Anywhere exercises for those who “do not” have time

Info bits: Those who think they have no time for bodily exercise will sooner or later have to find time for illness. – Edward Stanely, The Earl of Derby, 1873

Deep breathing exercises

You can do this routine while you are
- brushing your teeth
- taking a shower
- commuting (not driving!)
- driving (still focus on driving safely!)
- working
- waiting in line

Simple squats

You can do this while you are
- brushing your teeth
- taking a shower
- while using the phone
- waiting in line or waiting for someone

Do this for 5 minutes when you take a shower daily. You get 35 minutes of exercise for your leg muscles per week. Deep breathing is good for more oxygen to your body.

Brushing your teeth requires a minimum of 2 minutes per brushing. Doing this exercise routine gives you 28 minutes of exercise time per week, assuming you do it twice per day. To benefit more from these anywhere exercises, extend each work-out session to at least 10 minutes!

Simple abdominal exercises

a. Stand upright with legs about shoulder-width apart and slightly bent. Bend backward and back to standing position. Bend backward slightly to your right and back to standing position. You need to move your right leg a step backwards to the right to give you the balance when you move your body backward slightly to the right.

Bend backward slightly to your left and back to standing position. You need to do a similar thing when you move backwards slightly to the left for balance. You can vary the speed and intensity with caution.

You can do this exercise routine while you are
- brushing your teeth
- cooking
- while using the phone
- watching TV

Brushing your teeth requires a minimum of 2 minutes per brushing. Doing this exercise routine gives you 28 minutes of exercise time per week, assuming you do it twice per day. . Extending each work-out session to 10 minutes would be more beneficial!

You exercise your abs, including your oblique muscles at the abdomen.

b. Instead of resting your back to the seat, sit a bit forward. Flex / Contract your abdominal muscles. Hold on to something stable for safety. Do your best to keep an upright position while the vehicle is moving, starting to move forward, turning, and stopping.

You can do this exercise routine while you are
- when you are commuting (not driving)
- in the office

Lean back. Lift one leg so that your foot does not touch the floor. You can even do this with both legs. Again, don’t forget to hold on to something stable for safety.

When in the office, you can sit without leaning on the backrest. Lean back a bit while flexing your abdominal muscles.

Stretching exercises for arms, legs, and torso

You can do this routine while you are
- brushing your teeth
- taking a shower
- watching TV
- commuting (not driving)
- working
- while using the phone
- when reaching for something in high places
- waiting in line or waiting for someone

You can do these anywhere exercises to stretch your lower leg muscles.

• Stretch soleous muscles
  Soleous muscle is at back part of lower leg at the ankle area.
• Stand straight. This is best done with arms stretched forwards and hands pushing against a wall.
• Move your right leg one step backward.
• Bend both knees. Keep your lower left leg upright (or perpendicular to the floor). Bend lower until you feel a good stretch to your right soleous muscles.
• Make sure your feet are pointing forward and parallel to each other.
• Hold the position for 30 seconds.
• Stand up.
• Rest for 5 seconds.
• Do a similar procedure for your left soleous.
• Repeat 5 times, or as desired.
• Stretch calves (muscles at lower leg)
This is a standing gastrocnemius (or gastroc) muscle stretch.
• Stand straight. This is best done with arms stretched forwards and hands pushing against a wall.
• Move your right leg one step backward.
• Bend your right knee.
• Make sure your right leg remains straight.
• Move your right backwards some more to achieve a better stretch.
• Make sure your left lower leg remains upright (or perpendicular to the floor).
• Make sure your feet are pointing forward and parallel to each other.
• Hold the position for 30 seconds.
• Stand up.
• Rest for 5 seconds.
• Do a similar procedure for your left soleous.
• Repeat 5 times, or as desired.

Basic curls for arm muscles (arm curls, wrist curls)

You do not need to carry a 10-pound load to do this. Any decent amount of load helps. It is better than not exercising at all. Have a ten-minute work-out routine.

Brisk walking

For all these anywhere exercises, do proper breathing. Always keep your balance. Keep a straight back as needed. Focus on the multiple tasks that you are doing. Be very careful.

Tap into your creative power! Think of other simple exercises that you can blend into your routines. Keep an active day...everyday!

Return from Anywhere exercises to Healthy Diet.