The American Heart Association recommends 150 minutes of exercise per week at a moderate intensity, where you’re too breathless to sing but still able to talk. That breaks down to 30 minutes five days a week—and those need not be consecutive.
Get outdoors, preferably with a friend, when possible. You’re likely to feel more motivated, burn more calories, and gain more enjoyment when you combine nature with this form of nurture.
Variety is the best way to benefit the whole body. Too much of any single type of exercise can lead to overuse injuries—that’s why marathoners rotate long and short runs with low-impact stints (swimming or cycling). Stop when you feel pain—it’s a signal from your body.
For the ultimate all-body workout, try cross-training, choosing one workout from each category—cardio, strength, and flexibility—at least once a week. For example: Monday, pick one cardio activity (running, biking, using an elliptical machine, Zumba dancing); Wednesday, select a strength-training exercise (TRX, Pilates, sculpting class, weight lifting); Friday, focus on flexibility (yoga, qigong, stretch class); Saturday, circle back to cardio.
It’s helpful to be able to practice yoga on your own—classes are often at inconvenient times, and also in the event of snow days or while traveling. Carve out a nook and add a candle or diffuser. Take out your earbuds and power down the phone.
Doing the same series of poses—and at the same time of day—will help you go with the flow. Even ten minutes a day will make a difference—bundle it with your daily meditation (page 271) for optimal results.
