Week 10 is Time to Stretch.
Stretch a minimum of 20 minutes three times a week to maintain flexibility.
Roadmap for Success Stretching doesn’t require fancy equipment or very much time. And it can be done anywhere. If you have any chronic conditions or injuries, be sure to consult your physician or physical therapist before beginning any exercise or stretching program.
When to Stretch Although stretching can be done anytime, anywhere, it’s always important to stretch when you exercise. Stretch after a warm-up and as part of a cool-down. At these times, your muscles are warm, which makes stretching easier and more effective. If you stretch at times other than during exercise, first warm up muscles by taking a fast-paced, five-minute walk while pumping your arms to increase circulation. Also, if you have an especially tight area of your body, stretch that area more often or throughout the day.
In the Morning: During sleep, muscles tend to tighten up due to lack of activity. Although it’s best to stretch when your muscles are warm, gentle morning stretches may help to alleviate stiffness and increase circulation, which makes waking up easier. Be sure to ease into stretches so you don’t strain yourself.
After Sitting for a Long Period: Whether you’re at work, on an airplane, or watching TV, sitting for extended periods of time can cause a great deal of muscle stiffness and soreness. If you are sitting for more than an hour, get up, walk around, and do some of the stretches explained above.
And we are keeping up with:
1 drinking water
2 getting better sleep
3 moving more
4 keeping a food journal
5 being positive
6 taking a multivitamin
7 having a buffer zone between outside and inside
8 eating more veg
9 finding time alone