Exercise is essential for everything, your muscles, tendons, articulations, bones, organs, digestive system - and also for your mood! If you can’t go out for a walk every day, do exercise at home, there are lots of great YouTube channels for any kind of exercise! Previous episode (Time with yourself and connection with others): https://youtu.be/pZJ3aCibS6c Este vídeo en español (sub PT / IT): https://youtu.be/oK66LYfnsIQ Do exercise you LIKE. I never go to the gym because I just don't enjoy it. But I love dancing, yoga, walking, swimming, pilates, playing soccer with friends... Ideas to start inside of your home are Zumba (that’s sport through easy dance moves), Pilates (that’s work on the mat for the entire body) or Yoga. In normal circumstances (being able to leave our house), we should walk at least 30 minutes a day or something similar! To have a well-balanced exercise plan, you should incorporate aerobic, strengthening and core exercises, stretching, and flexibility components. Exercise can be divided into 3 basic groups: * Strengthening: using repeated muscle contractions until the muscle becomes tired. Weight training is an example of this. Strengthening exercises help increase muscle tone and improve the quality of muscles. Adequate strength of abdominal and back muscles (core) helps stabilize the spine, allows proper spinal movement and makes it easier to maintain correct posture. Strong hip and leg muscles are important to use proper lifting techniques and body mechanics. * Stretching or flexibility: slow, sustained lengthening of the muscle. Adequate flexibility of tissues around the spine and pelvis allows full, normal spinal movement, prevents abnormal force on the joints, and decreases the risk of injury. It’s better to do this actively (not passively) and with the muscle warmed up. * Aerobic: steady exercise using large muscle groups. Aerobic exercise provides cardiovascular conditioning. It strengthens the heart and lungs, and improves the body's ability to use oxygen. A program of strengthening, stretching, and aerobic exercises will improve your overall fitness level. Research shows that people who are physically fit are more resistant to back injuries and pain, and recover more quickly when they do have injuries than those who are less physically fit. Source: https://my.clevelandclinic.org/health/articles/4173-exercise-a-well-balanced-program I myself made a video for beginners, both musicians and people who work with a fix posture: https://youtu.be/8bntf4PZlc4 My own morning yoga routine: https://youtu.be/eU-OhPDG1l0 YouTube Channels I super recommend: - Yoga with Adriene (you learn so much and she's so nice!!): https://www.youtube.com/user/yogawithadriene - Cat Meffan (also yoga, a bit more direct sometimes, a bit faster): https://www.youtube.com/channel/UCVrWHW_xYpDnr3p3OR4KYGw - For dancers, Tara Stiles: https://www.youtube.com/channel/UCa5OCJkZgtbIkaB1sA86XVA - Lazy Dancer Tips (dance-like videos of exercises): https://www.youtube.com/channel/UCbUN4EOchmBbZ9ZjKi9IRVQ - Want more sporty work? Blogilates! That's a tough one but super good! https://www.youtube.com/user/blogilates I would definitely recommend some easy stretches in your bed when you wake up, or if not, later in the day, before going to bed even. Both exercise and stretching are important to maintain your health and wellbeing all throughout your life.