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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 July 5, 2019

    5 Reasons Why You Should Always Be Yourself

    5 Reasons Why You Should Always Be Yourself

    When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

    “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

    You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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    Why should you always be yourself?

    Because you will:

    1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
    2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
    3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
    4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
    5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

    No matter what you experience in life, the only person that will always remain constant is you.

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    Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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