Rise and Exercise

What are some of your most common excuses for not exercising? If you are like most people, you probably think you don’t have enough time. While you may not have much time, you do have some of it, 24 hours each day in fact. What you think you don’t have is free time. What you are really saying is that other things are more important to you than your health.

So how can you still exercise without taking up much time so you still have plenty of it for the fun things you value more than your health? Here are some exercises you can do to get in some kind of workout without taking much time at all.

1. Body weight squats

These are quite simple. Stand straight up with your feet slightly turned out and spaced about shoulder width apart. Let your arms hang loosely at your sides. Now slowly bend your knees while keeping your back straight. Imagine you are trying to sit on a stool that is only one foot off the ground and directly below you. As you go down, hold your arms out in front of you for balance. When your rear end has nearly touched the floor, lift yourself back up by extending your legs and returning to your starting position.

Try and do these slowly for maximum effect. If you take 5 seconds to lower yourself and 5 seconds to raise yourself back up, then in two minutes you can do 12 squats. This is one of the best exercises you can do for your body as our legs are essential to just about everything. You will also feel your heart rate getting up as you use the large muscles in your legs. Try it first thing in the morning when you get out of bed. Be sure to stretch your legs out after you conclude.

2. Pushups

The most basic upper body exercise is the pushup. It strengthens your back, arms and shoulders. Be sure to keep your back straight and your palms shoulder width apart. Again, do the motion slowly for maximum effect. To change it up a bit, move your arms closer and farther apart to vary the targeted muscle groups.

If you have trouble simply drop your knees to the ground until you are strong enough to do them properly. If you take 3 seconds to lower yourself and 3 seconds to come back up, then in two minutes you can do 20 pushups.

3. Jumping jacks

Jumping jacks are the easiest thing to do for cardio exercise. Stand straight up with your hands at your side and your feet close together. Now jump and land with your feet far apart and your hands touching above your head. Jump again and return to your starting position. They are quite simple. In two minutes you should be able to manage around 100 jumping jacks.

This is another good way to get your circulation going in the morning when you get out of bed. Try it tomorrow morning and see if you have more energy throughout the day.

4. Extended crunches

Normal crunches do very little for your core since you don’t move all that much. An extended crunch will get you maximum benefit for your core. Lay on your back with your hands raised over your head and legs extended. Bring your knees toward your chest and lower your arms while bringing your chest toward your knees until you can touch your ankles and only your rear end is on the ground. Extend your legs again and raise your hands back over your head as you return to your starting position, but be sure not to let your legs or arms touch the ground. Right before they touch, crunch again as before.

Going slow is the key here again and you probably won’t even need two minutes before your abs feel crushed. If you can do 10 then you are in pretty good shape.

One idea to get a good workout in each day is to find two minutes in your day on four different occasions. Each time do one of the above exercises. It’s not much but it is a whole lot better than being sedentary and sitting on the couch. Even a little exercise can stimulate your metabolism and give you benefits throughout the day.

Another good idea is to take 8 minutes in the morning when you get out of bed and go through all four exercises. This will help you wake up, get you much needed hydration and have you feeling energized throughout the day. Give it a try tomorrow and see what you think.

About the author

Dan Goodwell is a freelance writer with years of experience writing in the health and fitness industry. He also writes on a variety of other topics. If you would like him to write a free article for your website, please contact him at DanGoldwell.com.