Exercising 20 minutes
a day reduces the risk
of Chronic Disease!
About half of all Australians have a chronic disease, and around 20% of these
people have at least two (multiple conditions) according to the Australian
Institute of Health and Welfare (AIHW)*. These are shocking statistics!
Older people are more vulnerable to developing many diseases, and
Australians’ increasing life expectancy means a greater chance for multiple
conditions to arise. Nearly 40% of Australians aged 45 and over have two or
more of the eight chronic diseases examined. For this age group, the two
most common chronic diseases to occur in combination with any other
chronic disease were arthritis and cardiovascular disease.*
It doesn’t have to be this way. Health Care Professionals have long known
about the health benefits of regular exercise in the prevention of heart
disease, obesity and other related health conditions. However with all the
evidence supporting the benefits of exercising and the major role it plays in
preventing chronic disease, over 70% of adults (almost 12 million Australians)
don’t do enough physical activity to maintain good health.
The good news is recent studies have shown that by exercising for as little
as 20 minutes a day you can reduce your chances of developing chronic
diseases dramatically but also help you manage the symptoms.
The problem is many people who do exercise don’t exercise correctly
or efficiently and as a result many muscles throughout your body are not
engaged. It’s important that your workout includes exercises that engage
multiple muscle groups through a range of body movements.
Today I would like to guide you through my 20-minute workout program
that is suitable for all ages. It includes 8 easy Functional Bodyweight exercises
that you can do every morning as soon as you get out of bed, either before
or after a light breakfast.
The 8 Functional Bodyweight Exercises I will be covering are:
Important Safety Tips
Before you begin here is some important information so
please read carefully!
No. 1 - If you have an existing health condition or injury you
should talk to your health care professional before starting any
exercise program.
No. 2 - It’s important to start the workout at a moderate pace
until your body warms up. Start by doing the first set of 8
exercises slowly and then increase your pace and intensity. This
helps blood circulation and reduces your risk of injury.
No. 3 - Always keep your abdominal muscles engaged during
each exercise. I will be referring to these as CORE muscles
throughout the workout. Our core muscles are important
because they support our lower back.
No. 4 - Remember to breathe during each exercise - take deep
breaths when muscles are relaxed and exhale when engaged.
No. 5 - If you have limited mobility, slow down your movements
to a level where you feel comfortable.
No. 6 - You will be doing 20 repetitions for each of the 8
exercises – 1 set. Repeat the 8 exercises without stopping for
a minimum period of 20 minutes. Remember to take deep
breaths during the workout.
No. 7 - If you haven’t exercised for years please start with
completing 1 set for the first week, increase to 2 sets on the
second, and continue adding 1 set every week until you reach
a level of fitness that allows you to continue for 20 minutes
without stopping.
No. 8 - If you are pregnant, always consult your Medical
practitioner first before attempting to perform any of the
exercises
1. SQUATS 2. LUNGES 3. DIPS 4. CRUNCHES 5. GLUTE BRIDGE 6. PLANK
PULSE 7. MOUNTAIN CLIMBERS and 8. PUSH UPS
1. Squats (20 x reps)
Squats are known as the king of all exercises because they work multiple
muscle groups. They engage your hips, glutes, quads, hamstrings, and your
core muscles just to name a few. It’s important that you keep your arms out
in front, back straight, chest
lifted, chin up while doing
a Squat. Start slowly and
move into a full squat as
your body warms up. If you
have limited mobility or
lower back pain and can’t
do a full squat that’s ok, just
squat down to a level that’s
comfortable for you.
*http://www.aihw.gov.au/chronic-diseases.
2. Lunges (20 x reps)
Lunges work your quads, glutes, hamstrings, calves and core muscles.
Like Squats, it’s important that you keep your back straight, chest and
chin up while doing lunges. Try and get your knee as close to the floor as
possible without touching.
As you get stronger you
can hold light dumbbells in
each hand.
3. Chair Dips (20 x reps)
Dips work your triceps, shoulders and upper back. Using a strong and
stable chair, sit on the edge with both feet together. Place your hands
on the edge of the seat on either side of your thigh and keep your
feet flat on the floor.
Bend your elbows 90
degrees and lower
yourself towards the
floor. Chair Dips are
challenging so take it
nice and easy.
4. Crunches (20 x reps)
Crunches are great for strengthening your core muscles. Lying back on
the floor with knees bent, place your hands crossed over the chest and
move forward by curling your shoulders towards your pelvis. Do these
slowing
without
lifting your shoulders
too far off the ground.
For maximum results
always keep your core
muscles engaged.
5. Glute Bridge (20 x reps)
Glute Bridge strengthens and tightens your backside so it’s a great
exercise for that dream bum. Start by lying face up on the floor with
arms to the side, palms down, knees bent, and heels on the ground. Lift
your hips off the ground until knees, hips, and shoulders are in a straight
line making sure to
squeeze your glutes
as you reach the top
of the movement.
6. Plank Pulse (20 x reps)
Plank Pulse is a great exercise for strengthening and defining your core
muscles. The correct way to do a Plank Pulse is up on your toes with
both elbows inline with your shoulders so your chin is in line with your
thumbs.
Avoid pushing your
hips too high. All of
your weight should
be balanced between
your shoulders and
your feet. Hold for 3
seconds, and then slowly lower your hips back down slightly touching
the ground before repeating the rep.
Keeping your back
and head straight,
slowly pulse forward
until your chin is in
line with the end of
your finger tips and
then pulse back in
the start position.
Repeat this 20 times.
For beginners start on
your knees until you are strong enough to do them on your toes.
7. Mountain Climbers (20 x reps each leg)
Mountain climbers are a great total body exercise. They work multiple
muscles, your legs, arms, core, shoulders, glutes as well as giving you a
great cardio workout. Get in the plank position, arms fully extended and
feet apart.
8. Push Ups (20 x reps)
Push ups also work multiple muscles; pectoral muscles, core, shoulders,
triceps and deltoids. Lying face down on the ground, lift on your toes
and place your hands slightly wider than shoulder width with fingers
facing forward.
Once you are aligned
in the plank position,
draw
your
right
knee into your chest
without your right foot
touching the floor and
then extend back into
plank position. Repeat
the same movement
with your left leg and
continue alternating
until you complete 20 reps on each leg. Accelerating the speed of these
movements increases your heart rate and burns more calories.
While keeping your
body straight, lower
your body to the
ground by bending
arms at the elbows.
Raise your body up
off the ground by
extending the arms.
Repeat 20 times. If
you cant do push ups
on your toes its ok to
do them on your knees until you get stronger.
That’s it. You are done. By now you should be sweating, if not you have not worked hard enough. Remember - Sweat is fat crying!
E WEALT
RU
H
Please try and follow my 20-minute functional, bodyweight workout 6 days week and after a few weeks I promise
you will feel fantastic, probably the best you have felt in years. After a few days you have more energy, be less
stressed, sleep better, and be ready to start your day in a positive frame of mind.
T
Cooling Down and Stretching
It’s important to take 5 minutes to cool down by stretching before taking a shower or having breakfast. There are many websites that demonstrate
good stretching techniques so please adopt one that suits you.
If you make time for good health, you will always have enough health for a good time!
Signed Frank Caruso
IS
Do you want to learn more?
If you would like to receive my monthly newsletter and notifications on my next “True Wealth is Good Health”
video go to the Caruso’s website and sign up now.
G
OO
TH
I’m over 60 and I can honestly say that I feel more alert, vibrant and enthusiastic about life today than I did in
my early twenties. I’m a good example that if you embrace the principles of natural living you can live a long,
healthy and vibrant life.
D H EA
L