In Brazil it is often said that the year only begins after Carnival, it is when it gets engaged, so: Happy New Year!

No more big parties, holidays, recharged batteries, all fighting!

I want health to be constant, to those who have partially lost it, whether physical or mental, to recover, getting 100 % are, because important to me and for many, the world will not be the same without You!

Eat well, sparingly, hotly, without too much fat, fried foods and calories, eat fruits, vegetables and vegetables, like it or not, drink enough water, do not expect to give the sequester, because as we get older we lose that sense. And walk, walk, walk for life!

Start with about 30 minutes, slowly, enjoying, wearing good Sneakers and light and comfortable clothing, dry fit preferably , every two or three weeks increase the time or intensity (the distance increases with the passage of time), arrive up to an hour or a little more, if you have time. when well, thinner,  healthy, you can try little pranks of 15 meters, rundinhas of 15 meters, and gradually, increasing. But if you don’t feel comfortable and hurt your feet, ankles, knees or spine, stay on the intense walk and increase the time.

Do brief stretching before starting the activity, if column problems, do the CORE Estability,

At night, before bed, take a breath 1 x 4 x 2 and gradually increase, 2 times of inspiration x 8 blocking times and retention x 4 expiration times, 3 x 12 x 6, 4 x 16 x 8, and successively, at the end, relaxation: from the feet, 6 seconds of contraction and 6 seconds of relaxation,  goes up the leg, back (lumbar spine) back (thoracic spine), arms and neck, muscles of the face. and mentalize, then health and good things, dream and organize.  Always the two parts of the front limb and back.

Be happy in the new year!

Thank you for reading these humble posts, to collaborate, share, criticize and respond!

By Jucele

Julio Leal

YouTube: @julioleal5218

Wednesay, 24 th of Februrary, 2023