1Rise early, before sunrise if possible. Right now I'm getting up about 6:30 am. My goal is to work up to 6:00 am.
2While still in bed, gently stretch your body for about 2-3 minutes. Start by reaching your hands as far upward as possible and your toes downward as far as possible, stretching out your spine. Then add other stretches as desired. This activity should resemble the way a cat always stretches upon getting up.
3Get out of bed, put on comfortable clothes and your walking shoes. Drink at least 8 ounces of liquid, preferably filtered or spring water.
4Grab your watch to time yourself. Walk at a moderate-to-brisk pace (no running!) in your neighborhood. Walk so that you arrive back home in 20 minutes. You should just begin to break a sweat when you arrive home.
5Meditate on something positive while you walk. Listen to the birds or other natural sounds. I like to use this time to work on Scripture memory verses.
6Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.