How to Exercise Gently Without Resorting to No Pain No Gain

How to Exercise Gently Without Resorting to No Pain No Gain Get fit, exercise without following the “no pain no gain” rule, reduce your stress level, and do your workouts without breaking a sweat.

Are you one of the Americans that is overweight and suffering from high blood pressure? Has your medical professional advised you to begin an exercise regime in order to preserve your health and even your life? In fact, does your family believe you are a bit out of shape, overweight and out of condition? Do you want to extend your life and live better, longer and with a spring in your step? Have you considered that it’s now or maybe never? Argh!

You may resist getting serious about exercising. In fact, you have an aversion to getting into a vigorous exercise program, knowing ahead of time that you’ll never complete it.

Start on the road to an exercise plan despite prior excuses. Reinforce your determination and good intentions to succeed with your current resolution to exercise. It’s time to get serious.

Many health-conscious Chinese practice T’ai Chi Chih (which is pronounced “tie-chee-chuh”). It is a combination of graceful movements and calming meditation with primary focus on your chi (circulation of energy and balance). Consider T’ai Chi Chih as a simplified moderation of Tai Chi.

Primary difference between Tai Chi and T’ai Chi Chih is the number of movements: In Tai Chi, you can select from a greater variety of movements; there are over 100. The simpler T’ai Chi Chih has a mere 19 movements that are performed as separate transitions and one primary position. You will love the simplicity of T’ai Chi Chih. And if you are beginning a T’ai Chi Chih program, or even a Tai Chi routine, you can expect to see viable results within several months.

Ideal for older students, T’ai Chi Chih evolved in 1974 and is known simply as “effort of no effort.” Consider it easy to learn and realize benefits that take you way beyond fitness – give yourself at least five weeks of consistent practice and stick with it. You will sense a calm well-being and decreased stress level.

Here are three easy, simple-to-learn exercises to get you started:

Exercise 1: Practice “Bird Flaps Its Wings”

Stand tall with heels touching and toes splayed. Position yourself with arms down in front of your abdomen, palms facing each other, fingertips down. In one combined fluid motion, bend your knees, raise your heels and flap your arms – hence, bird flaps its wings. Assume starting position. Repeat the exercise again and then once more (3 times in total). After the third repeat and after flapping your arms, rotate your wrists in a circular movement several times. Then return to the original position and hold briefly. Relax. Repeat this 3-times movement another time or two.

Exercise 2: Practice “Daughter on Mountain”

From standing position, step left foot forward, place hands at sides with palms facing up. Shift your weight forward, bending left leg, slowly raise hands until they cross at the wrists in front of neck and upper chest. With deliberate and slow movement, circle motion both hands purposely. Place your full weight forward, straighten right leg, raising right heel. Hold position for 15 seconds and move back into original standing position. Repeat with opposite leg. Make as few as 9 repetitions for each leg and increase to 18 and then 36 times as you progress.

Exercise 3: Practice “Rocking Movement”

Place your body into a standing position with feet parallel to each other, arms at your sides. Slowly raise both arms, with palms facing up. Simultaneously, rise up on your feet (heels off the ground). Now lower both arms slowly, permit your feet to return to the floor, and raise up your toes (heels on the ground). Repeat 9 times, increase to 18 repetitions and, finally, advance to 36 times.

Practice these movements slowly and deliberately on a daily basis if at all possible. After six months, you will have lost weight, reduced blood pressure and may be able to cut your medicines in half. Stick with the program, discover a few additional movements, or even join a group. Most importantly, don’t digress from your resolution to work out gently and faithfully.

To repeat, it’s easy, simple and guaranteed to work as long as you keep up with the routine. This article is written by The Old Gray Mare™ on www.DressYourHorse.com™, www.FantasyKritters.com™, www.TShirtsbyLily.com and www.Amway.com/healthandhomebyheidi.