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In order to start the day off with energy, do some exercise. What better moment for sport than just when you have woken up. Start in bed, breathe deeply three times in order to oxygenate all your body and stretch your arms and legs as if you were a cat.�brazos y piernas como si fueras un gato. You can now get up without fear. Put on comfortable clothing made of cotton which will�allows you to sweat for a good while.
If you have got a static bicycke or walking machine, walk for 15 minutes in order to warm up;� if you haven't, go around the block a few times and go upstairs on foot.�Walk on tiptoes whilst clenching your buttocks, which will help you to tighten up your�calves and�buttocks.
Now you are ready for exercise. Design a simple exercise programme which includes stamina, oblique and straight sit-ups, pedalling, squats and leg and arm stretches, in this order. Thirty minutes of exercise will be sufficient. At the start, do these exercises 10 times and, subsequently, increase the frequency to 20 and then 30 times. Do not rest for more than 20 seconds between each one. It is recommended that, before doing any exercise, you should consult your doctor and that you have a general check-up so that they can�tell you�what�your potential for doing exercise is.
At all times, maintain regular breathing, exhale during the effort and inhale when you relax. Be strong-willed in order to carry out the programme at least three times per week.
Your personal trainer
If you find it very difficult sticking to the programme or you don't know where to start, you could ask for the services of a personal trainer. He or she will go to your home, prepare you a made-to-measure exercise programme�and will keep an eye on your progress.
With or without help, after exercising don't forget to have a refreshing shower of 15 minutes, start of with lukewarm water and finish off with cold water, this will�help you to wake up fully and will also strengthen your muscles. To cap it off, have a complete, light and balanced breakfast.
A good breakfast
The first thing you should ingest when you get up is water. Drink two glasses of water without having eaten. During exercising, keep a bottle of water at hand and frequently take sips. In order for your breakfast to be complete, light and balanced, have a piece of fruit� or natural juice; it is best that you have grapefruit, it will help you to get rid of fats. To this, add a natural yoghurt, cereals (preferibly wholegrain), a spoonful of honey and tea or coffee with milk.
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