The easiest thing in the world is to let yourself get out of shape, eat all the wrong foods, and not get the exercise you need. But, unfortunately, that is a guaranteed way to feel terrible every day. There is another path you can take: the path to fitness.  It’s one that will make you feel fantastic. But this path requires a few sacrifices and hard work to make it happen. All you need is a little motivation to get started.

Do It Everyday

I can tell you from my personal experience that there are many ways to stay fit, and most of them are not only fun, but easy. The real trick to being fit is that whatever you decide to do, you’ve got to do it every day. Simple. Just repeat whatever routine you’ve chosen and do it continuously.

Adopting Fitness In Your Life

Fitness is a habit. It’s something you adopt into your life, like a pet puppy dog. Being fit is a responsibility because you have a responsibility to take care of yourself, even if you don’t know it yet. When you adopt that puppy, for example, you have to feed it and love it everyday. So, when you make fitness your adopted lifestyle, you have to take care of it. This means you have to do what is needed to keep going. And, the most important thing, is that you have to work at it all the time. If you just do a little bit of exercise, you are not going to see the amazing results that you can see from a big effort.

Do it big

Everybody has to start somewhere. Some people go to the extreme and work toward big goals, like competing in triathlons or marathons, but whatever you do, just give it your all, even if it’s not for a competition. You are doing it for yourself. That is what matters. So, just decide to do it big. Go all the way, so you can see the results you want after a few short days, weeks, or months. I have always worked out at health clubs, but not everyone is into doing that.

I have some suggestions for things you can do at home or anywhere, like when you are traveling, just to get in better shape. Some of these ideas are ridiculously simple, but they are all very effective. I have always done these easy exercises because they don’t require any special exercise equipment. You can use ordinary household items for your workouts.


Stretching - Simple fitness habits to do every day // the PumpUp Blog

Some people forget that you can’t just jump into doing exercises because it is very easy to get injured. The best way to start is to do some simple stretches. I usually do stretches on the floor, twice a day, once in the morning, and again in the evening. It’s easy to do about 15 minutes of stretches, starting with reaching for your toes, leg extensions (individual stretches) leg lifts, about 20 per leg, sit ups, and arches (lift your hips off  the floor and hold). The main thing is, just get your body ready for whatever exercise you plan to do, whether it’s heading to the gym, running, biking or even just walking. Stretching is something you always need to do before and after exercise.


Squats - Simple fitness habits to do every day // the PumpUp blog

These you can do anywhere too, and they are great muscle builders. Even if you start out doing just 10 to 20 per day, they are a very effective way to build up your leg muscles. Doing squats is a good cardio exercise if you do enough of them. And if you want to hold something heavy in your arms while doing squats, that will help too. Just remember to spread your feet apart and keep your posture straight up and down, so you don’t hurt your back.

Table Stretch

For this exercise, simply place one leg on the table (usually about waist level) and stretch slowly, as you reach for your toes. Do this one leg at a time. You can reach and hold, or you can slowly stretch and hold. You can also curl your toes up and hold, to work your anterior tibialis (front shin muscles), which are the ones you need to develop for bike riding.

Wall Crawl

In this case you lay on the floor and put your legs up on the wall. Lay fairly close to the wall to do this one. Bend your knees and place each foot flat on the wall. Then you place all your weight on one foot at a time and hold for about 10 to 20 seconds. Do each leg, then repeat. The wall provides a great surface for these kind of pressure lifts.

Coffee Table

Coffee Table Bridges - Simple fitness habits to do every day // The PumpUp Blog

Lay flat on the floor and put both feet up on the coffee table and raise your hips off the floor and hold for 10 to 20 seconds. You can also do this for each leg at a time and alternate. Another way of doing this is to do a version of the leg-lifts off the table edge. This is an amazing way to tighten your butt and strengthen your thigh muscles at the same time.


Stairs - Simple fitness habits to do every day // the PumpUp Blog

One thing you can do with stairs is simply to run up and down them, and repeat your run, counting one time for each combined up and down action. For example, up once and down once, counts for 1, up again and down again, counts for 2, and so on. When you do the stairs, you should repeat the running about 10 to 20 times, depending on how hard you want to workout. Stairs are an excellent cardio workout that is available to you wherever you can find a set of stairs to do them on.

Counter Top

Push down with your hands flat on the counter. When you do this, you can tighten your hips and butt muscles and also do crunches that will benefit your waistline. When you push down with your arms, you are pushing upward with your body and using the countertop to keep your balance. This exercise is also very effective with railings.

Believe you can do it

I hope you can use these simple exercises every day the way that I have. As I mentioned before, the most important thing is being consistent. Whatever you do, just make it a habit, keep at it, and you will do fine. Believing in yourself is all too important, not matter what your fitness goals are. If you believe you can do it, you will.

About the Author

Karen Bresnahan is a writer, photographer and artist from Boise, ID. She is a former competitive swimmer and has worked out at health clubs for many years.  She has a Bachelor's degree in Journalism/Photography from the University of Idaho and owns Idaho Naturals Desertscapes, KB Lifelines positive quotes, and Romantic Idaho Weddings. She writes to motivate and inspire others on health and fitness and personal wellness topics. You can connect with her on twitter @ idaho1111 or at

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