We don’t all have time to spend hours in the gym each week or equipment at home, but there are a number of exercises that can be done anywhere that don’t require any equipment. Try them at home or at the office during your break.

The Wall Sit

The wall sit exercise can be done just about anywhere, even if you’re alone in the elevator and heading to a top floor. Slide your back down the wall until your thighs are parallel with your hips. Keeping your knees above your ankles and your back straight. Hold the position for sixty seconds.

Squats

Squats can be done while cooking dinner for the family or next to your desk after sitting for extended periods. Stand with your feet apart, bend your knees keeping your hips in line with your feet and your back straight.

Step Ups

Step ups are easy to do and if you have a flight of stairs at home, at the office or even in the park, you have an opportunity to do these easy exercises. Step onto the step with your right foot, push up with your right leg and bring your left foot onto the step, then step down with your right foot and bring your left foot back down to where you started. Alternate feet to get the full benefit.

Calf Raises

Calf raises can be done anywhere, while stretching after sitting at your desk for extended periods, while waiting for the bus or even while standing in a queue. Keeping your knees straight and feet planted firmly on the ground, lift yourself up, keeping your knees straight and lifting your heels off the ground.

Arm Circles

Arm circles are a great exercise and a great way to just stretch out those arms after sitting doing repetitive work for extended periods. In a standing or sitting position extend your arms out straight to your sides. Move your arms, keeping them straight in a clockwise motion, making the circle bigger as you go, then reduce it back to a smaller circle before changing to an anti-clockwise position and starting again.

Bicycle

If you have space lie on your back with your knees lifted and your feet off the ground, move your legs as though you are riding a bicycle. This is a great workout for both your legs and tummy.

Crunch

The crunch sit up can be done right next to your desk or in your living room, anywhere where you can lie down. It is important this exercise is done correctly. Lie on your back with your feet planted firmly on the ground and your knees bent. Using your abdominal muscles pull your upper body off the floor and then lower yourself again.

Jump and Reach

The jump and reach exercise is also a wonderful stretching workout. Keeping your feet parallel, bend your knees pulling your arms behind you. As you swing your arms forward, jump into the air raising your hands over your head.

Wall Angels

Stand with your feet apart and your back pressed against a wall. Bend your elbows keeping your palms facing forward. Slide your arms up over your head keeping your palms facing forward and then bring them back down again.

The Seated Rotation

Sit on the floor with your knees bent, lift your heels off the ground, working those tummy muscles. Your arms should be straight out in front of you palms touching, slowly rotate your arms and body to the right, hold for a few seconds and come back to the center position before rotating to the left.

Just because you are stuck in the office or away on a trip doesn’t mean you can’t get some workouts in.  Doing just a few of these exercises will help get your heart rate up and keep you feeling good.

It seems that everyone these days is concentrating on healthy lifestyles. It has become very important to have a healthy well balanced diet combined with regular exercise, though this is often easier said than done.

With busy lifestyles and juggling family life and work life, it is hard to find time to exercise. The gym seems such an ominous place and many people don’t like the idea of spending hours in the gym each week just to be healthier and more active. There are many ways to become more active without setting foot inside a gym.

Find Something You Enjoy Doing

We all love to do something whether it’s walking along the tracks of the nature reserve near our homes or cycling with the family. Maybe you prefer swimming or even gardening. These are all things you can do to make yourself more active without ever walking into a gym.

A brisk walk three times a week for half an hour is an excellent way to exercise. As summer approaches heading to the local swimming pool and doing a few laps is a fantastic way to get fit.

Use the Stairs

When you arrive at work, go past the elevator and walk up the stairs. Stairs are a great way to get that added exercise. Two or three flights of stairs can give you that active burst you need rather than standing waiting for an elevator to arrive.

Include the Family

Make being active a family event whether it’s you all go for a leisurely walk after supper or you all go cycling every weekend. Head to the nearby field for some ball games and get involved. Being active doesn’t mean exercise in the traditional sense, taking part in a fun family football game or a game of cricket are all ways to get more active.

Make A Habit of Being More Active

You may think you will never find the time to add some regular exercise into your daily routine. You’ll be amazed once you find something you really enjoy doing and you make a habit of including it each week, how easy it will become.

Start with two or three days a week or half an hour. Be sure to not skip it, find a friend to walk or swim with you. Having someone to encourage you ensures that you don’t skip a beat.

Making a habit of doing regular exercise or just being more active will come naturally after a few weeks, you’ll climb those stairs without thinking twice or you’ll automatically head to the garden to start weeding when you have time to spare and you won’t have to force yourself.

Reap the Rewards

Once you start being more active on a regular basis you will automatically feel more energetic and healthy. It’s easy to keep up a regular routine and incorporate activities into your lifestyle once you start reaping the rewards, noticing the change in how you feel and knowing that the exercise you are doing is good for you.