Many people would love to exercise but just don’t think they can fit it into their busy day. However, there are lots of activities, including the ones described below, that you can do anywhere and won’t take a ton of your time.

• Lifting Weights
  The ideal weight for building up your biceps, the muscles on your forearm, is between one and five pounds. For a good bicep curl, lock your arms in position and slowly and precisely bend and straighten them. To work your triceps (the back of your arms), do a reverse type of curl with the arm behind your back.

  The muscles in your shoulders are your deltoids and are divided into three sections. You can exercise your deltoids by lifting weights to the front and then to the sides. Give your chest muscles a good workout by lifting the weights from a lying position, bringing them together in the middle of your chest.

  Ideally, you should do three sets of 8 reps per set for each of the above exercises.

  For your lower body you can use weights that weigh more. Your leg muscles will get a good workout from lunges, squats and lifting the weights with your legs. You can do a reverse curl with your leg to work out your hamstrings. Don’t forget your calves! Do a few calf raises as well. Lifting weights with the back area of your legs is good for your calves.

  Do three sets of 10 reps per set for each of these leg exercises.

• Exercising outdoors
  One of the best and the easiest exercises you can do is to take a long walk at a park or in your neighborhood. Stay on a path or on concrete so you don’t get hurt. It’s best to walk after a meal, and ideally you want to walk for at least 30 minutes.
• Dancing
  Dancing works all your muscles and is something fun and easy to do at home. All you have to do is play some of your favorite music and boogie down and you’ll be burning fat and calories in no time.

Weight lifting, exercising outdoors and dancing are all physical activities you can do for about 20 to 30 minutes each day. You’ll be amazed at the results. If you want even better results, try doing these activities for longer periods.