Exercises for Busy People

Easy and Effective Exercises for Busy People to Stay Fit & Active

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Exercises for Busy People

When you eat food, it provides energy to perform physical and mental activities. But if you just keep eating and will not perform or do fewer physical activities then this energy will start storing in your body as fat which may increase the risk of obesity, high blood pressure, type 2 diabetes, and high blood cholesterol.

Our ancestors were more fit, active, and healthy than us because they live a healthy lifestyle. They wake up early in the morning, eat and grow organic foods, and do more physical activities in the fields and farmland. Also, they have less stress, depression, and hypertension as compared to us. They enjoy and live a social life without any hurry and worry.

Otherhand, today’s people are busier earning more and more money. They spend most of their time working in the office and other industries. They sleep late in the night and wake up late in the morning. Don’t eat breakfast, lunch, and dinner on time. So they just wake up and get ready for work in a hurry and worry. They don’t have time for doing any exercise or physical activities. Some people like to go to the gym or preferred home workouts which are convenient and good for busy people.

Different Exercises Busy People Can Do Anywhere, Anytime

So if you don’t have enough time to do exercise and workouts, the following are the best simple exercises for busy people that they can do anytime, anywhere.

Exercises You Can Do In Bed

Leg lifts: Lie on your back and lift one leg up, keeping it straight. Hold it up for a few seconds, then slowly lower it back down. Repeat on the other side.

Bicycle crunches: Lie on the back with your knees bent and feet flat on the bed. Lift the shoulders off the bed and bring your right elbow to your left knee, while straightening your right leg. Alternate sides and repeat.

Plank: Lie on your stomach and prop yourself up on your forearms. Lift your body up into a straight line from your head to your heels. Hold the plank position for a few seconds and then lower down.

Scissor kicks: Lie on your back with your legs straight up in the air. Lower one leg down towards the bed while keeping the other leg straight up, then switch legs. Alternate sides and repeat.

Arm and leg raise: Lie on your stomach with your arms stretched out in front of you. Raise your left arm and your right leg off the bed, hold them for a few seconds, then lower them back down.

Seated forward bend: Sit up in bed with your legs extended in front of you. Reach your arms up towards the ceiling, then hinge forward at the hips and reach for your toes. Hold for a few seconds, then release.

Remember to listen to your body and stop if you experience any discomfort or pain.

Exercises with Chair and Desk When You are in Office

If you work in an office sitting on a chair and in front of the computer desk, the following busy people exercises are for you.

Seated leg raises: Sit up straight in your chair and lift one leg off the ground, keeping it straight. Hold for a few seconds and then lower it back down. Repeat on the other leg.

Chair squats: Stand in front of your chair with your feet hip-width apart. Slowly lower yourself into a squat, tapping your butt on the chair before standing back up. Repeat for several reps.

Chest Stretch: Put both hands behind the head. Squeeze the shoulder blades together, then bring your elbows back as much as you can. Hold chest stretch for half a minute. Slowly return to the beginning position.

Desk equipment: Desk exercise equipment comes in various types, such as under-desk ellipticals, mini exercise bikes, balance boards, and resistance bands. Some models even include built-in features like a standing desk or a treadmill, allowing you to incorporate movement into your work routine and improve your overall health and fitness.

Arm circles: Sit up straight in your chair and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles.

Shoulder shrugs: Sit up straight in your chair and lift your shoulders up towards your ears. Hold for a few seconds and then relax.

Calf raises: Calf raises are a simple yet effective office exercise where one can stand behind their chair and repeatedly lift their heels off the ground to strengthen and tone their calf muscles.

Desk dips: Sit on the edge of the desk with your hands on either side of your hips. Slide the butt off your desk and lower yourself down, bending the elbows. Push back up to the starting position.

Wrist and finger stretch: Extend your arms out in front of you and make fists. Slowly open and close your fingers, then rotate your wrists in both directions.

Neck stretches: Sit up straight in your chair and drop your chin towards your chest. Slowly roll your head to one side, holding for a few seconds before rolling to the other side.

Exercises While Travelling

Here are some exercises for busy people that you can do while traveling:

Ankle circles: Lift one foot off the ground and make small circles with your ankle in both directions. Repeat on the other foot.

Shoulder rolls: Sit up straight in your seat and roll your shoulders forward and backward.

Bodyweight squats: Bodyweight squats are a simple yet effective exercise that involves squatting down and standing back up using only the weight of your own body.

Seated twists: Sit up straight and twist your torso to one side, holding for a few seconds before twisting to the other side.

Walk around: Take breaks to walk around the plane or airport to get your blood flowing and stretch your legs.

Stair climbs: If there are stairs, take them instead of the elevator to get some extra exercise.

Kindly perform these exercises carefully. Also, check your health and safety issues before starting these exercises.

Nancy Garcia Author

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