20 Minutes for fresh body and mind

We tend to be easily stressed either because of work, families, financial or our other problem.  My way to reduce stress is by doing simple exercises regularly which only take approximately 20 minutes of my time.

I used to go to fitness centre on regular basis (2 to 3 times a week) as part of my sport activities.  But because of my tight schedule at work (this shouldn’t be used as an excuse), I have to find another alternative way to stay active, and this is where I start to do the 20 minutes simple exercises with several objectives,

1. To have a fresh body and mind
2. To do regular simple exercises but not taking too much of my time
3. Flexible exercises that can be done anywhere – indoor, outdoor, at home or at the office
4. Does not require a large space
5. Remain focus

Here are some exercises that I do routinely (every two days) which you might also want to consider trying.

1. Stretching

1. 1. Please count 1 to 10 on each move with rhythm, so the counting does not go too fast or too slow
   2. My focus is on legs, waist, and hands for stretching
   3. First, relax your ankle by turning it in and out
   4. Second, relax your waist by turning it forward and backward
   5. Third, lift your arms straight up and stretch

I do these stretching exercises with 3 repetitions on each move and by doing that, I can already feel fresh and happy.

2. Simple exercises

1. 1. My focus is on arms, thighs, and stomach
   2. Do a squad position (as picture shown) and count 1 to 10 with rhythm before release. I am using the picture of my beautiful niece who is a talented singer too
   3. Give a break time for few minutes before starting the next move
   4. Do dumbbell exercises (2 kg dumbbell is sufficient) for arms (as picture shown) and count 1 to 10 with rhythm before release. Again, I am using the picture of my dear niece

These exercises can also be done with 3 repetition and of course, to get our body and mind feeling better. It is important to stay focus each time we do the exercises to take care of our body and have good result. Don’t forget to breathe regularly during exercises as well as taking a short break and drink a sip of water. If you are exercising in a room with window, please try to open the window to get a fresh air coming in.

Just try slowly for a start, perhaps once a week then increase the frequency. It is also important to be consistent and don’t quit once you start.

All the best and let’s have a fresh body and mind.