Learn Easy Daily Exercises to Help You Stay in Shape

The team at realizes that Americans struggle finding the motivation, time and energy necessary for exercising. The federal Physical Activity Guidelines for Americans suggests that adults engage in 30 minutes of exercise at least five days each week, while children need double. Individuals can spend their allotted exercise time doing quick and simple exercises rather than complicated and strenuous activities. To ensure positive results and optimize benefits, exercisers should alternate endurance, strength, balance and flexibility activities. The following article outlines simple exercises people can perform to stay in shape without sacrificing time and energy.

Walking or Jogging

One of the best and simplest exercises for anyone to do is walking or jogging. Individuals are encouraged to walk or jog regularly to increase blood circulation and raise heart rates. As people continue walking or jogging for short or long periods every day, they may notice that daily activities become easier to accomplish. The team at recommends combining walking or jogging exercises with regular errands and tasks to maximize efficiency. For instance, residents may walk their pets, jog to their local grocery stores or take a few extra laps around the house.


Stretching allows people to amplify their flexibility. Stretching help adults feel energized, prevents the frequency of injuries and develops muscular coordination. Stretching serves as a great stress reliever and those who engage may benefit from extending muscles. Individuals of any age and physical condition can stretch to some extent. Although stretching might be a relatively stagnant activity, people can find entertaining ways to stretch by incorporating yoga poses and props. The team at urges exercisers to be cautious of hyperextending joints while stretching.

Lifting Weights

Also known as resistance training, lifting weights can benefit individuals. Whether utilizing five-pound weights or being creative with makeshift dumbbells, adults can increase their strength and muscle tones by lifting heavy objects repeatedly. The team at reminds those engaging in resistance training to practice safe weight-lifting strategies to prevent injuries or muscle strain.

Jumping Jacks

Jumping jacks are a terrific form of cardio exercise. Individuals can determine how intense they would like to work out by adding or subtracting the number of jumping jacks they perform. While jumping jacks are an extremely basic exercise, they can be modified to adhere to nearly any training level.


The team at encourages citizens, especially older adults, to perform squats regularly to maintain physical function. Just like stretching, doing squats can limit the frequency of muscle injuries. Additionally, squats can be performed in conjunction with other exercises to quickly tone muscles and help citizens stay in shape. Like jumping jacks, squats do not require equipment and can be performed almost anywhere. Consider breaking up stagnant periods with these activities, such as during commercial breaks while watching television.