MindMate's Exercising Guide 

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Fitness means having the energy and strength not only to perform physical activity, but also to feel as good as possible. Getting more fit, even if it's just a little, can improve your health! 

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  Check out our Workouts! Beginner friendly :) 

Not sure what workout to do when? Leave the thinking up to us and get fit! 

Learn how to do single exercises

Are you not in the mood for a full workout, or do you just want to learn how to do certain exercises? Get started with single exercises. 

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Five Exercises for You 

Read here about the five best exercises you can easily include in your daily routine. 

Tabata Fitness explained

Tabata is a short high-intensity workout that has weight-loss and fitness benefits. Read more here. 

10 ways to workout with your dog 

Read here why dogs make the best workout buddies & how you and your furry friend can get fit together. 

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Super Body Super Brain Exercises

Together with Michael Gonzalez-Wallace and his Super Body Super Brain Program, we provide you with great exercises to not only train your body, but also keep your brain fit! ​

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Please note that we strongly recommend that you consult with your physician before starting any workout.

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Neck Exercise

Stand with the towel stretched between your hands, about shoulder width apart: raise the towel overhead and pull it back behind your head until you feel tension, then return to its original position.

Note: This is one rep. Beginners do 15 times. Repeat 3 times.

I'm a beginner!

Ways to make it easier:

• If you can’t raise the towel overhead and pull it back to the point of tension, just extend the arms to a point that is comfortable for you. 
• Do the exercise in a sitting position.
• Do the exercise leaning against a wall. 

Make it harder!

Ways to make it harder:

• Try doing the exercise 25 times. Repeat 5 times. 
• If you have been sitting, try standing up while you do the exercise.

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Find out why this workout is good for you! 

Neck pain is one of the most feared injuries reaching as many as two-thirds of the population of having some form of serious neck pain at some point in their lives. Stress, anxiety, muscle tightness, cramps and stiffness are minor symptoms that can lead to a more recurrent and serious neck problem. Find out how this exercise will help you to support your neck. 

Hand Eye Coordination

Pick up an object such as a ball, hand sack or pillow. Throw the object from the left hand to the right hand. This is one rep. Do it ten times.
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Note: You could do it sitting down, leaning against a wall or standing up.

I'm a beginner!

Photo credit: Beth Bischoff

Ways to make it easier:

• Placing the back against the wall
  
• Doing it sitting down
  
• With the back almost touching the wall

Make it harder!

Photo credit: Beth Bischoff

Ways to make it harder:

• Without placing the back against the wall
• Doing it with one eye closed
• Doing it as fast as possible
• Doing this exercise while walking at the same time

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Find out why this workout is good for you! 

Different studies have shown how improving hand eye coordination, specifically with older adults, will help with developing grey matter. 
Have a look at the video below to find out why it can help you!

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Opposite Arm & Leg

From a standing position or holding to a wall. Do an opposite bicep curl and raise the leg at the same time. This is one rep.
​Do it ten times. Repeat three times.
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Note: If holding to a wall. Train the same crossed movement (left arm and right leg whole holding with the right arm) and then change.

I'm a beginner!

Photo credit: Beth Bischoff

Ways to make it easier:

• Instead of raising arms overhead just touch with opposite hand and knee. 
• Holding to a wall (right hand) perform opposite arm and leg raise. Same side. 10 times.
• Leaning next to a wall  (back touching the wall) opposite arm and leg raise.
• With the back almost touching but without really touching.

Make it harder!

Photo credit: Beth Bischoff

Ways to make it harder:

• Opposite arm and leg walking forward and backward without losing the coordination pattern.
• In place opposite arm and leg raise and stabilize at the PT instruction.
• In place opposite arm and leg with  eyes closed
• Walking heel to toe without losing the coordination pattern.

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Find out why this workout is good for you! 

• The left side of the brain controls the right side of the body and vice versa!
• When you raise your left arm and right leg up, you are forcing both brain hemispheres to communicate. 

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Who is Michael?

Watch the video and find out about Michael and his fitness programme.

The Partnership

Find out about our partnership with Super Body Super Brain from Michael himself.

Healthy body - Healthy brain!

Why is exercising important and how is it connected to the brain?
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