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We Need to Move Daily

If I could only do 5 exercises a day, what would they be? I have been asked this question several times throughout my 20-year career. Since the human body is a very complex organism, it’s not just about the muscles that make us move. 

Our body is a complex system of living cells designed in such an intricate way that it is hard to fathom. Also, our body does not move unless the nervous system, muscular system, cardiovascular system, and skeletal system work together. The exercise list below reflects all facets of a healthy human. 

5 Daily Exercises

Daily Squats 

The squat is something we should all do if we are capable of doing so pain-free. Now if you have pain while squatting then it’s time to work on that first. I was a horrendous squatter from my early 20s through my mid-30s. But adopting a daily regimen of movement has helped me move and squat better than ever.

Here is what I do for my tight muscles and restricted joints. 

Morning Routine

Night Routine 

Master the squat technique!

Daily Joint Movement

During my junior year of high school, I suffered a severe ankle sprain that left me on the sidelines for 6 weeks. I still remember the doctor telling me after it was healed that I would have arthritis by my mid-thirties. Well for me that wasn’t acceptable for me. After many years of suffering ankle pain and calf strains, I finally made it a point to move my ankles daily. Doing daily movement has kept arthritis at bay and having me feel the best I’ve ever felt. I’m almost 43 years old and moving my joints daily has me feeling great!

Check out these videos to learn how to move your joints daily. 

Ankles

Shoulders

Thoracic Spine

Daily Walks 

There is something about walking that just feels right. It’s one of my favorite activities to do. If you know me, you know I love dogs and I have 3 beautiful labrador retrievers to walk every day.

Check out Roxy the Gym Dog!

Walking is something that is very primitive for us and it will help us balance our bodies that have been sitting all day. If you need an excuse to walk, get a dog. I highly encourage it. 

Daily Deadlifts 

Pick things up and put things down. Besides walking, our bodies are designed for this purpose. Whether it’s a sack of dog food, because with all your walks you need more dog food. Or picking up grocery bags, our bodies are made to do this position. Doing it well is the key to success and will hamper your risk of injury. Here are our best methods to help you master this movement pattern. 

Daily Meditation and Prayer 

I have been meditating consistently for over 20 months, in that time I have only missed a couple of sessions a week. Consistently working on my mind has changed the way I think, the way I react, and the way I see the world.

The @calm app has helped me stay consistent and provides me with the tools I need to dive into my mental fitness. I have learned that fitness is beyond just lifting weights and riding a bike. Having a mental edge on myself allows me to regain focus and get back on task.

I have also been reading the Bible and praying consistently since January 2020. The wisdom I have gained has allowed me to overcome obstacles that are in my way. I have regained control of my mind by not allowing negativity to bring me down. 

Consistency

Over the years I have learned to work on my weaknesses to become the best version of myself. These daily exercises have helped me in more ways than I can count. Doing things consistently is the key to success in any endeavor you choose. Work on being consistent and strive for excellence, not perfection. We will never be perfect, so give your weaknesses your full attention, and refine your strengths. Keep pushing forward!

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