Easy Exercises to Improve Your Health

While many of us have good intentions to exercise and stay in shape, the obligations of our daily lives often get in the way. Between working, taking care of a family and socializing with friends, many people have little, if any, time to exercise.
 
Similarly, some don't have access to a gym or can't safely exercise in their neighborhoods because of traffic or crime.
Another reason some people need simple exercises is that they are injured or disabled and, therefore, can't perform complicated or strenuous exercises.
 
Although many things can come between you and exercise, here are some simple exercises you can do quickly to help you stay in good health. Perform these exercises for 15 minutes each morning and night. All you need to get started is a mat and some clear floor space.

Warm-Up Exercises

Before you start any strength building exercises, follow this warm-up routine that helps you stretch and awaken your muscles. Warming up before you exercise is important to preventing injury and getting the most out of your exercising. The following is a list of exercises in the order that you should perform them to warm up your body.

Toe Touch

Extending your body in this way stretches your calves, hamstrings and lower back.
  1. Sitting with your legs extended in front of you, lean forward and touch your toes keeping your knees straight.
  2. Try to touch your chest to your thighs to deepen the stretch.
  3. Stay in this pose for 60 seconds.
  4. Rest for 30 seconds.
  5. Repeat the toe touch.

Knee Tilt

This simple exercise stretches your lower back, thigh and buttocks muscles.
  1. Lie on your back with your arms at your sides and your feet on the ground so that your knees point at the ceiling.
  2. Pressing your knees tightly together, lean both of them to the right as far as you can, keeping your knees touching. Also, keep as much of your upper back and shoulders on the ground.
  3. Hold this pose for 60 seconds.
  4. Return knees to starting position so that both of your feet are still on the ground.
  5. Repeat this exercise, this time leaning your knees to the left.
  6. Repeat this exercise three to five times on both sides.

Hamstring Stretch

As the name implies, this stretch opens and warms up the upper leg muscle on the backside of your leg.
  1. Lie on your back with your arms at your sides and your legs extended straight up, perpendicular to the floor.
  2. Keeping your knees straight, pull your legs as close to your chest as possible.
  3. Hold this pose for about 60 seconds and return legs to the start position.
  4. Repeat this exercise three to five times.

Bicycles

This exercise warms up the legs, hip flexors and abs.
  1. Lie on your back with your arms at your sides and your legs extended straight up, perpendicular to the floor.
  2. Start pedaling your legs, moving them in the same fashion you would if you were pedaling a bike.
  3. Do this for about 60 seconds, stop and lower your legs to the ground.
  4. Repeat three times.

Simple Strength Building Exercises

Once you have sufficiently warmed up your body, you are ready to start practicing exercises that will make your muscles leaner, stronger and more sculpted. The following are a series of strength-building exercises in the order you should perform them to keep you in shape.

Abs and Back: Knee Hug

Performing reps of this exercise works your lower abs while stretching out your lower back muscles.
  1. Lie on your back with your arms at your sides and your feet on the ground so that your knees point at the ceiling.
  2. Lift your feet off the floor and pull your knees into your chest.
  3. Keeping your abs flexed, pull your knees as close too your abs as possible, holding this pose for five seconds.
  4. Slowly release your knees and replant your feet on the ground.
  5. Repeat this exercise 12 to 15 times.

Abs: Pelvic Roll

This exercise works out your abdominal region, helping to flatten and strength your tummy.
  1. Lie on your back with your arms at your sides and your feet on the ground so that your knees point at the ceiling.
  2. Slowly roll your pelvis off the ground so that your lower back no longer touches the floor.
  3. Hold your pelvis up for 10 seconds and then slowly roll your lower back down to the ground again.
  4. Repeat this pelvic tilt 12 to 15 times.

Abs: Sit-Ups with a Twist

These altered sit-ups will give your abs a thorough workout.
  1. Lie on your back with your arms at your sides and your feet on the ground so that your knees point at the ceiling.
  2. Slow lift your head, neck, shoulders and upper back off the floor, lifting your arms so your hands touch your knees.
  3. Once your entire upper back is off the floor and your finger touch or point towards your knees, hold the pose for 10 sections.
  4. Roll the upper body, then the neck, shoulders and head back onto the floor.
  5. Repeat this sit-up 12 to 15 times.

Now roll onto your stomach to work your arm, leg and lower back muscles.

Arms: Simple Push-Ups

These adjusted push-ups work your biceps and pectoral muscles while stretching your upper back and shoulders.
  1. Lie flat on your stomach with your forehead on the ground, your elbows bent and your hands flat on the ground by each shoulder.
  2. Press your upper body up and try to straighten your arms as much as possible.
  3. Look towards the ceiling and keep your abs taught.
  4. Hold this pose for about 10 seconds and lower your upper body back to resting position.
  5. Repeat this push-up about 10 to 15 times.

You can also buy affordable barbells of various weights at most sporting good stores. Lifting these barbells is another home exercise that will strengthen your arms and pectorals.

Legs and Buttocks: Leg Extensions

Raising your legs in this manner strengthens your lower body muscles, including the gluts, hamstrings and calves.
  1. Lie on your stomach with your forehead on the ground and your arms straight at your sides.
  2. Stiffening your right leg, keep your knee straight and lift the leg as far off the ground as possible, making sure that both of your hips remain touching the ground.
  3. Hold the leg up for 10 seconds and then slowly lower it back to the ground.
  4. Repeat this lift for your left leg.
  5. Keep alternating legs to lift until you have done 10 to 15 lifts on each side.

After performing these simple exercises, you are ready to start your cardio workout. While jogging on a treadmill or treading on a stair master are effective cardio workouts, those who need to get cardio without the aid of gym equipment can jump rope or run around their neighborhoods.

Be sure to talk to your doctor before starting any new exercise regimen.