Day 4

July 4th is a national holiday and, after checking my Solutions for Wellness exercise plan, I learned it was an exercise holiday for me as well. I'll be more than making up for it tomorrow, it seems, when the plan calls for 30 minutes of aerobics, 7 minutes of flexibility exercise and 10 minutes of strength training. If I don't get in some walking tomorrow at work, I'll jump on the treadmill at home after grocery shopping.

The flexibility exercises consist of:

• overhead arm stretch
• crossover shoulder stretch
• full spinal stretch
• seated spinal twist and hip extension
• knee to chest stretch
• back and thigh stretch
• straight let, bent knee hamstring stretch

All of these are repeated three times and held for at least 10 seconds, working up to a full 30 seconds.

The strength component is currently comprised of seven exercises, performed with light weights, 1 set of 10 to 12 repetitions:

• Chest press with dumbbells (for the chest)
• lower back extension (for the back)
• ab curls (for the abdomen)
• bicep curls (for the arms)
• triceps press (for the arms)
• lateral raises (for the shoulders)
• side leg lifts (for the legs).

That's enough projection about tomorrow. I'm stopping now for some more mindfulness meditation with the cat.