Regular exercise is integral as you improve your health, but your daily workouts don't have to be complicated. If spare time is at a premium for you, focus on simple workouts that can boost your fitness without requiring a significant time or money investment. For ideal fitness, your weekly routine should include a couple of strength-training sessions and at least 2.5 hours of aerobic exercise.
Keep it Simple With Calisthenics
Calisthenics are an ideal form of exercise if your day is packed with work, family and social commitments. Instead of trying to make time for a gym visit, turn your living room or bedroom into a makeshift fitness area and perform calisthenics for 30 minutes. This workout can include a wide range of exercises, including crunches, planks, pushups, jumping jacks, squats, lunges and burpees. A workout with these exercises is ideal because it elevates your heart rate and strengthens your muscles.
Pounding the pavement isn't the only way to get your daily cardio exercise, but the streets and sidewalks around your home provide a wealth of exercise opportunities. Walking, for example, isn't an overly strenuous workout, but is ideal for people new to exercise. Other cardio workouts to consider include jogging, in-line skating, cycling and skateboarding. Always buy and wear the appropriate safety gear for each exercise; if you're on a budget, opt for equipment-free workouts such as dancing or jogging.
Boost Your Strength
It isn't ideal to perform strength-training exercises daily, as your muscles require time to recover between workouts. You can, however, strength train daily if you target different muscle groups each day. This form of exercise plays a key role in your overall health and should be part of your weekly exercise routine. While some calisthenics can help you fulfill the strength-training component of your workout, so too can a set of free weights or resistance bands. These items allow you to perform many exercises to target the major muscles throughout your body. For example, a dumbbell or barbell curl works to build your biceps, while placing a resistance band under your feet and curling the handle upward provides the same workout without the need for traditional weights.
Fitting in Your Fitness
Given the importance of exercise, you're doing your health a favor by doing something physical every day. Get up 30 minutes earlier in the morning or cut back on your TV watching to find time to exercise -- or get a sweat going while you watch your favorite show. If your lifestyle is such that it's difficult to set aside a block for exercise, exercise in several short increments. For example, take three 10-minute brisk walks instead of a 30-minute walk. Another approach to including fitness in your day is developing a more active lifestyle. For example, skip the elevator at the mall and take the stairs; bicycle to work; walk your family pet more frequently; and even work in the yard more.
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Military.com: Avoid the Gym by Using Calisthenics
- Cleveland Clinic: What is the Best Type of Aerobic Exercise?
- ExRx.net: Barbell Curl
- SportsInjuryClinic.com: Resistance Band Exercises: Bicep Curl
- Fitness: 10 Ways to Sneak In a Workout