When you have a packed schedule and face a busy day of studying, working or going to appointments, staying active can be a challenge. Here are some simple exercises you can do anywhere, whether you are at home or traveling, to maintain strength and flexibility.
1. Squats
Squats are a powerful lower-body exercise that strengthens the legs, glutes and core. Begin by standing with your feet slightly wider than shoulder-width apart and point your toes forward. Slowly lower your hips as if sitting in a chair, aiming to stop when your knees reach a 90-degree angle. Then, push through your heels to return to the starting position.
The best part is that you can do this exercise everywhere — whether in a small place, at the gym or outdoors in a park. Plus, you don’t require equipment.
2. Pushups
The chest, shoulders, triceps and core are the main targets of this classic full-body exercise. Pushups help build upper body strength and endurance. Start in a high plank position, lower yourself until your chest almost touches the ground, and push yourself back up. You can modify this move by doing knee pushups if needed. This move is so popular because it works everything.
3. Weight Lifting
Weight lifting is a great activity you can do anytime. You can keep a set of dumbbells in your living room and do some lifting while you watch TV at night. You could even store some in your desk at work and do some curls while you read emails. Adjustable dumbbells make it easier to increase the weight without having to have a full set of regular dumbbells. Even just a quick session here and there can improve your arm strength.
4. Crunches
Including crunches in your exercise routine will help you strengthen and tone your abs, as well as the obliques, pelvis, lower back and hips. Begin by lying on your back with your knees bent and feet flat on the floor. Then, cross your arms over your chest, engage your core, and lift your head and shoulders off the ground. Hold the position briefly before lowering yourself back down. If you have back or neck issues, consider alternative exercises to avoid strain.
5. Lateral Shuffles
Lateral shuffles are a great workout if you’re looking to improve agility, balance and speed. They are handy for athletes like basketball, tennis and soccer. To perform this exercise, get into a mini-squat position with your feet shoulder-width apart, then take quick lateral steps from side to side. Stay on the balls of your feet to help you quickly change direction.
6. Plank
Planks are perfect for strengthening the core and improving stability. To perform a plank, balance on your toes and forearms, keeping your body off the ground. Make sure your spine remains in a neutral position with your head, torso and legs aligned. Hold this position for a minute or longer if you can. You can do this exercise anywhere, but consider using a yoga or exercise mat that will make you feel more comfortable.
7. Shadowboxing
Shadowboxing is an excellent cardio workout similar to boxing but without the contact. It’s a great warmup or stand-alone movement that helps relieve stress while building strength. Simulate a fight by throwing punches and bobbing and weaving for four three-minute rounds.
8. Jumping Jacks
Jumping jacks are a cardio exercise and a great way to stimulate all vital muscles of your body. This full-body move works the legs, glutes, abs, hamstrings, quadriceps and hip flexors. You jump up and land with your legs wide while raising your arms overhead and returning to the start position.
9. Glute Bridge
The glute bridge improves core stability while helping to ease lower back pain. Lie on your back with your knees bent and feet flat on the floor. Engage your core and lift your hips to the sky, squeezing your glutes together at the top before lowering back down. This simple yet effective movement strengthens the lower body and enhances posture.
10. Lunges
Lunges strengthen the quadriceps and hamstrings and improve leg endurance. To perform a lunge, step forward with one foot and lower your hips until your front knee is at a 90-degree angle, with your rear knee hovering just above the ground. Push off your front foot to return to the starting position, then switch legs.
Choose Exercises That Match Your Lifestyle
Staying active is possible, no matter how busy you are. These simple exercises can be done everywhere, with minimal space and no equipment. Whether you have five minutes or an hour, adding movement to your day can boost your energy, strength and overall well-being. Start with a few exercises and gradually build a routine that fits your lifestyle.
