Welcome to the Think Miracle ‘Make a Start’ 6 week Exercise programme. We are here to offer you a simple to follow exercise regime that will slip easily into your lifestyle.

For many of us exercise is something that doesn’t come naturally; we are all busy and tend to make excuses not to rather than to exercise. Sometimes it’s that we are too tired, or cannot be bothered to get into the car and head to either to the gym or head outside in the cold for a walk. You do not need an expensive gym all you need is a good pair of trainers and a positive mind-set to get started.

The benefits of exercise are so great there really isn’t an excuse not to. Benefits include;

Improved muscular and cardio-respiratory fitness
Stronger bone density
Reduce risk of high blood pressure, coronary heart disease, stroke, diabetes and some cancers
Helps to manage your weight and reduces the risk of becoming obese
Delay the aging process but most importantly after 20 minutes of aerobic activity you will feel better, your heart will pump fresh blood filled with oxygen around your body and the wind and sun on your face will make you feel fantastic.
Here at Think Miracle we recommend simple effective aerobic exercise to boost your metabolism. It doesn’t take too much effort or time to get started.

The following 6 week plan is aimed at sedentary people, that is for those who don’t exercise or haven’t for a while. We will offer a range of simple yet effective exercises to help tone and shape your body.

Each week follow the routine starting with a gently 20 minute walk on day 1, week 1.

As you get fitter you may increase the intensity of your walks and repeat the whole programme again with renewed energy

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 Walk 20 minutes Rest Day Walk 20 minutes 10 minute stretch Rest Day Walk 20 minutes Walk 20 minutes
Week 2 Walk 30 minutes Walk 30 minutes Rest Day Walk 30 minutes Walk 30 minutes 15 minute stretch Walk 30 minutes
Week 3 Walk 45 minutes Exercise Walk 45 minutes Rest Day 15 minute stretch Walk 45 minutes Walk 45 minutes
Week 4 Walk 50 minutes Walk 50 minutes Rest Day Walk 50 minutes 15 minute stretch Walk 50 minutes Exercise
Week 5 Walk 55 minutes Rest Day Walk 55 minutes Exercise Walk 55 minutes 20 minute stretch Walk 55 minutes
Week 6 Walk 60 minutes Exercise & Stretch Walk 60 minutes Walk 60 minutes Rest Day Walk 60 minutes Walk 60 minutes

Stretching first thing in the morning helps eliminate muscle and joint stiffness from sleep and stimulates circulation, which slows during sleep. Similarly, stretching before bed helps relax both body and mind to promote better sleep. And stretching for a few minutes every hour or two throughout the day will keep muscles from cramping. Whether it’s a few simple stretches or an entire yoga routine, stretching reduces both physical and mental stress. It will improve flexibility and balance, as well as sharpen concentration and boost your mood. And it’s easy to do anytime, anywhere, and at any fitness level.


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