May is National Physical Fitness and Sports Month. The month-long observance reminds people of the importance of renewing their commitment to healthy, active habits. It is common knowledge that people need to be physically active as the first step towards living a healthy lifestyle. The challenge, however, is finding time to stay fit.
The following are some simple exercises that busy people can do anywhere, anytime:
- Calf raises – This simple exercise will strengthen your soleus and gastrocnemius muscles of your lower legs. The simplest form of this exercise is the standing calf raise.
- Chair dips – These can be done anywhere and work to strengthen your triceps. All you need is a chair with armrests. Hold on to the armrests and lift your body. Another version is lifting your body while holding on to the outer edge of a chair’s seat.
- Lunges – Lunges strengthens your lower body. You can lunge anywhere such as while picking up the newspaper off the driveway or on your way to the water cooler for a work break.
- Squats – These are very effective full-body exercises. They build muscle and burn fat at the same time. Use a chair as your reference point in determining how low you will go. Make sure to use the proper form; it is vital with squats.
- Planks – This exercise tightens your core. All you need is a flat surface. As you progress with the exercise, you should be increasing the time that you can hold your body in position.
- Arm circles – These are great for toning and strengthening flabby arms. Circles can be done with varying intensity.
- Burpees – This exercise will strengthen your entire body, as it utilizes all muscle groups. Follow these basic steps:
- Start from the standing position.
- First count -Go into squat position with hands touching the ground.
- Second count – Kick your feet back doing the plank position while your arms are extended.
- Third count – Return quickly to the squat position.
- Fourth count – Stand up to the original position.
These simple exercises do not require special equipment. They can be done anywhere and anytime you can squeeze them in.