A Simple and Easily Doable Daily Exercise Plan for the Lazybones

by Percival J. Meris on October 30, 2011

An Exercise Plan Is What This Lazybones Needs

An exercise plan is what this lazybones needs.

Exercise Plan Photo Courtesy of Dreamstime.com

A SIMPLE AND EASILY DOABLE DAILY EXERCISE PLAN IS WHAT A LAZYBONES NEEDS, in order to activate momentum that ends up in motivating him to start a regular exercise program later on. Most people do not exercise due to laziness, usually brought about by long-term inertia of the body.

Once stimulated, however, they find exercise a pleasure, and will engage in it – even to a point of addiction for some – on a regular basis. The reward is greater health and increased vitality to enjoy life more enthusiastically and perform work more efficiently.

The Various Types of Exercise Plans

There are three types of exercise plans: cardiovascular for blood circulation, resistance for muscle toning and growth, and flexibility for muscle and joint suppleness. Performed together, they form a balanced exercise program.

Among these three, the one you should NOT forgo is the cardiovascular exercise plan. It is the most important and the most basic of all.

The particular exercise plan discussed in this article is the cardiovascular type.

Cardiovascular Exercise Plan

The most important physical movement in a cardiovascular exercise involves the legs. The legs are considered a second heart. By their movements, they stimulate the heart to pump blood energetically throughout the body.

Cardiovascular exercise trains the blood to circulate freely throughout the body. Free blood circulation carries nutrients to and metabolic wastes from every cell and tissue efficiently.

How to Do This Exercise Plan


There are various ways to perform a cardiovascular exercise. For the purpose of this exercise plan, I recommend simple walking.

Walk in the manner you are inclined to. If you feel lazy, walk lazily. What is important is to start moving your legs to stimulate increased blood circulation.

The increasing stimulation the walk brings about will progressively make you feel dissatisfied with the slow pace of the lazy walk. This will in turn cause uneasiness that will compel you to walk faster …and progressively faster at each increasing dissatisfaction.

The increase in speed will cause a corresponding increase in the rate of blood flow. Blood will begin to irrigate the farthest cells, which hitherto have not been receiving the benefits of sufficient blood circulation.

Cardiovascular Exercise Plan: How, How Often, and How Long to Perform

Walk continuously at a consistent pace every day for thirty minutes.

Why continuously and at a consistent pace?

The normal heart beats continuously and at a consistent pace. Your walk’s pacing style should correspond to your heart’s beating style. The only exception to the consistency of the pace is increasing the pace as a result of walking stimulation. Increase in your walk pace increases heartbeat accordingly.

Why every day?

You walk every day, in order to make it a routine activity that will fit into the regularity of your daily schedule. You walk every day, because if you skip a day, the inertia you gain may be set you back, and tempt you to skip succeeding walking days. Then, you are back to square one.

Why for thirty minutes?

Walk for thirty minutes. Not more. Not less.

More may tire you to such a point as to necessitate skipping walk for a day to rest and recuperate. Remember we don’t want to skip a day for the reason given.

Less may not be sufficient to stimulate blood circulation so as to bring you pleasant sensation that arise from moderate tiredness. You need to keep your heart beat at an elevated level of performance for thirty minutes for optimum benefit.

If thirty minutes does not make you feel pleasantly tired, you may be walking too slowly. You need to increase your pace.

If less than thirty minutes makes you pleasantly tired, you may be walking too fast. Slow down a bit. Again, thirty minutes is the ideal duration to keep the heart at an elevated level for you to receive optimum benefits.

In your first attempts at walking, you may not achieve that pleasant stimulation. There should, however, be an improvement in your feeling. This will increase as the days go on.

In due time, you will even be able to run with ease, like an athlete.

Benefits of the Cardiovascular Exercise Plan

You should notice improvement in the quality of your sleep and increase in your appetite. An appetite increase, as long as it is not a case of overeating, should not be feared especially by overweight people. As long as you are eating the RIGHT kind of food, there is nothing wrong with it.

Furthermore, as a result of these physical benefits, you will notice an improvement in your overall disposition. Remember that famous Latin quotation Mens sana in corpore sano? Translated, it means “A sound mind in a sound body.”

What Next After This Exercise Plan?

When you succeed in getting rid of your laziness with this particular exercise plan, you can then proceed to include the other exercise plans to start implementing a regular exercise program.

I am a self-confessed lazybones myself. This is what I do, whenever I am demoted to square one after missing my regular exercise program for a long time. This exercise plan should work for you, as it has worked for me, lazybones.

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{ 8 comments… read them below or add one }

Shawna S. November 5, 2011 at 1:22 am

I particularly like the part where you mentioned that even obese people need to consistently eat healthy in order to lose weight. And in addition to that a good nights rest is key! This is something a lot of people struggle with, they believe if you eat less you will weigh less, which is just not true. Thanks for sharing your insight.

Percival J. Meris November 6, 2011 at 9:04 am

You are right, Shawna. This exercise plan, and any other exercise plans for that matter, does not stand by itself. It has to be accompanied by proper nutrition and rest. These three are interdependent on one another to produce an healthy body. Added to that, internal detoxification of the body and a positive mental attitude complete the entire health program package both for body and mind.

Mike November 11, 2011 at 5:50 am

I believe , after many years of trying a number of different exercise plans, that you have to have two basic things; a passionate vision of where you want o go and a regular schedule that you can follow 90% of the time.
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Percival J. Meris November 11, 2011 at 11:28 am

I agree with you, Mike. Unfortunately, not many people have these two basic things that will motivate them to embark on any serious exercise program. This article is written specifically for these people. Whether they have these basic things or not, it goes without saying that everyone still needs to exercise. This article attempts to show them an easy way to enter into this venture with little will power involved. Once they taste the pleasures of the effects of exercise, we hope they will begin to acquire a passionate vision and create time from their busy or indolent schedules for this enjoyable activity.

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@Buy Online Home Career: Thank you very much for your kind comment.

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