The Bare Minimum Exercise Plan

Last Updated Oct 2008

Most towns have a variety of fitness centers to choose from: 24-hour, female-friendly, and even gyms that are in combination with spas. Why, then, do most people still choose not to partake in their offerings, even when they know that exercise can add years to their life? Does this sound like you?

Maybe the reason you haven’t joined a gym is financial, or maybe you just don’t have the time to exercise, or perhaps you just don’t want to get sweaty. Whatever the reason, your own body can be your best equipment and you only need to devote a small amount of time to begin immediately feeling better and to enjoy the health benefits that come from exercising. You don’t even need to change into workout clothes, or spend one penny. Start with the bare minimum approach to exercise.

*Keep your sneakers on. If you have the proper footwear with good foot support, you can make the most of every opportunity to sneak in a walk. At every chance, try walking around a block, store, or your work building. Better yet, buy a pedometer and try to get 10,000 steps in every day.

*Take the stairs. Stairs are one of the best ways to build leg strength and get the heart pumping. If you get a minute during your shift, grab a friend and walk up and down a few flights of stairs together.

*Park far away. Park as far away from the store as possible. Carry your groceries instead of using a cart to increase your upper body strength while working your heart.

*Stretch. Perform these 5 simple stretches at least 3 times a day.

1. Roll your shoulders forward for one minute, and then roll them backwards for one minute.

2. With hands on hips, gently look over one shoulder, and then the other.

3. While standing, step one leg back and press heel to floor until you feel a stretch. Hold 30 seconds and then switch legs.

4. While standing and with a wall nearby for support, bring your heel up toward your rear and gently grab your ankle with the hand on the same side. Pull gently upward to feel the stretch in front of your let. Hold 20 seconds and then switch legs.

5. Reach your arms out to the side at shoulder height, like an eagle, and rotate palms forward and back to feel a stretch in your chest.

*Sit up and stand. Every time you get out of your chair, sit back down and stand up 10 times. Avoid using your arms to assist you in any way.

*Use a hand basket at the grocery store. Two benefits come from this tip - you will get a great upper-body workout, and you will spend less money.

If finding motivation to exercise is difficult for you, make it your goal to simply add more intentional activity to your existing daily life. But don’t be surprised if you outgrow this stage in time and desire a more substantial and focused workout. Exercise is amazingly addictive once you experience how much better you look and feel.