Exercise is an important part of our lives. Staying in shape is certainly one way to increase your life expectancy. As you age, weight bearing exercises are equally important for increasing muscle mass and bone density.

The most common excuse I have heard many people come up with to explain for their lack of activity is the lack of time. And that’s what is stopping them from exercising.

Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done.  With a busy lifestyle, making time for exercise becomes a challenge for many. But if you value your body enough, you will stop making excuses for yourself.

Weight bearing exercises are not just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium, it can rob it from your bones. Building muscles not only increases your bone mass but also your strength.

I’ve come up with four easy toning exercises that can be done anytime, anywhere and by any age group. You can do them at home, in the office or even on vacation. All you need is just 30 minutes each time doing 4 sets of 15-18 reps with 10seconds rest in between each set. 30 minutes is not a lot of time, considering how many of us spend more than 30 minutes watching television or chatting on the phone or surfing the internet.

Enjoy these easy yet extremely effective exercises. I’ll be most happy to hear your feedback!

 

Squats

Squats work the butt, the hamstrings and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level (which is about ninety degrees), stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

Lunges

Lunges work the quadriceps muscles. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

 

Pushups

This is a all-time classic toning exercise that works the chest muscles and all areas of the arms. If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

 

Crunches

Abdominal muscles can be worked everyday to build strength and muscle tone.  Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

 

These four exercise moves can be done whenever you have time. The best thing about exercise is that its benefits are cumulative. Give it a go and see how more energetic you will be.

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