Think movement not exercise! If you have an aversion to the word exercise, then call it movement. Try to find movement activities which you really enjoy and don’t require too much mental effort. Take pleasure in physical activities. Find something you really enjoy doing and make it a daily habit. These could be things such as dancing around the house while cooking or cleaning, going for a walk with friends somewhere you love (bush, beach or park), swimming in the ocean and playing in the waves, kicking a ball around with young ones, playing group sports (tennis, cricket, football, touch, netball…), or simply standing while you work. Whatever activity brings you joy and satisfaction. Even a short 10 minute session of movement a few times throughout the day is fantastic. It could be as simple as walking around the block! 

A wonderful way to start your day is with yoga Sun Salutations (watch my yoga videos to get simple instructions on this), as these help to wake up your digestive system and boost your metabolism. Stretching is so important, especially from your 30s onwards, as mobility is the most debilitating thing as you age. Small regular sessions are the key to enhancing and maintaining flexibility. You can start at any age and improve at any age. Flexibility gives you better oxygen flow, a younger body, a calmer mind, better blood flow and circulation to protect your heart and encourage nutrients into every cell of your body! Just 10 minutes stretching or yoga each day makes a substantial difference to your health and energy levels. 

Sitting is the real enemy

Prolonged sitting causes the body to turn off its fat-burning mechanisms so the longer you sit, the bigger you get. If you sit for an hour – walk for five minutes. You become what you do every day. If you are not already set up at a standing working station, get up right now and stand. Even better, take a walk around the office and go outside for some fresh air before making your way back to your seat. We are not built to sit. We are built to stand and walk most of the time. Rearrange your working station so that you can be standing, looking directly at your screen with your arms bent at the elbow pointing forwards with a separate keyboard. Or just start making small adjustments like standing during meetings and standing every hour and walking around the office. If you don’t work from an office, it may be a little easier to find movement in your day. Not only will your brain be sharper and your mind more creative, but your body, muscles, neck, shoulders, head, wrists, back… will all be so grateful. You may notice pains, aches and problems which you have been battling with for years, disappear over a period of time, along with a few extra grams off the waist line. 

GOLDEN Rule 4: Give up what Weakens You

GOLDEN Rule 6: Do not Smoke and Avoid all Smoky Environments

GOLDEN Rule 7: Eat a Local, Balanced, Plant-Based Wholefood Diet

Exercise is SIMPLE

It’s all about movement — not exercise

Yoga & Stretching

Diet not exercise the key to healthy weight

Walking is the best exercise there is

My 20 GOLDEN Rules (Book): Reference Endnotes

Jason wishes to deeply thank, acknowledge and recognise the effort and contribution that the PIF Foundation has provided on a voluntary basis since 2014, as we educated, motivated and inspired change that helps transform the health, vitality and longevity of people all over the world.