Exercising three times per week, recommended by the American Heart Association and other health organizations, is difficult for most busy people. Trying to add a workout or other fitness activity to your daily routine might seem like its own mountain to climb. Combining activities with easy-to-do exercises that require little to no equipment can help you boost your fitness levels and health.
Always consult with a physician before starting any exercise program.
Use the Stairs
Most of us walk up and down stairs every day; or we try to avoid them using elevators. Stair climbing is a great way to increase your heart rate, burn calories and increase muscles. Consider getting off the elevator one or two floors early each morning you go to work, when you leave for and return from lunch, and each evening as you leave the building. Walking just one flight of stairs, four times per day, adds up to almost 1,000 flights of stairs per year. With relative ease, you can double this number. Don't discount walking down the stairs, as you use different muscles than when you go up the stairs. Consider taking stairs two at a time for extra cardio benefit. Stair exercises can be done at home, as well.
Use Bodyweight Exercises
Bodyweight exercises require little to no equipment and use your body's weight to provide the resistance. Examples of body weight exercises include push-ups, pull-ups, squats, dips, using an ab roller and lunges. Just a few sets of bodyweight exercises each night can help increase and strengthen muscles.
Use Your TV Time
You can sit on a couch or sit on an exercise machine while watching your favorite TV show. Use the time you spend watching TV to improve your health and fitness by keeping a set of dumbbells or resistance bands near the couch, or putting a TV in front of your stationary bike or treadmill, making it more likely that you'll work out more often.
Stretch
Stretch for five or 10 minutes each day. This will increase flexibility, improve sports performance and decrease the effects of aging (visualize gramps trying to get in and out of the car as he gets older). Stretching is gentle, doesn't wear you out after a long day of work and won't make you break a sweat.
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