When she first learned I was writing a book about Bed Aerobics, one of my girlfriends, a business owner, told me that she probably wouldn’t exercise in bed since her bed was where she needed to pull herself away from in the mornings to exercise in the first place! In fact, she is like most women – busy professionals, single moms and stay-at-home moms with “to-do” lists a mile long often encompassing everyone else’s priority except their own – they’re either too tired to get out of our bed early, or so tired can’t wait to get into bed at night and go to sleep. Contained in this book is a unique fitness routine designed to be practiced from the privacy, safety and convenience of one’s bed, rooted in the idea that personal fitness is a journey – not a destination; in other words one should strive to live a healthy lifestyle. But what exactly does living a healthy lifestyle mean? Depending on the lifestyle it could mean something slightly different for each individual. I view a healthy lifestyle as a homeostatic state where nutrition, exercise, stress levels and daily activities are working in unison to create within me a state of peace, vitality and well being. Although some of the fitness concepts contained in Bed Aerobics are not unheard of, they might be considered unique for the way in which they are presented. Nevertheless I could never have imagined during the course of writing this book that a middle-aged white man born in 1841 by the name of Sanford Bennett known famously as “the man who grew young at 70” would corroborate my work. As described in detail in the online Physical Culture Museum’s “The Golden Age of Iron Men”, Bennett at the age of 50 had become an old man in poor health, suffering from a number of chronic complaints. Not finding relief from doctors or drugs he devised a series of exercises to be done in bed before arising in the morning and followed them for years; becoming in all respects, a young man at age 70 as attested by medical examinations. His theory was that the body gets old through the accumulation of mineral deposits in the tissues, which finally become stiff and inelastic. The object of his exercises was to contract and then relax all the muscles and tissues to squeeze the mineral deposits out to be carried off in the blood stream. In his groundbreaking book Exercising in Bed, published in 1907, Bennett declares: “all muscles and organs grow in size, strength, and elasticity if properly exercised; and as surely will they lose those properties if they are not exercised…”He goes on to explain: “It is astonishing the number of exercises that are possible while lying comfortably in bed. Every muscle of the body can be called into action, until a healthy glow results from head to foot from the stimulated circulation, and you realize the full joy of living.” I have found the private, even sacred moments I spend mornings and evenings bonding in body, mind and spirit with the Bed Aerobic Fitness Flow a joyful experience. It uplifts and centers me to the point where it is difficult to imagine not including Bed Aerobics to some degree in my daily routine – even if I must perform an abbreviated version of it due to time constraints on any particular day. It’s a healthy addiction and an essential part of my desire to live a healthier lifestyle. Best of all Bed Aerobics is a transitional approach to fitness that appreciates the fact that not every woman is inclined to engage in a regular high intense fitness routine, for reasons which I touch on later in the book, that include self-consciousness body image to rehabilitation following illness. In this transitional approach to fitness, Bed Aerobics is in effect the perfect cross-training workout that is great for exercise novices, well seasoned veterans and everyone in between. Why? Because Bed Aerobics helps to tone, align and strengthen the body, preparing it for more challenging exercise regimens like dance aerobics, stepping, kickboxing, weightlifting and even jogging. Best of all, its fun, private, and it works! Even though fitting into those hip hugging blue jeans or that silk pantsuit may be one of your objectives, so too may The Bed Aerobics Fitness Flow fill your days with the “joy of living” and loving a healthy lifestyle. Take it to bed with you! You’ll be glad you did. ABOUT BED AEROBICS… The Bed Aerobics Fitness Flow was created primarily for 3 reasons: First, as a universal fitness system for women of all ages, sizes and backgrounds who have difficulty sticking to a traditional exercise program and yearn for a convenient program that is private and can be incorporated into their daily routine without much fanfare or drama. Second, to provide a transitional exercise program that is private, affordable and effective that women can utilize to help prepare them for further cross-training fitness activities such as walking, aerobic stepping, dancing, spinning, weightlifting, swimming, hiking or other supplemental fitness activity. Third, and most important, to help women appreciate and love every inch of their bodies as they gain harmony in every aspect of their lives, through daily physical, mental and spiritual conditioning. FAQ’S What makes bed aerobics aerobic exercise? In the traditional sense, what’s considered aerobic exercise involves low to moderate physical activity lasting up to 15-20 minutes at a time; such as speed walking, dancing, stepping, swimming, even activities such as raking leaves or washing the car by hand has been described as aerobic in nature. What all of these activities have in common is that they can increase oxygen, heart rate and blood circulation through the body. Bed aerobics is certainly “aerobic” in that it is a series of callisthenic, resistance and stretch movements over the course of 20 minutes or so, that results in deeper breathing, increased blood circulation and heart rate. In a sense, I might have called it “Bed Calisthenics” but it just didn’t have the same ring to it as “Bed Aerobics”. How does Bed Aerobics compare to Bed Yoga? Bed Aerobics, like yoga is all about mind, body, and spiritual union through exercise or movement, breathing and meditation. The breath in many ways is the link between all three entities – body, mind and spirit such that proper breathing promotes adequate oxygen supply to vital organs which in turn helps to revitalize the mind and the body. Proper breathing, meditation and affirmations are integrated throughout the Bed Aerobic routine, so that like yoga, with consistent practice one should begin to develop a deeper sense of peace, inner and external strength and focus. There are many forms of yoga, some more slow-paced and meditative; others more fast paced and aerobic in nature, such as Ashtanga or “power-yoga” as it is often referred to. Bed Aerobics integrates rhythmic, callisthenic movements characteristic of low intensity aerobic exercise, in addition to some of the stretch positions found in yoga. Finally, Bed aerobics incorporates a facial exercise routine that serves two purposes: 1. to help tone facial and eye muscles, giving the face an alert, more youthful appearance. 2: serves as a human “snooze button” that helps wake you up without actually getting up out of bed – particularly during those early morning hours when opening the eyes, much less exercising is a major challenge. What are the benefits of exercising first thing in the morning and last thing before bed? Exercising first thing in the morning provides many benefits. 1.) Studies show exercise increases overall energy and mental sharpness for hours after a workout, which is beneficial to your workday. 2.) Morning exercise regulates your circadian rhythm (your body’s internal clock that regulates your body on a 24-hour cycle). In fact, studies show, if you train yourself over the course of a few weeks or even days to go to bed at a certain time in order to wake up at a certain time, pretty soon you may not need that snooze button. 3.) Morning exercise has a psychological and nutritional benefit. You tend to make better food choices during the day because you’re so proud of yourself for sticking to a fitness regimen. 4.) Studies show morning exercise helps you to sleep better at night. 5.) Morning exercise increases metabolism. Not only do you burn calories during the workout, but throughout the day through a process called EPOC (excess post oxygen consumption) that lasts for hours after a workout. As for exercising before bed, it is truly an individual experience whether or not it disrupts sleep. Some may find it relaxing while others may find it stimulating making it difficult to sleep. Either way, it is up to each person to experiment to see which works best for them. Personally speaking, whenever I practice Bed Aerobics at night, without fail, I fall asleep quicker, sleep more sound, and wake up feeling refreshed. Is bed aerobics safe to practice on a floor mat? Yes. All of the movements are safe to practice on a floor mat, however I’ve tried the entire routine on a floor mat and I must admit that the routine does not have the same comfort and flow on a harder surface as it does on a smooth, sheeted bed. Unlike the bed, with a mat you can really feel the friction of your movements against the surface, which kind of takes the “flow” out of the routine. Likewise, a floor is hard and when your muscles and joints are moving on it, being pressed into the floor its actually uncomfortable. It is equally important to note that the mattress used should be reasonably firm and of good quality. In other words, extremely plush mattresses that you just sink into or mattresses that dip in the middle from wear and tear would definitely not be an acceptable surface as the spine may arch or curve improperly. Still, everyone has their preference. For some practicing on a mat or on a hard surface may be ideal. Is it safe to exercise in bed? What about back support? Before beginning any exercise regimen, it is important to speak with your doctor first to ensure that it is safe for you. The best type and intensity of any exercise is dependent upon each individual’s fitness level and physical limitations. However there are a couple of important factors to consider when exercising in bed: One, are you using a quality, firm mattress that is completely level? Two, and perhaps more important, does the particular exercise you are doing feel good to your body? Does your back feel strained in any way? If it strains or pains you in any way then it may not be the best exercise for you. If it feels supported, strong and comfortable then it probably is. In other words, let common sense and doctors orders rule in this case. Will Bed Aerobics improve my libido? According to fitness experts, psychologists and sexual health therapists, many factors including stress and body image can affect a person’s sexual drive. Practicing the Bed Aerobics Fitness Flow (or practically any form of exercise for that matter) may reduce one’s stress levels, increase circulation and enhance the body’s agility (flexibility). In addition, when practiced consistently, Bed Aerobics can contribute to a healthier, leaner, shapelier figure; helping women to feel more confident about their body and confidence alone is sexy! For couples, allocating 20 minutes for a woman to complete the fitness routine before her mate turns in for bed, gives both parties something else to discuss besides bills, chores, the economy, etc...Who knows? Maybe he’ll ask you to teach him the fitness flow too!

When she first learned I was writing a book about Bed Aerobics, one of my girlfriends, a business owner, told me that she probably wouldn’t exercise in bed since her bed was where she needed to pull herself away from in the mornings to exercise in the first place! In fact, she is like most women – busy professionals, single moms and stay-at-home moms with “to-do” lists a mile long often encompassing everyone else’s priority except their own – they’re either too tired to get out of our bed early, or so tired can’t wait to get into bed at night and go to sleep. Contained in this book is a unique fitness routine designed to be practiced from the privacy, safety and convenience of one’s bed, rooted in the idea that personal fitness is a journey – not a destination; in other words one should strive to live a healthy lifestyle. But what exactly does living a healthy lifestyle mean? Depending on the lifestyle it could mean something slightly different for each individual. I view a healthy lifestyle as a homeostatic state where nutrition, exercise, stress levels and daily activities are working in unison to create within me a state of peace, vitality and well being. Although some of the fitness concepts contained in Bed Aerobics are not unheard of, they might be considered unique for the way in which they are presented. Nevertheless I could never have imagined during the course of writing this book that a middle-aged white man born in 1841 by the name of Sanford Bennett known famously as “the man who grew young at 70” would corroborate my work. As described in detail in the online Physical Culture Museum’s “The Golden Age of Iron Men”, Bennett at the age of 50 had become an old man in poor health, suffering from a number of chronic complaints. Not finding relief from doctors or drugs he devised a series of exercises to be done in bed before arising in the morning and followed them for years; becoming in all respects, a young man at age 70 as attested by medical examinations. His theory was that the body gets old through the accumulation of mineral deposits in the tissues, which finally become stiff and inelastic. The object of his exercises was to contract and then relax all the muscles and tissues to squeeze the mineral deposits out to be carried off in the blood stream. In his groundbreaking book Exercising in Bed, published in 1907, Bennett declares: “all muscles and organs grow in size, strength, and elasticity if properly exercised; and as surely will they lose those properties if they are not exercised…”He goes on to explain: “It is astonishing the number of exercises that are possible while lying comfortably in bed. Every muscle of the body can be called into action, until a healthy glow results from head to foot from the stimulated circulation, and you realize the full joy of living.” I have found the private, even sacred moments I spend mornings and evenings bonding in body, mind and spirit with the Bed Aerobic Fitness Flow a joyful experience. It uplifts and centers me to the point where it is difficult to imagine not including Bed Aerobics to some degree in my daily routine – even if I must perform an abbreviated version of it due to time constraints on any particular day. It’s a healthy addiction and an essential part of my desire to live a healthier lifestyle. Best of all Bed Aerobics is a transitional approach to fitness that appreciates the fact that not every woman is inclined to engage in a regular high intense fitness routine, for reasons which I touch on later in the book, that include self-consciousness body image to rehabilitation following illness. In this transitional approach to fitness, Bed Aerobics is in effect the perfect cross-training workout that is great for exercise novices, well seasoned veterans and everyone in between. Why? Because Bed Aerobics helps to tone, align and strengthen the body, preparing it for more challenging exercise regimens like dance aerobics, stepping, kickboxing, weightlifting and even jogging. Best of all, its fun, private, and it works! Even though fitting into those hip hugging blue jeans or that silk pantsuit may be one of your objectives, so too may The Bed Aerobics Fitness Flow fill your days with the “joy of living” and loving a healthy lifestyle. Take it to bed with you! You’ll be glad you did. ABOUT BED AEROBICS… The Bed Aerobics Fitness Flow was created primarily for 3 reasons: First, as a universal fitness system for women of all ages, sizes and backgrounds who have difficulty sticking to a traditional exercise program and yearn for a convenient program that is private and can be incorporated into their daily routine without much fanfare or drama. Second, to provide a transitional exercise program that is private, affordable and effective that women can utilize to help prepare them for further cross-training fitness activities such as walking, aerobic stepping, dancing, spinning, weightlifting, swimming, hiking or other supplemental fitness activity. Third, and most important, to help women appreciate and love every inch of their bodies as they gain harmony in every aspect of their lives, through daily physical, mental and spiritual conditioning. FAQ’S What makes bed aerobics aerobic exercise? In the traditional sense, what’s considered aerobic exercise involves low to moderate physical activity lasting up to 15-20 minutes at a time; such as speed walking, dancing, stepping, swimming, even activities such as raking leaves or washing the car by hand has been described as aerobic in nature. What all of these activities have in common is that they can increase oxygen, heart rate and blood circulation through the body. Bed aerobics is certainly “aerobic” in that it is a series of callisthenic, resistance and stretch movements over the course of 20 minutes or so, that results in deeper breathing, increased blood circulation and heart rate. In a sense, I might have called it “Bed Calisthenics” but it just didn’t have the same ring to it as “Bed Aerobics”. How does Bed Aerobics compare to Bed Yoga? Bed Aerobics, like yoga is all about mind, body, and spiritual union through exercise or movement, breathing and meditation. The breath in many ways is the link between all three entities – body, mind and spirit such that proper breathing promotes adequate oxygen supply to vital organs which in turn helps to revitalize the mind and the body. Proper breathing, meditation and affirmations are integrated throughout the Bed Aerobic routine, so that like yoga, with consistent practice one should begin to develop a deeper sense of peace, inner and external strength and focus. There are many forms of yoga, some more slow-paced and meditative; others more fast paced and aerobic in nature, such as Ashtanga or “power-yoga” as it is often referred to. Bed Aerobics integrates rhythmic, callisthenic movements characteristic of low intensity aerobic exercise, in addition to some of the stretch positions found in yoga. Finally, Bed aerobics incorporates a facial exercise routine that serves two purposes: 1. to help tone facial and eye muscles, giving the face an alert, more youthful appearance. 2: serves as a human “snooze button” that helps wake you up without actually getting up out of bed – particularly during those early morning hours when opening the eyes, much less exercising is a major challenge. What are the benefits of exercising first thing in the morning and last thing before bed? Exercising first thing in the morning provides many benefits. 1.) Studies show exercise increases overall energy and mental sharpness for hours after a workout, which is beneficial to your workday. 2.) Morning exercise regulates your circadian rhythm (your body’s internal clock that regulates your body on a 24-hour cycle). In fact, studies show, if you train yourself over the course of a few weeks or even days to go to bed at a certain time in order to wake up at a certain time, pretty soon you may not need that snooze button. 3.) Morning exercise has a psychological and nutritional benefit. You tend to make better food choices during the day because you’re so proud of yourself for sticking to a fitness regimen. 4.) Studies show morning exercise helps you to sleep better at night. 5.) Morning exercise increases metabolism. Not only do you burn calories during the workout, but throughout the day through a process called EPOC (excess post oxygen consumption) that lasts for hours after a workout. As for exercising before bed, it is truly an individual experience whether or not it disrupts sleep. Some may find it relaxing while others may find it stimulating making it difficult to sleep. Either way, it is up to each person to experiment to see which works best for them. Personally speaking, whenever I practice Bed Aerobics at night, without fail, I fall asleep quicker, sleep more sound, and wake up feeling refreshed. Is bed aerobics safe to practice on a floor mat? Yes. All of the movements are safe to practice on a floor mat, however I’ve tried the entire routine on a floor mat and I must admit that the routine does not have the same comfort and flow on a harder surface as it does on a smooth, sheeted bed. Unlike the bed, with a mat you can really feel the friction of your movements against the surface, which kind of takes the “flow” out of the routine. Likewise, a floor is hard and when your muscles and joints are moving on it, being pressed into the floor its actually uncomfortable. It is equally important to note that the mattress used should be reasonably firm and of good quality. In other words, extremely plush mattresses that you just sink into or mattresses that dip in the middle from wear and tear would definitely not be an acceptable surface as the spine may arch or curve improperly. Still, everyone has their preference. For some practicing on a mat or on a hard surface may be ideal. Is it safe to exercise in bed? What about back support? Before beginning any exercise regimen, it is important to speak with your doctor first to ensure that it is safe for you. The best type and intensity of any exercise is dependent upon each individual’s fitness level and physical limitations. However there are a couple of important factors to consider when exercising in bed: One, are you using a quality, firm mattress that is completely level? Two, and perhaps more important, does the particular exercise you are doing feel good to your body? Does your back feel strained in any way? If it strains or pains you in any way then it may not be the best exercise for you. If it feels supported, strong and comfortable then it probably is. In other words, let common sense and doctors orders rule in this case. Will Bed Aerobics improve my libido? According to fitness experts, psychologists and sexual health therapists, many factors including stress and body image can affect a person’s sexual drive. Practicing the Bed Aerobics Fitness Flow (or practically any form of exercise for that matter) may reduce one’s stress levels, increase circulation and enhance the body’s agility (flexibility). In addition, when practiced consistently, Bed Aerobics can contribute to a healthier, leaner, shapelier figure; helping women to feel more confident about their body and confidence alone is sexy! For couples, allocating 20 minutes for a woman to complete the fitness routine before her mate turns in for bed, gives both parties something else to discuss besides bills, chores, the economy, etc...Who knows? Maybe he’ll ask you to teach him the fitness flow too!

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