You have to push past your perceived limits, push past that point you thought was as far as you can go.
The power of exercise goes a long way. It’s essential that we continue to focus on our physical and mental wellness, and one of the best ways to do that is by engaging in regular workout routines.
According to research, people who exercise have lower rates of anxiety and depression than their sedentary peers. It’s believed that physical activity can help the brain cope with stress better. In particular, working out releases endorphins, the body’s feel-good hormones which aid in stress relief. Even five minutes of aerobic exercise can trigger anxiety-curbing effects such as:
For the best results, the U.S. Department of Health and Human Services suggests at least 150 minutes of moderate exercise. Take a brisk walks or 75 minutes of high-intensity exercise, like running or swimming, each week. 
Physical activity has immune system benefits. It has an anti-inflammatory influence and helps support immune regulation. There is a direct correlation between moderate exercise and reduced risk of illness. 
Cenegenics patients lead busy lifestyles and may not always be able to log hours at the gym each week. We provide exercise recommendations to help our patients fulfil their physical fitness needs. We take a scientific approach to tuning the body at a cellular level for ideal functioning. We help our members address the common signs of aging by developing a personalized plan to help them look, feel and be their best.
You’ll find both cardio and yoga workouts below. The goal of the high-intensity interval training (HIIT) workouts is to elevate the heart rate to near maximal levels, bring it down for quick recovery, and then push yourself again
These time-efficient workouts can:
Combined with yoga, these exercises are ideal for fatiguing the muscles, keeping belly fat at bay, and maintaining steady insulin levels. Pick a circuit for each day and keep a fresh rotation so you can still enjoy a varied workout routine from home. Here are a few at-home workout routines you can do without equipment. There are modifications available for any move which may feel too difficult.
To master this circuit, perform the moves below in the sequence listed.
Beginners should aim for 30 seconds of work followed by 30 seconds of rest, and perform the entire circuit two times through.
Intermediate-level exercisers should aim for 30 seconds of work followed by 15 seconds of rest. Perform the entire circuit two to three times.
If you’re at an advanced fitness level, perform the moves for 30 seconds with minimal rest between for a total of three sets. Or work with your nutrition & exercise specialist for a personalized 20-minute routine.
Here are the moves:
Like the workout routine above, this circuit will get your heart pumping while also improving strength. Perform up to three rounds, taking breaks only as you need them.
You don’t have to perform explosive movements to strengthen your body and elevate your heartrate. Here are a few moves to use on days when your joints need a rest. Perform up to three sets total.
Yoga has many benefits: increased flexibility, strength, energy, athletic performance, and injury prevention.  Here are a few moves you can practice, whether you’re a beginner or a seasoned yogi.
There are plenty of full-body exercises you can do right at home to maintain and even improve your fitness.
At Cenegenics, we give our patients the tools and resources they need to optimize their wellness no matter what set of circumstances they may face. We’ve pioneered the medical specialty of age management, and one of our physicians even wrote the book on the subject which other doctors now study. To find out more about Cenegenics cost, what the program entails, or how we can help you meet your wellness goals, visit our Cenegenics reviews page or call your nearest location to set up a consultation.
Disclosure: When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk. You are voluntarily participating in these activities, assume all risk of injury to yourself. You agree to release and discharge Cenegenics from any and all claims or causes of action, known or unknown, arising out of Cenegenics.com.
About the Contributor
Rudy Inaba Global Director of Nutrition & Exercise
Rudy Inaba is Cenegenics’ Global Director of Nutrition & Exercise. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 20 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.
This guide was produced with contributions from the following key resources:
The Cenegenics Education and Research Foundation
The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy
The Cenegenics Education and Research Foundation
The Textbook of Age Management Medicine Volume 2: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy
Jeffrey Park Leake, M.D., CPT
Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.
Todd David Greenberg, M.D., CSCS
Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.
 Exercise for Stress and Anxiety. Anxiety and Depression Association of America. Derived from: https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
 The compelling link between physical activity and the body’s defense system. ScienceDirect. Derived from: https://www.sciencedirect.com/science/article/pii/S2095254618301005
 What are the benefits of high intensity interval training (HIIT)? Medical News Today. Derived from: https://www.medicalnewstoday.com/articles/327474#benefits
 Maintaining a regular yoga practice can provide physical and mental health benefits. American Osteopathic Association. Derived from: https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/