Tailored Exercise Programs for Mental & Physical Wellbeing

Exercise programs are tailored to meet the required standards that enable an individual to stay mentally and physically fit. The exercises are aimed at improving the conditioning of the heart and lungs, weight management, increase aerobic fitness, better the coordination, agility, and flexibility of the body, and improve the brain function as well. For proper exercise plans, individuals are required to conduct both cardio and strength routines in a balanced state. The programs should also enable an individual to retain healthy body metabolism besides an allowance for personal activities for inclement weather.

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The plan below is created to cater for anybody planning to undertake exercise activities to ensure healthy living. The program is based on a transtheoretical model that hinder clients from using drugs such as cigarettes or any medication that might contain high amounts of nicotine substance.

Week 1 Fitness Plan

This week's plan will involve some small exercises that are aimed to make one familiarize with the environment in the morning with a backup company of friends and their family members.

Sunday - Taking yoga sessions with friends or family in a conducive and quiet environment.

Monday - Taking Jogs within the house environment and lifting Weights

Tuesday - Taking walks and runs around a given specified locality or even within your estate.

Wednesday - Yoga sessions accompanied by personal training. The session is around the house

Thursday - A Morning cycling class

Friday - Working out and doing climbs up towards stairs or

Even hills if close and accessible to them

Saturday - Morning personal training (weight lifting and jogging for 20 minutes), accompanied by yoga later during the day.

Week 2 Fitness Plan

During the second week, the plan is aimed at increasing the metabolism of the body, besides the flexibility of the muscles to prevent strains. The program will include specific times for every exercise to eliminate muscle strains. Besides, there will be weight lifting exercises as well to strengthen the muscles of all organs in the body. Generally, the week will focus on cardio exercises, alongside warm-ups and stretching.

Sunday - 20 minutes at the cardio of your choice ( treadmill elliptical or bike)

5 minutes warm-up

12 minutes at challenging speed (70% to 85%)

3 minutes to cool down (at 60%)

Monday - Warm-up (3-5 minutes of jogging) NB: Perform each of the moves using 5-10 lbs. Dumbbells. Then take a rest for 30 seconds between the sets.

Squat with the low arm row (do 3 sets between 8-10 reps per row)

Reverse the lunge with dumbbell overhead and press (again do 3 sets with 8-10 reps each.

Tuesday - take 20 minutes of the cardio of your choice (treadmill, elliptical, or bike

Take some 5 minutes to warm up while jogging.

Take 12 minutes for challenging speed runs. At intervals of 3 minutes per run with 30 seconds rest.

Extend for cardio quickies for 5 minutes (at intervals of 1 minute while taking a rest for 30 seconds)

Wednesday - Take a day off and stretch. Allow the body to move all around, touching you back while leaning in front

Perform hamstring stretch for 60 seconds. Repeat the exercise reducing the time taken with 10 seconds intervals up to 10 seconds.

Perform a quadriceps stretch. Hold each stretch between 30-60 seconds and switch the sides.

Standing figure for 30-60 seconds while switching the sides as well. This will allow both sides to attain a balance and avoid muscle strains later.

Thursday - take 20 minutes for cardio of your choice (treadmill, elliptical, or bike)

Warm-up for 5 minutes (Jogging and stretching the hamstring with 60 seconds intervals)

Take 15 minutes for a challenging speed (70% - 90%)

Cooldown at 70% for 5 minutes

This day, perform front kicks for 3 minutes.

Again, perform push-ups for 2 minutes, at intervals of 30 seconds while resting for 10 seconds.

Friday - take a day off the house. Run for 5 minutes around the estate's pavement.

Take a rest for 3 minutes after running while stretching quadriceps (change the sides)

Get back to your cardio exercise (using a bike), for 5 minutes.

Squat with low arm row (perform the step in 3 sets, 8-10 reps each)

Hand walk for 2 minutes

Push-ups (3 sets, 8-10 reps each)

Saturday - the last day for cardio exercises. Take a warm-up for 5 minutes.

10 minutes of cardio. 10 minutes each: for treadmill, elliptical, and bike.

Rest for 3 minutes.

Push-ups (3 sets, 8-10 reps each)

The target of the week was to engage in an intensive cardio exercise that will enable the muscles of the body to stretch, improve the strength of the muscles, the functionality of the heart and lungs, and balance the body.

Week 3Anyone intending to keep fit should consider taking cardio fitness activities such as running, cycling, as explained in the exercise plan within the given dates. This is likely to aid in boosting their mental well-being and increasing their life span. It should be done between twenty to thirty minutes. Repetition routines should be checked out and performed, as well. These activities help build muscle tissues and prevent injuries that might arise from falls. Activities done within this stage might involve lifting weights that can easily be available within the house environment. Warm-up sessions are no exception to daily workouts. These sessions are quite vital in helping prevent fatigue during regular exercise and recommended to be taken before carrying out any other forms of strenuous exercise. Yoga sessions are mainly preferred for flexibility.