer is so popular is that all kids need is a ball and friends. Their soccer field can be a parking lot or a patch of dirt.
Ease of exercise is the key. Forget the fancy equipment or the expensive gym membership. It’s low stress on your body, and as your body ages you can adapt.
Get into a routine that’s first thing in the morning, and make it easy to start. Outdoors is always better, so choose an open space or park nearby your home. If that’s not an option then do it at home, but lower the barrier to entry and make it easy to start.
You mind can’t roam free when it’s cluttered. A cluttered mind is exhausting and will trip you up and slow you down.
Maybe it’s an old to do list, a bill you need to pay, an unread book sitting on your bedside table, a tough conversation, a phone call that needs to be returned.
All this stuff clutters up your mind and sucks energy. Don’t let it fester and take up space. Get it done or let it go.
You can’t outrun your mouth. Eat less. Exercise more.
Pay your medical bills at the grocery store and buy healthy food.
Your metabolism slows down after 40. Eat less the older you get.
Exercise eats stress. Exercise first thing in the morning before the family wakes up.
Don’t check your phone in the morning until you’ve exercised. It’ll keep your cortisol levels down in the morning. Also try to avoid coffee right after you wake up. Drink a glass of water instead.
Eat more vegetarian meals – it’s better for your energy levels and digestion.
Stretch and take deep breaths. It calms the mind and lowers your heart rate.
Do back bends in the morning to energize and front bends in the evening before bed to help you sleep.
Meditate, even for 10 seconds. Do it at your desk, on the train…whenever you become aware of the moment. Take a break, relax your shoulders and jaw. Calm the mind.
Persistence is the secret ingredient to long term growth. I’ll use writing as an example. Check out non celebrity writers on Twitter, Facebook, LinkedIn or WordPress. They write something most days (normally multiple things) and their followers start to expect a post on a daily basis. Some posts will be good, some brilliant and some forgettable – the point is that it’s dependable and persistent. Over time their readers see the musings and writings of the author as companion pieces to the day – like a morning coffee.
There’s the January gym crowd who start off with a bang and putter out around February, then there are the lifers who show up every morning and slowly get fit and stay fit. Lifers don’t have New Year’s resolutions because they have a standing daily exercise appointment that they don’t miss. It’s the same with writing. Never miss the appointment.
Persistence is underrated and underused because people think it’s obvious and table stakes for success. The reality is that most people give up early, so it normally does come down to the last person standing who gets the prize.
Show up every day. Persist
“Sometimes magic is just someone spending more time on something than anyone else might reasonably expect.” – Raymond Joseph Teller
I love it when practices like Yoga, Aikido, Kung-fu, surfing, running, writing are described as nobel pursuits. It implies that the nobelness is not about achieving mastery, but more so achieved through the persuit of mastery. The answer is in the dirt of the day to day practice.
Have you ever seen a Springbok in the wild?
They live in the now. Alert, guard never down. The routine is the same. Eat grass, freeze, flare nostrils, smell wind, look around, go back to eating. Keep moving, no time for zoning out.
They stay with the herd. The herd is a connected force shield. When the energy in the bush changes they feel it. A startled bird or a quick movement in the peripheral sends a lightning fast energy ripple through the herd. The herd body is one – muscles tighten, ready to explode in different directions in a split second.
Stay fit, stay connected and smell the wind.
After a stretching session remember to drink a glass of water. Avoid the temptation of drinking while stretching, but stay hydrated before and after the session.
Try the following exercise when you have a drink of water at the end of the session:
Slow down and take a deep breath. Wiggle your toes and feel the floor supporting you. Relax your shoulders and jaw.
Imagine each sip of water swirling through your body from top to bottom.
Focus on the brain with the first sip and feel the water washing through your head onto your brain and the sides of the skull.
The next sip of water washes over your shoulders and into your lungs. The next sip sloshes down your arms and into your finger tips You get the drill? Elbows, buttocks, knees. Rinse out your body. The cold water moves through your body and dilutes the toxins.
It’s like rinsing out a dirty canister.
With the final sip imagine all the water slowing seeping out of your feet and into the floor. Let gravity be gravity. The floor is thirsty and will drink it up.
The exercise slows you down and makes you conscious of your body from your nose to toes.
It’ll clean you out, ground and recharge you.