by Margaret Graham

Created on: April 12, 2009   Last Updated: April 13, 2009

Start an exercise program today and regain your metabolic health: Especially if you're overtired, overweight, at a computer all day, a couch potato, or feeling rundown.

Do you feel tired and rundown? Do you want to have more energy and feel better in general? You can no matter what shape you are in at this particular time. Perhaps you have not exercised for a very, long time. It may be difficult for you to get up off the couch even to go to bed. Well, start here to increase your metabolic rate and improve your health.

Take this simple exercise regime to your doctor and obtain permission to get started on your way to better metabolic health and weight loss.
Start by sitting up straight on a kitchen chair with your feet flat on the floor.

Breathe out as long as you can with pursed lips or like you are blowing up a balloon. Then inhale deeply. Do this only once or twice. Too many repetitions will cause dizziness.

Remain seated and suck in your belly, tighten your buttocks, push your feet into the floor and clench your fists. Hold this position for a count of 8. Relax for a 4 count. Repeat this exercise 10 times at least 3 to 5 times the first day.

On the second day, add a few more exercises. You remain sitting on the kitchen chair for these simple yet metabolic raising exercises.
Do the first set of deep breathing, next, one set of 8 or 10 "tightening" exercises. Now do a set of 20 leg lifts. Sitting straight in the chair, lift your right leg up until you have straightened your knee and pull your toes up towards your body. This will give you a good stretch of the Achilles' tendon which you will feel up the calf area. You will, want to add weights to these leg lifts after a few days. If you do not have ankle weights, put a pound or two of pennies in socks and tie them to your ankles.

Next, do 20 biceps curls with each arm. With your physician's permission especially if you have a heart condition, lift your arms, one at a time over your head straightening your elbows. Hold each arm up for at least a 3 count. Do 20 reps on each arm. You will want to add weights to this exercise within a few days. One pound of pennies in a sock will do just fine for this also.

By day 3 you should add extra walking to your regime. Stand up and walk at every opportunity. If you are usually engaged in watching TV put the remote 10 feet away from you. This will mean a 20 foot walk to the remote and back several times a day to change the channel or adjust the volume. If you work at a computer put your drink 10 feet away so you have to walk to it for a sip of coffee, tea or water. Be creative to add additional steps to your day.

You will find your metabolic rate has increased significantly within a week. You will feel more energetic. Energy levels will continue to increase if you continue to increase your regime by adding a few more exercises daily. Soon you will be able to join a mall walking program or a gym. If you get short of breath or experience leg or back pain while mall walking, walk around with a shopping cart until you can manage alone. Have fun with this simple routine and surprise yourself and your metabolism.

You will lose weight easily, albeit slowly with this routine and a sensible diet. When you can, increase your exercises to help speed up your metabolism and weight loss.

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