Happy with your exercise (Real Case)

1. WORKOUT ANYTIME ANYWHERE
By: Rima

2. • They can be done anywhere, anytime! These exercises
only take a few minutes to complete, require no outside
equipment, and are easy to master.
• No matter if you’re at work, at home, or on the go,
these easy-to-follow calisthenic exercises are sure to
make you break a sweat.

3. What is you now?
Are you NOT HEALTHY?
Are you BIG?

4. Yes, I am both
• 77 kgs
• I have cholesterol, triglycerides, uric acid

6. Top 10 Reasons to Exercise Regularly
(Besides Losing Weight)

7. 10. You'll Improve Your Memory
Ever feel like you think a bit more clearly after a good workout? Not only is your brain
getting more energy and oxygen, but many studies have shown that exercise can boost
your memory and help you learn better.

8. 9. You'll Have Better Posture
Good posture is important, and one of the best ways to fix your posture is to exercise
the muscles holding you back. Check out some of the most common posture problems
people have, and which muscles you should work out to help fix them. Regularly
exercising your abs, back, and other muscles can go a long way into fixing your
posture, both sitting and standing.

9. 8. You'll Boost Your Confidence
Obviously, exercise can improve your appearance which can improve confidence, but
there's more to it than that. Exercise can also help you feel more accomplished and
social (if you work out at a gym). Even if you don't see immediate results in your body,
that effort will make you feel better—and a bit of confidence can go a long way.

10. 7. You'll De-Stress
We all have stress in our lives, whether it's the occasional rough day or a more serious,
chronic problem. Stress can really wreak havoc with your mind, but studies have
shown that exercise is a great way to combat it. Not only are those endorphins natural
stress-fighters, but getting yourself into that exercise groove helps get your mind off
the things stressing you out.

11. 6. You'll Sleep Better
If you ever have trouble falling asleep at night, the National Sleep Foundation says at
regular exercise can help you sleep better. The best time to work out is in the morning
or the afternoon, rather than before bed—if you exercise too closely to bedtime, it can
actually have the opposite effect! Luckily, there are other good ways to fill up that pre-
bed relaxation time.

12. 5. You'll Have More Energy
It may seem counter-intuitive—after all, working out can drain your energy quite a
bit—but regular exercise can actually make you feel more energized throughout the
day. In fact, one study found that exercising in the middle of the day can leave you
feeling more energetic and productive for the rest of the afternoon. You should still try
to get in some walking throughout the day.

13. 4. You'll Have Better Sex
Do we have your attention yet? Yes, studies have indeed shown that regular exercise
can increase arousal and decrease men's risk for erectile dysfunciton, likely because
exercise improves circulation (which is pretty important when it comes to sex).

14. 3. You'll Get Sick Less Often
Nobody likes getting sick, and exercise can help. A recent study found that people who
exercised regularly were half as likely to get a cold than people who didn't—which is
odds I'd gladly take. Taking a good steam afterward can help, too.

15. 2. You'll Live Longer
It's no secret that healthy living will keep you alive longer, but you might be surprised
at how much. One study found that exercise improves life expectancy as much as
quitting smoking. It really is true that sitting all day is killing you—and just a bit of
regular exercise can stave off the reaper for awhile.

16. 1. You'll Just Be Happier
All this put together equals a much happier you. It's not just those "runner's high"
endorphins—regular exercise can actually improve your life in oh-so-many ways. All
you need to do is make it a habit—the University of Bristol found that people's mood
significantly improved on days they exercised, so find a way to fit a quick workout into
your daily routine and you'll be well on your way.

17. If you want to lose weight
No sweet
No deep fried
Exercise regularly

18. Where to workout?
At Gym
At Office
At Home
Outdoor

19. Stretching please…..
It is important before and after workout
Dynamic Stretch Gluteal Stretch
Supraspinatus
Stretch Quad Stretch
Hamstring & Calf Stretch Kneeling Hip Flexor Stretch

20. Outdoor
You may need a special time
Need other people and particular place
Appropriate shoes for
running

21. At the Gym…
You may need a special time and $$$
But you get a lot of training class and equipment

22. At the Office…
Take only 10 – 15 minutes
No $$$
20 sec running / high knees
20 knee pull-ins
60 one leg stand

23. At the Office…
Take only 10 – 15 minutes
No $$$
10 chair tricep dips
20 squats 20 calf raises
50 side leg kick
20 desk push-up

24. At Home…
Take only 10 – 15 minutes
No $$$
Have fun with kids

26. Got 5? Moves That Fit into Any Schedule
Exercises you can do on the phone, standing in line, in
the car, and while brushing your teeth
1. Take a stand: Try this exercise the next time that you are at the office or at home. Take
your calls standing up. Reason: You will burn 50 percent more calories than if you were
sitting. Secondly, "good cholesterol" levels decrease by a whopping 20 percent and there
is a 7 percent increase in your risk of diabetes after just a couple of hours of sitting.
2. Brush your teeth: Every time you clean your choppers, try standing on one leg. This
move will assist in strengthening your core and lower lumbar muscles, increase balance,
and help to create symmetry throughout your hips thanks to the instability that works
the smaller muscles that are essential for core strength.
3. Dance off the calories: Turn up the music and groove away some calories while you
are getting dressed. You can actually can burn an extra 50 to 100 calories in the time that
it takes you to get ready for your day by adding a little two-step or the twist?
4. Squeeze and release: Whenever you find yourself stuck in traffic or standing in line at
the checkout counter, try alternating between contracting your abdominal and glute
muscles. Simply contract and hold each muscle group for up to 60 seconds, relax,
alternate, and repeat.
5. Go to bed: Perform one of the following moves on your bed and see how many you
can do in a minute's time: kegel, push-ups, triceps dips.