Dedicate a little bit of time each day to exercise. You can start improving your fitness in small steps, like choosing to take the stairs to your office instead of the elevator.
Set a schedule for exercise if you don't work out regularly or avoid it altogether. Come up with a plan that has you working a certain amount of days and stick to it. If missing one workout day has to happen, make sure you put a make up date on your calendar and actually do it.
You can determine how long each stretch should be held by your age. Each stretch should be held for 30 seconds if your age is under 40.
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