Dr. Aravind Padmaraju leads a 5-minute morning routine with affirmations, diaphragmatic breathing, 90 jumping jacks, and hydration. The session emphasizes building small daily habits for working professionals over the 21-day challenge.
Good morning everyone, welcome to day 18. So sorry for yesterday because I was in travel, I could not able to actually get connected with you, but no problem, we're going to repeat from today next another 3 days. So today we are at day 18 of the 21 Days 5 Minutes Challenge and let's get started. So what is this challenge is all about? This challenge is all about making a 5-minute routine in our life every single day. Do something towards your health and fitness. And what we are actually doing, it is we are doing 4 different elements as part of this routine. So first is affirmations to set your right mindset. Second one is breathing to set a right intent on your body. And the third one is we do jumping jacks. And then the last one, we drink your water and go for a walk. So that's going to be today's 5-minute challenge. So how many of you are ready? Type in the chat box, I am ready, and let's get started. So first, what we're going to do is we're going to start with the 2 affirmations, the powerful affirmations, how you can get started with your journey. So the first affirmation is, today is going to be a great day. Today is going to be a great day. Today is going to be a great day. So every single day, start with this affirmation. What exactly happens— good morning, Nagesh. Good morning, morning, guys. So what exactly happens when you set a right intention onto your starting of the day? So your day, directly or indirectly, will go towards yourself, because every single thing, whatever you are having right now in your life, it is all created by the thoughts which are actually implanted into your subconscious mind. Every single word what you're saying is exactly recording into your subconscious mind. Okay, the next affirmation is: I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. So that is the affirmation number 2. So say it with a full heart, say it with a full feeling, so you will have a faster, uh, way to attract it much faster. Okay, so the next we're going to do a breathing technique. So what we're going to do is we're going to do a diaphragmatic breathing. So we're going to breathe for count of 10 and breathe out for count of 10. So let's do together. I'll be counting 1 to 10. You're going to take an inhale and And when I count 1 to 10, you're going to exhale from your mouth. Okay, let's start.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And exhale. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Again, inhale. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And exhale. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Again, inhale. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Exhale. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
So that's your breathing. The next one, what we're gonna do is— today is day 80, we're going to do 90 jumping jacks, okay? Every single day we're adding 5 jumping jacks. Let's start. So let's start with the warm-up. Start with the neck movements.
4, 3, 2, 1, 1, 2, 3, 4, and 5.
Shoulders, 1, 2, 3, 4, and 5. Opposite, 1, 2, 3, 4, and 5. Then we're gonna do now, uh, 90 jumping jacks. Let's start, 1, 2, 3, 4, 5, 6.
Start, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44, 45, 46, 47, 48, 49, 50.
Keep going.
53, 54, 55, 56, 57, 58, 59, 60, 61, 62, 63, 64, 65, 66, 67, 68, 69, 70, 71, 72, 73, 74, 75, 76, 77, 78, 79, 80, 81, 82, 83, 84, 85, 86, 87, 88, 89, and 90.
Well done! So that is a 90 jumping jacks. So the next, what you want to do is you're going to get a water bottle. Let me get my water bottle. So you're going to drink 100 to 200 ml of water because, because of your long sleep, your body is already dehydrated state. Drinking at least 200, 300, even a half liter of water in the morning will make you hydrated well. So actually it will give a kickstart your day with a full hydration. Yeah, the next one, what you want to do is after this, uh, live is end, go for 5 to 10 minutes of walk. And come back to this video and type in the chat box, I am done. And I'll see you tomorrow. As I always say, take fitness as a lifestyle and take tiny, tiny, small, small habits and build over time, and that's where you get maximum results. Okay, so that's all for today, guys. I'll see you again tomorrow. Till then, Arvind signing off. Bye-bye, take care, love you all, and focus on your health because health is a real wealth. Okay, great. Have a great day, guys.
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