30-minute Daily Exercises

We recommend 30-minute daily exercises including:

10-minute jogging, 60 – 100 sit-ups, and 10-minute deep stretching
30-minute Ballet exercises
30-minute Zumba

Benefits

These 30-minute daily exercises can improve the conditions of your organs, nerves, and muscles throughout your body. So you will become healthier and stronger over time. As a bonus, it may also tone your body to look better. You will also feel much better after exercising.

Jogging and sit-ups can exercise nerves and muscles deep inside your human body. Jogging and sit-ups can mainly help relieve:

heart-racing
pain and stress in the chest
pain and lumps in the breasts
eating too much
headaches
back pain

Deep stretching can help relieve a lot of pain and stress in your human body. Ballet exercises can mainly help relieve leg pain and leg weakness. Zumba often exercises the hips and upper body.

10-minute jogging

While jogging, keep your mouth open, and allow yourself to breathe heavily. Lift your feet high, and land only on the front half bottom of your feet.

It is best to jog outdoors among a lot of green trees.

Do not jog along a busy road. The exhaust from passing cars will harm your lungs even more when you jog and breathe more heavily.

If you cannot jog outdoors among a lot of green trees, simply jog at home. Jog on an exercise mat with socks on, like jogging on a treadmill. Play your favorite songs, natural scenic videos, and our list of instructions.

If you can hardly find the desire or energy to jog, try jogging in the morning soon after you get up.

Do not sit immediately after jogging. Walk around for a few minutes to gradually slow down your heartbeat.

Jog for 15 – 20 minutes every day when you are more troubled by

heart-racing
pain and stress in the chest
pain and lumps in the breasts
eating too much

60 - 100 sit-ups

While doing sit-ups,

Keep your mouth open, and allow yourself to count and breathe heavily.

Keep your fingers crossed on the back of your head.

Keep your back curved.

Lift your whole upper body up, and make your head almost touch your knees.

When lowering down, flatten, tighten, and pull your belly muscles upward.

Start with easier gestures and 20 sit-ups a day. Slowly build up to more advanced gestures and 60 – 100 sit-ups a day.

If you can hardly find the desire or energy to do sit-ups, try doing sit-ups in bed immediately after you wake up in the morning or after a nap.

If you feel some pain in the back of your neck after doing sit-ups, try slightly different head positions while doing sit-ups. For example, keep your head straight down for 20 sit-ups, lift your head up when lying down for 20 sit-ups, keep your head slightly to the left for 10 sit-ups, and keep your head slightly to the right for 10 sit-ups.

Immediately after sit-ups, lie on your belly, put your elbows far in front of you, and use both hands to hold your chin up for 1 minute, then tilt your head to the left for 1 minute, and then tilt your head to the right for 1 minute. Repeat as necessary. This helps relieve a lot of pain in the back of your neck, and helps get rid of a double chin.

Still lying on your belly, raise your forearms straight, and use both hands to hold your chin up for 1 minute, then tilt your head to the left for 1 minute, and then tilt your head to the right for 1 minute. Repeat as necessary. This deeply stretches nerves and muscles in the front of your neck and throat, and helps relieve pain in your neck, face, and head.

10-minute Deep Stretching

Deep stretching can help relieve a lot of pain and stress in your human body. For example, Ballet leg exercises can help relieve leg pain and leg weakness, which are common among people who sit for long hours every day.

Build up your own 10-minute deep stretching routine. Search for 10 different deep stretching exercises from Ballet and Gymnastics. The goal is to deeply stretch your whole body. Try each exercise out and see how you feel in your body. If you hardly feel anything while doing a deep stretching exercise, replace it with a new one.

Please avoid yoga. The name “yoga” is related to some wrong ancient worship, such as gathering the essence from the earth and your surroundings.

Ballet & Zumba

Ballet leg exercises can help relieve leg pain and leg weakness, which are common among people who sit for long hours every day. Ballet may make you feel and appear elegant. However, to avoid damage to your toes, please do not stand, walk, or jump on your toes.

Zumba often exercises the hips and upper body, which are seriously needed for people who sit for long hours every day. Zumba can give your body a more intense workout. Together with passionate Latin music, it will make you happy.

If you cannot go to a Ballet or Zumba lesson, you can buy Ballet DVDs and Zumba DVDs to learn and practice at home.

Add Ballet and Zumba to your weekly exercises. For example, do 30-minute daily exercises of jogging, sit-ups, and deep stretching from Monday to Friday. Dance Zumba on Saturday, and practice Ballet on Sunday.

These 30-minute daily exercises can be practical and essential to keep you healthy and strong in the long term.