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.”