4 exercises for January - taking them further

If you've followed me on Facebook and Instagram this month, you'll know that I'm working on integrating these four simple exercises into my daily life: for strength and balance/stability.

Only ONE MINUTE a day, but with CONSISTENCY i.e. doing them every day, not just when I remember, they are invaluable as I move along my personal timeline.

So, effectively I’m building a micro-habit of these 4 exercises, in only 1 minute a day.

Ido10-15 of each, minimum once a day, to maintain strength, mobility, confidence, and energetic resilience.

The more often you do it, the more benefit you’ll see…

…At the moment I have a sign on my kitchen windowsill to remind me to do them when I’m washing up, waiting for the kettle to boil, or standing preparing food.  

I also am building the habit of doing them when I’m out walking Merlin and Melvin (my dogs).  

Get creative at finding those FEW SECONDS to embed a micro-habit that makes a difference.

Strength is freedom.

Strength lets us rise from a chair, walk confidently, steady ourselves on uneven ground, and move through life with ease rather than fear of falling or pain.

But strength is not only muscular — it is neurological, energetic, emotional, and spiritual.

These four simple exercises are deceptively powerful.

They require no gym, no equipment, and can be adapted for all abilities. Practiced daily, they support:

·      Muscle and bone strength

·      Balance and coordination

·      Joint health and posture

·      Nervous system regulation

·      Meridian flow and energetic vitality

But first, let’s look at Using Affirmations to nurture our Micro-habits this year

Habit forms most easily when the body feels safe and we know that CONSISTENCY can help create a feeling of familiarity and safety.

Pairing affirmations with movement:

·       Anchors the practice in the nervous system

·       Strengthens neural pathways for confidence and balance

·       Turns exercise into a daily ritual rather than a chore

When words, breath, and movement align, the body learns quickly — and remembers deeply.

So, you won’t be surprised to see I’ve included some suggestions for statements to make while doing the exercises.

But …. Feel 100% free to create your own statement.

Or, if you’re not feeling creative, why not simply use by daily statement (thank Louise Hay):

 “Every cell in my body is renewing with health and vitality, resilience and strength – thank you”

1. Heel Raises (Standing or Sitting)

Stand holding a chair, counter, or wall for balance or sit upright with both feet flat on the floor.

Slowly lift both heels so you rise onto the balls of your feet.

Pause briefly at the top.

Slowly lower your heels back to the floor.

Repeat 10-15 times, once daily.

Tips:

·      Move slowly — this is not about speed.

·      Keep ankles aligned (don’t roll outward).

·      Breathe naturally.

As with all exercises - SMILE! it releases endorphins into the system and encourages the energies to believe it's a great thing you're doing and is good for you.

If you want even more of a challenge, do the exercise standing on the balance pad I've mentioned before. Easily available and inexpensive from your local fitness store or Amazon.

But always have a wall or something nearby to steady yourself if necessary - STAY SAFE.

Physical Benefits

·      Strengthens calf muscles (gastrocnemius & soleus)

·      Improves ankle stability and balance

·      Supports circulation and venous return

·      Helps prevent falls

·      Supports Achilles tendon health

·      Aids walking endurance

There is a thought that doing this rhythmically can support bone density. I remember a friend of my father was a doctor specialising in osteoporosis and he once said to me that any ‘bouncing’ on the feet was helpful to retaining bone density …. Think Scottish country dancers!

Energy System Benefits

Activates the Shock Point (Donna Eden Energy Medicine), located on the heel of the foot – see diagram.

Helps discharge stored fear and shock from the body

Enhances grounding and connection to Earth energy.

This can provide us with:

·      an ‘energetic stability’

·      A route to discharge stale tired energy

·      A route to take in nourish, healing energy from the earth itself

·      Stimulates the Bladder Meridian, which is associated with the calf muscles: The calves are deeply linked with our fight, flight, or freeze responses. Gentle, rhythmic heel raises help release long-held stress patterns and restore a sense of safety and forward movement in life.

Affirmations:

·       “I am grounded, steady, and supported by the earth beneath me.”

·       “I release stored stress and restore calm strength to my body.”

·       “My nervous system settles as my body grows stronger.”

2. Chair Squats (Getting Up and Down Without Hands)

·      Sit toward the front of a sturdy chair.

·      Feet hip-width apart, flat on the floor.

·      Lean slightly forward from the hips.

·      Cross your arms over the heart area or clasp hands in front of you.

·      Engage your core muscles

·      Press through your heels and stand up without using your hands.

·      Slowly lower yourself back down.

Repeat 10-15 times, once daily (minimum)

Options:

·      If needed, lightly touch the chair or thighs for support.

·      Use a higher chair or cushion if knee strength is limited.

Physical Benefits

·      Strengthens thighs (quadriceps & hamstrings - associated with Large and Small Intestines)

·      Builds glut and core strength

·      Improves knee and hip stability

·      Enhances functional independence

·      Improves posture and confidence

Energy System Benefits

·      Strengthens the Root Chakra (grounding, safety, survival)

·      Builds energetic confidence and willpower

The ability to rise from a chair mirrors our ability to rise in life.

This movement strengthens not only the legs but our inner sense of capability and self-trust.

Affirmations:

·       “My life force is strong, steady, and renewing every day.”

·       “I rise with confidence and return with control and ease.”

·       “I build strength that supports me now and into the years ahead.”

3. Wide Hip Circles (Pelvis & SI Joint Release)

·      Stand with feet wider than hip-width apart or sit tall on a chair.

·      Place hands on hips or lower belly.

·      Slowly circle the hips in a wide, smooth motion.

·      Make 15 circles in one direction, then 15 in the other.

·      Move gently — imagine stirring thick honey.

Physical Benefits

·      Mobilises the SI joints

·      Releases pelvic tension

·      Improves hip flexibility

·      Lubricates hip joints

·      Reduces lower back stiffness

·      Improves walking fluidity

Energy System Benefits

·      Stimulates the Sacral Chakra (creativity, flow, pleasure)

·      Releases stored emotional tension in the pelvis

·      Supports hormonal and reproductive energy (at any age)

Energetic Insight: The pelvis is a deep storage centre for emotion, trauma, and creativity. Gentle hip circles invite softness, release, and renewed flow — physically and emotionally.

Affirmations:

·       “My hips are free, fluid, and full of gentle movement.”

·       “I allow energy and emotion to flow easily through my body.”

·       “I soften, release, and move with grace.

4. Press-Ups Against a Counter, Fence, or Tree

·      Stand facing a wall, kitchen counter, sturdy fence, or tree.

·      Place hands shoulder-width apart.

·      Step feet slightly back so your body forms a gentle incline.

·      Bend elbows and lower chest toward hands.

·      Press back up to standing.

Repeat 10-15 times, once daily.

Physical Benefits

·      Strengthens arms, shoulders, and chest

·      Supports wrist and elbow health

·      Improves posture

·      Builds upper body functional strength

·      Supports daily tasks like pushing doors or lifting

Energy System Benefits

·      Activates the Heart & Lung Meridians

·      Opens the chest and breath

·      Encourages heart-centred strength

Pressing away from the world while staying connected builds healthy boundaries — the ability to engage without collapse or aggression.

Affirmations:

·       “My heart is open, and my boundaries are strong and clear.”

·       “I breathe fully and meet the world with calm strength.”

·       “I am supported as I gently press into my own power.”

Gentle Reminder

Always move within your comfort zone. Pain is not a requirement for progress. Consistency, awareness, and kindness toward your body are the true medicine.

Voice of the Goddess (or God) –

every cell and energy system in your body

is listening!

So think/speak wisely 😊

Once the basic version of each exercise feels comfortable and steady, the body naturally asks for a little more challenge.

Progression keeps muscles, bones, balance systems, and energy pathways responsive and alive — without needing intensity or strain.

The following progressions are gentle, achievable.

Move up only when the foundational version feels easy and controlled. STAY SAFE

1. Heel Raises — Progression: Single-Leg or Slow Eccentric Heel Raises

Stand holding a counter or wall.

Shift weight onto one foot.

Lift the heel of the standing foot slowly.

Pause briefly at the top.

Lower with control.

Do 8–10 repetitions per side.

Benefits:

• Significantly improves balance and ankle stability

• Strengthens tendons and ligaments

• Enhances walking confidence on uneven ground

• Further reduces fall risk

• Deepens activation of the Shock Point

• Strengthens stress recovery and resilience

• Builds energetic confidence in forward movement

• Enhances grounding and trust in the body

2. Chair Squats — Progression: Slower Squats or Light Load Squats

Option A: Slow, Controlled Chair Squats

Take 5 seconds to lower to the chair.

Lightly touch the seat.

Rise smoothly back to standing.

Option B: Weighted Squats (Optional)

Hold a light weight, book, or water bottle close to the chest. I will sometimes hold a 3kg dumbbell.

Perform the same sit-to-stand movement.

Benefits:

• Builds stronger thighs, hips, and gluts

• Improves knee stability

• Enhances bone density through gentle load

• Supports climbing stairs and rising from low surfaces

• Builds willpower, stamina, and inner resolve

• Reinforces feelings of self-reliance and capability

3 Progressing with Hip Circles

Once you’re comfortable with the basic Hip Circles, you can begin to explore them less as an exercise and more as a conversation with your pelvis and lower back.

Start by slowing the movement slightly. Instead of circling automatically, allow yourself to feel where the movement flows easily and where it hesitates.

Those sticky or hesitant places are often where energy, tension, or old holding patterns live.

You might:

• Make the circles smaller and more precise, especially if your lower back or hips feel vulnerable.

• Pause briefly at different points in the circle and breathe into that space.

• Reverse direction several times, noticing how one direction often feels freer than the other.

As your awareness deepens, let the movement become more fluid and three-dimensional, almost spiral-like, rather than flat or mechanical.

Imagine you are gently oiling the hip joints from the inside out.

Energetically, this progression supports:

• Emotional flexibility and a sense of inner safety

• Greater ease in walking, standing, and balance

• This is no longer about “doing” Hip Circles — it’s about listening to them.

4. Progressing the Wall Press

Once the basic Wall Press feels steady and familiar, it can become a powerful tool for building whole-body support and energetic boundaries.

Begin by bringing more awareness to your feet.

Before you press, notice how grounded you feel.

Let the soles of your feet soften and widen against the floor, as though they’re quietly saying, “I’ve got you.”

As you press into the wall:

Engage the hands more consciously, spreading the fingers and pressing evenly through palms and fingertips.

Lengthen the spine rather than bracing it — think lift and widen, not push and harden.

Coordinate the movement with the breath, pressing on the exhale and softening on the inhale.

To deepen the practice, you might experiment with:

·      Holding the press for a few slow breaths

·      Slightly bending the knees to bring the hips into the action

·      Bringing awareness to the heart and chest, noticing how it feels to be supported rather than collapsed

You may begin to experience …

• A healthy sense of personal space and resilience

• Confidence in meeting the world without over-efforting

The Wall Press becomes less about muscle strength and more about learning how to receive support while offering gentle resistance.

It's Day 25 of doing this and I'm definitely noticing an improvement in strength BUT, the habit is not yet embedded, I find myself being reminded by not kitchen note (see below) and a few well placed post it notes ...... so, is part of me resisting embedding this habit? I've now started saying daily ..... just before I do the exercises x 3 times and after doing it x 1 ....

IT IS NOW SAFE FOR ME TO DEEPLY EMBED THE HABIT OF DOING THESE FOUR EXERCISES EVERY DAY TO IMPROVE MY STRENGTH, RESILIENCE, BALANCE AND STABILITY.

I LOVE DOING THEM.

I AM DOING THEM AUTOMATICALLY EVERY SINGLE DAY.

As I make this statement I gently tap my Thymus gland to bring me into a state of energetic balance which means the statement is more easily 'accepted' by my body.

At the end of the day, these are simple, quick, easy but pay deep dividends xxx Enjoy, Maddie xxx