What is the best habit you've taken up from another person?

Twenty years ago, amoebiasis made me lose four kilos in six days. I became so weak that I determined to be fit and strong. I happened to read the book Total Fitness in 30 Minutes a Week by Laurence E. Morehouse, and Leonard Gross. Exercise has simply become something I do, as much as showering and brushing my teeth. I don’t think about it, I just do it. It is a habit. I do this fitness exercise every morning to keep myself fit, active, and keep my body in shape. I have been to a doctor once in a decade.

Before you start doing this exercise, do these two check ups:

Walk three kilometers. If you can’t walk, don’t start doing this exercise right away.
Consult your doctor if any of the following categories applies to you: high blood pressure, heavy smoking, high cholesterol, history of heart ailment, tension, or obesity.

The 10-minute exercise:

One-minute Pushaways: Stand little beyond arm’s reach from a wall or ground. Lean forward until your chest comes closer to the wall or grund ground. Then push away until you are back in the starting position. Do this exercise for a minute. This will expand your muscles of your shoulders, chest and arms.

One-minute Sitbacks: Sit on the floor, feet hooked under a piece of furniture. I sit on my cot, feet hooked to sturdy coat hanger that hooked to cot’s headboard. Fully bend your knees. Work your chest up against your knees, or as closely as it will come. Once you are in position, move back away from your knees until your shoulder blades are close to the floor. Keep your hands on your stomach to feel the muscles harden. Start with degree of effort that enables you to hold the position for 15 seconds. Then come back to the starting position.

Repeat one-minute Pushaways

Repeat one-minute Sitbacks

For six minutes, 30 seconds of cardiovascular exercise (stroll, sprint, jogging or running) with 30 seconds of rest. There are many benefits of doing this exercise:

Feel good: When you exercise, your brain starts to release all the right hormones. You get a boost of serotonin, endorphins, and dopamine. These hormones help boost your mood, feel more relaxed, and happier.
Increase confidence: Exercise certainly can help to increase confidence as long as you find success in what you are doing. You need to set realistic goals to achieve success. As you continue exercising and begin to reach your fitness goals, you feel more confident than when you first started.
Good for muscles and bones: Physical activity helps you build muscles and strong bones. It also helps to prevent osteoporosis.
Reduce risk of chronic diseases: Lack of regular exercise can lead to belly fat, type II diabetes, and heart disease. Daily exercise is helps to maintain healthy weight and reducing the risk of chronic disease.
Sound sleep: Exercise consumes energy and helps to sleep better, so that the body can recuperate energy.
Improve mental health: Exercise reduces chances of Alzheimer's disease and schizophrenia. It help to maintain mental health and memory.
Weight loss: Exercise is necessary to support fast metabolism and burning more calories per day. It also helps you maintain ideal weight.
Boost energy level: Exercise is a real energy booster for healthy people as well as those suffering from illness.
Promote sex drive: Regular exercise strengthens the cardiovascular system, improves blood circulation, tones muscles and enhances body flexibility. All these factors improve sex life.
One habit most successful people have in common is physical exercise. Mark Zuckerberg, Founder Facebook works out at least 3 days per week. Tim Cook, CEO of Apple wakes at 4:30 and hits the gym. Mark Cuban, Owner of the NBA’s Dallas Mavericks does an hour of cardio everyday. Barack Obama, Former President of the United States exercises for 45 minutes a day. Bill Gates, Chairman of Microsoft opts for one hour workout on treadmill.