No Gym, No Problem: 3 Effective Exercises You Can Do Anywhere

3 Simple Exercises You Can Do Anywhere

 

Did you know that exercise is a powerful weapon against cancer? While squeezing fitness into busy lives seems impossible, it’s a vital lifestyle choice with far-reaching benefits. Dr. Cristina Rodriguez, an ASCO expert, highlights that “There is a wealth of literature supporting a link between exercise and cancer prevention,” alongside the well-known cardiovascular, weight management, and mood-boosting advantages. The American Cancer Society recommends 150-300 minutes of moderate activity weekly. Even if you only have 10-20 minutes to spare, incorporating some movement into your day can make a difference. Before you begin, consult your healthcare provider. Want to start maximizing even those small windows of opportunity? Here are 3 exercises you can do anywhere.

 

Squats:

Squats are a fantastic way to build strength in your legs and core – essential for better balance and injury prevention! Don’t worry if you’re new to exercise; you can easily modify squats to fit your needs. Try starting by sitting down and standing back up from a chair, or use the back of a chair for support.

Here’s how to perform a squat:

• Stand with your feet about hip-width apart. Your toes should point straight ahead.
• Keep your eyes focused forward and maintain a straight back.
• Extend your arms out in front of you for balance or hold onto a chair for support.
• Slowly bend your knees, lowering yourself as if you’re about to sit in a chair. Aim for a 90-degree angle at your knees, or go as low as you comfortably can while keeping good form.

Gently push back up to a standing position using your leg muscles.

Pushups:

Push-ups are an excellent way to strengthen your chest, shoulders, and triceps! The best part? You can adapt them to any situation and ability. Try desk push-ups at the office, or modify the standard push-up by starting on your knees or using an elevated surface like a chair.

Here’s a breakdown of a standard push-up:

• Begin on your hands and knees.
• Place your hands on the floor, slightly wider than shoulder-width apart, with your fingers pointing forward.
• Extend your legs back, placing your toes on the floor. Your body should form a straight line from your head to your heels – this is the plank position. Keep your core engaged to prevent your hips from sagging.
• Slowly bend your elbows, lowering your entire body towards the floor while maintaining that straight line. Aim to lower until your chest is a few inches from the ground.
• Push back up to the starting plank position, using your chest and triceps muscles.

Walking:

Short on time? Walking is your secret weapon! Dr. Rodriguez says that even brief, regular walks offer huge benefits. Walking can help you manage your weight, boost your heart health, and reduce your risk of chronic diseases like diabetes.

Make walking a part of your day: a quick lunchtime walk, short breaks around the office, or a morning/evening walk at home. If you have a standing desk, a walking pad can help you sneak in extra steps.

Limited time? No problem! If you only have 15 minutes, dedicate 5 minutes to a warm-up walk, then 5 minutes each to squats and push-ups.

Getting started with these small exercises might inspire you to try new things.