No matter where you are or how much time you have, you can do a few exercises.  You don’t have to belong to a gym, own a bench press, have weights, or other equipment.  A few minutes of time is all that is needed.  You can exercise anywhere, even on the go.

I was listening to a doctor, Dr Mark Hyman,  who specializes in functional medicine and healthy living.  He has many helpful ideas to set back the aging clock.  His top priorities for staying youthful are:

• limit processed foods
• reduce sugar consumption
• engage in physical exercise
• add strength training to your routine

Instead of thinking of the time you wish you had to exercise (like an uninterrupted 20-30 minutes) look for a few golden moments that you can complete a few exercises.  Think of strength building and look for ways to fit it into your busy day.  Ten squats and lunges can be completed in a few minutes or less.

List of Exercises

Choose a few exercises from the list below. Do them at home when you have a small window of time.  Depending on your timeframe, do 1 to 2 sets with 10-15 repetitions. Take a 10 second rest between each set.

• Squats-bend deep, keep chest and head up, weight on heels
• Push-ups-from wall, knees, or toes
• Lunges-alternating legs; front, back, lateral
• Arm circles or arm lifts-front, side, (with purse for added weight)
• Leg lifts-engage core to help keep lower back on the mat (add scissor or flutter kicks)
• Jump up Burpees-step into or jump up to standing position and plank position on floor
• Planks-on hands or elbows, on front and each side
• Sit-Ups-straight or bent legs
• Jumping jacks-jump or step out and back

Pick a fun location for your moments of time.  Some places might be:

• Near the TV
• Favorite room
• Porch or patio
• Grass or backyard
• Kitchen fixing dinner
• Waiting on kids (at home or at practice)

At the end of the day, if you do a couple minutes of exercise a few times during the day, it all adds up.  Fifteen to twenty minutes of total exercise can be easily accomplished a little at a time.  The mindset we want to tell ourselves is “I can exercise anywhere, even on the go.”