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7 Simple Exercises Busy People Can Do Anywhere, Anytime

7 Simple Exercises Busy People Can Do Anywhere, Anytime

Looking for quick, easy ways to get in shape? There are simple exercises to help tone your body without having to go to the gym.  Want to know the best part? They can be done anywhere, anytime!  These exercises only take a few minutes to complete, require no outside equipment, and are easy to master. No matter if you’re at work, at home, or on the go, these easy-to-follow calisthenic exercises are sure to make you break a sweat.

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    Calf raises

    Doing calf raises will help strengthen your gastrocnemius and soleus muscles. In other words, calf raises strengthen your lower legs.  There are a lot of different ways to do calf raises, but one of the easiest—and most effective—is doing the standing raise.  This video further details how to do a stationary calf raise:

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    Chair dips

    Where there’s a chair, there’s a way!  Chair dips are great for strengthening your triceps and can be done just about anywhere.  Like other exercises, there are varying techniques that can either increase or decrease resistance. This video shows the different variations on this tried-and-true classic:

    Lunges

    Because you’re using your own body weight, lunges both strengthen your lower body and increase overall flexibility.  Lunges can be done anywhere: You can lunge when you walk to the kitchen; you can lunge to the driveway as you get the paper in the morning, and you can even lunge when you walk from your desk to the water cooler at work.  Here’s another video that shows the ins and outs of lunging:

    Squats

    The most important thing to keep in mind when doing squats is having proper form.  Squats are one of the most effective full body exercises around because they simultaneously work to build muscle and burn fat.  Try using a chair as a reference point as to how far down you should go:

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    Planks

    Looking for effective exercises to tighten your core? Planks are great at strengthening both your abs and your back–all you need is a flat surface.  Remember to time how long you can hold it, and then try to add a few more seconds every time thereafter.  Here’s a guide on how to perform a basic plank:

     

    After you’ve mastered the basics, try adding side planks to your routine.

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    Arm circles

    Worried about flabby arms?  Arm circles are great at toning while simultaneously strengthening your arms.  They can be done with varying intensity, all of which will help you feel “the burn.” Here’s a beginner’s guide to help get you started:

     

    If you’re at work, try to grab a book or a binder for some extra weight.

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    Burpees

    The most high-intensity exercise on this list, burpees are often referred to as the cornerstone to any workout because they are guaranteed to produce results.  This aerobic exercise helps strengthen your entire body by utilizing almost every muscle group. There are many different ways to perform a burpee, but the easiest one is quite possibly the best. As with every other exercise, proper form is a must.

     

    The above exercises are proven classics that require very little room and no equipment. While it may not take you long to master each exercise, the incredible array of different methods to employ is endless.  Once you feel comfortable with the basics, begin applying the advanced techniques and embrace the burn. Keep track of the amount of time or reps you do for each one and continually strive to increase it.

    In addition to the exercises above, why not make exercising a part of your everyday routine?  For example, take the stairs at work instead of the elevator, and instead of wasting the gas going to the grocery store why not walk or ride your bike instead.  Getting in shape doesn’t require the use of a Gold’s Gym membership, all it takes is a little gumption, a bit of creativity, and a lot of willpower.

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    Last Updated on May 28, 2020

    How to Overcome Boredom

    How to Overcome Boredom

    Have you ever been bored? Restless? Fidgety? In need of some inspiration?

    I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

    If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

    What is Boredom?

    We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

    You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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    It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

    If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

    When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

    Sometimes It’s Good to Be Bored

    If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

    Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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    Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

    In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

    It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

    Who knows, maybe ‘boredom’ is actually good for us?

    Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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    In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

    3-Step Strategy to Overcome Boredom

    1. Get Focused

    Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

    You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

    Here are a few ideas:

    • Spend some time in quiet contemplation considering what’s important to you.
    • Start that creative project you’ve been talking about for the last few weeks.
    • Brainstorm: think of some ideas for new innovative products or businesses.

    2. Kill Procrastination

    Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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    So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

    Here are some ideas:

    • Do some exercise.
    • Read a book.
    • Learn something new.
    • Call a friend.
    • Get creative (draw, paint, sculpt, create music, write).
    • Do a spring cleaning.
    • Wash the car.
    • Renovate the house.
    • Re-arrange the furniture.
    • Write your shopping list.
    • Water the plants.
    • Walk the dog.
    • Sort out your mail & email.
    • De-clutter (clear out that wardrobe).

    3. Enjoy Boredom

    If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

    Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

    So, take some time to relax. You never know, you might even like it.

    Final Thoughts

    Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

    More Tips on Overcoming Boredom

    Featured photo credit: Johnny Cohen via unsplash.com

    Reference

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