Regular Exercise Adds 7 Healthy Years to Your Life

Exercise is a form of meditation for me. I’m in a zone and focused on my breathe and the present moment. It clears my mind and relaxes me. I feel like all of this contributes to my physical, mental and emotional wellbeing and is why it is known to prolong life.

Right now, my exercise routine is grueling at times and monotonous at other times but I make it fun with fun music, dance and singing.

In this episode, you’ll learn:

🗣️ How I messed up my knees
🗣️ What to do if you have an injury making working out difficult
🗣️ Why it’s so challenging for me to lose weight

What workouts are good if you have joint pain or knee issues?

• Leg raise (lying)
• Prone straight leg raise
• Side leg raise
• Hamstring stretch (lying)
• Hamstring curls
• Half-squat
• Wall squat
• One-leg dip
• Leg stretch
• Walking
• Water exercises:
  • Swimming
  • Water aerobics
  • Jogging in water
  • Reverse kicking
• Step-ups
• Calf raises
• Scissor Kick
• Use the elliptical instead of the treadmill
• Stationary biking
• Yoga
• Tai Chi
• Chair stand
• Pilates
• Zumba
• Stationary rowing

What stretches can be done to protect the knees during cardio?

• Kneeling hip flexor stretch (or hip flexor lunge stretch)
• Straight leg calf stretch
• Standing hamstring stretch
• Kneeling hamstring stretch
• Hip raise with knee press-out
• Calf raise
• Quads
• Hamstring stretch (lying)
• Wall squat
• Figure 4 hip stretch
• Inner thigh stretch
• Pigeon stretch
• Crossover knee to chest
• Kneeling calf stretch
• IT band stretch
• Lying quad stretch

Episode Resources:

📖 My book, You Can Afford to Be Healthy – http://ow.ly/BgTz30aZwbv
🍓 30 Day Raw Vegan Challenge – https://rawfoodmealplanner.com/rawforlent
🧘🏿‍ Schedule a coaching session: https://rawfoodmealplanner.com/book-a-health-consultation-with-me
🧘🏿‍ 6 Month Coaching Program: https://rawfoodmealplanner.com/veggie-transition-program
🎙️ Submit a question and get featured on the Raw Food Health Empowerment Podcast: anchor.fm/rawfoodmealplanner

// HOST Samantha Salmon
Certified Holistic Health Coach

// CO-HOST Dorrell Hylton Salmon
Mom, Wife, Hair Doctor, Beauty Parlor Counselor, Prayer Warrior