Have you ever bought a pair of running shoes and started running, thinking, The weather is getting better and I want to get rid of my lack of exercise?'' or joining an expensive gym, only to end up spending three days at a gym? The human brain recognizes sudden lifestyle changes as dangerous,’’ and has a strong defensive instinct (homeostasis) that attempts to return to the previous state. Relying on willpower to impose hard training is a recipe for failure. Particularly in autumn, when the body tends to feel sluggish due to temperature changes, small-step exercise habits such as not trying too hard'' and starting with 3 minutes a day’’ are most effective.
STEP 1: ``30 seconds of stretching and ankle flapping’’ in bed in the morning
The first step to exercise doesn’t even require you to change into clothes. The moment I wake up in the morning, I stretch my arms up under my futon and take a deep breath. Next, perform the “ankle flapping exercise” in which you stretch your toes far away and pull them toward you for 30 seconds. The calves are called the “second heart,” and just by moving the ankles, stagnant blood in the lower body is pumped back to the heart. Blood pressure rises gradually, allowing even those who have low blood pressure and are weak in the morning to wake up refreshed.
STEP 2: Add “calf raises” to your daily activities
If you go out of your way to create new time, the habit will fail. Use “If-Then Planning” to add a light load to the routine you already do every day. The most recommended exercise is ``calf raises’’ while brushing your teeth. Simply place your hand on the sink and slowly raise and lower your heel 20 to 30 times. It stimulates the muscles of your calves and trunk, and is extremely effective in improving sensitivity to cold and relieving swelling. Also, simply deciding to use the stairs instead of the down escalator when commuting or shopping will help maintain your muscle strength.
STEP 3: Feel the autumn breeze with “3-minute interval brisk walk”
On days when you have the energy to go outside and walk, instead of just taking a leisurely walk, consider doing interval walking. Just repeat a set of 3 minutes of brisk walking that gets you out of breath for 3 minutes'' followed by 3 minutes of relaxed normal walking’’ 2 to 3 times. Even a short walk of about 15 minutes in total can provide several times more aerobic exercise effects than regular walking, improve cardiovascular function, and strengthen the muscles of the lower body.
There’s no need to “do everything perfectly every day.” Praise yourself for I'll get a perfect score if I can do it 3 days a week'' or I’ll pass just by putting on my shoes and walking out the door’’ as you incorporate some nice fall exercise into your life.
[PR / Related recommended services]
📌 Check out daily necessities and useful items