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From Sharp Health News, a publication of Sharp HealthCare

From making breakfast in the morning to sitting at a desk during work hours and taking the dog for a walk, you have things you need to get done each day and you expect your body to allow you to accomplish them. However, do you give your body what it needs to operate at its optimal potential?

The way you treat your body and prepare it for your day affects your activities — and your happiness. By stretching, strengthening and stabilizing your body, you can maximize your physical potential for a well-balanced day.

Much of what you do on any given day requires seven basic movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Hinge
  • Twist
  • Walk

If you are able-bodied, you can perform most of these movements with relative ease. However, it’s important to ensure that you perform them in a manner in which pain and the risk of injury are reduced or eliminated.

Create a space in your home to warm up your body for your daily activities. Basic home gym equipment, such as hand weights and resistance bands, can help. Then try these three moves:


These can be done standing while facing a wall; on an incline with hands on a bar or steady surface; or facing down on the ground. Make sure your palms are flat and your hands are slightly wider than shoulder-width apart. Slowly bend your elbows to the side with a flat back, then push back until your arms are fully extended.


With a hand weight in each hand and your palms facing your torso, bend at the waist and knees, and shift your hips down and back while keeping your back straight. Keep your torso stationary and elbows close to the body as you pull your elbows up and back. Slowly lower the weight to the starting position.


Stand in front of a sturdy, armless chair. Place your feet slightly wider than shoulder-width apart. Extend your arms in front of you. Slowly bend your knees, shift your weight into your heels, and lower yourself until you’re almost seated, taking care not to extend your knees past your toes. Slowly rise back to a standing position.

A well-balanced start to your day can also include meditation, which synchronizes the mind-body connection. Combined with movement, a healthy diet, good friendships, gratitude and service to others, you’ve got the perfect recipe for health and happiness.

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.