I am neither an athlete, nor do I play one on TV. When I was in high school, I ran track because I didn't have to throw or catch anything - I just ran in one direction and stayed between the lines. 

Yet I've found that movement is key to having a healthy mind and body. Years ago, I started practicing Tai Chi to help me manage some chronic health issues related to chronic stress, and I've found it to be an essential practice for my overall health. And because Tai Chi is a kind of "moving meditation," both my mind and body benefit.

With that in mind, I want to share three Tai Chi routines with you.

THE ONE-MINUTE WONDER

My Tai Chi instructor helped me design a one-minute workout for when the smartwatch says "breathe" or "move." I asked him to create a one-minute routine because I know that one of the primary reasons people don't exercise is because of a lack of time.

In case you didn't catch all that, here is the routine 

1. Waist Twists (sometimes called the "lazy bear") - 15 seconds

2. Crane Opens Wings - 30 seconds

3. Waist Twists - 15 seconds

THE TWO-MINUTE RESET

Try this routine if you have more time or need to hit "reset" mentally and emotionally. 

1. Knee bends

2. Shoulder Rolls

3. Hula Hoops

4. Ankle Raises

5. Hands Through the Waterfall

6. Turn the Clouds

THE FIVE-MINUTE MORNING ROUTINE

Elsewhere I've written about the importance of a good morning routine. If you don't already have some intentional movement (AKA "Exercise") as part of your routine, try this five-minute routine while waiting for your coffee to brew. Repeat each exercise 10x times.

1. Breathe

2. Toe Raises with Fingers Spread

3. Knee Bends

4. Shoulder Rolls Forward

5. Shoulder Rolls Backward

6. Hula-Hoop to the Right

7. Hula-Hoop to the Left

8. Downhill Skier

9. Breathe

Notice that in all these routines, breathing is an essential part. When you focus on your breath, you help reset your mind and body.

To learn more about Tai Chi or other martial arts, check out Brandon's channel on YouTube.