WORKOUT ANYTIME ANYWHERE By: Rima

• They can be done anywhere, anytime! These exercises

only take a few minutes to complete, require no outside

equipment, and are easy to master.

• No matter if you’re at work, at home, or on the go,

these easy-to-follow calisthenic exercises are sure to

make you break a sweat.

What is you now?

Are you NOT HEALTHY?

Are you BIG?

Yes, I am both

• 77 kgs

• I have cholesterol, triglycerides, uric acid

Top 10 Reasons to Exercise Regularly (Besides Losing Weight)

10. You'll Improve Your Memory

Ever feel like you think a bit more clearly after a good workout? Not only is your brain getting more energy and oxygen, but many studies have shown that exercise can boost your memory and help you learn better.

9. You'll Have Better Posture

Good posture is important, and one of the best ways to fix your posture is to exercise the muscles holding you back. Check out some of the most common posture problems people have, and which muscles you should work out to help fix them. Regularly exercising your abs, back, and other muscles can go a long way into fixing your posture, both sitting and standing.

8. You'll Boost Your Confidence

Obviously, exercise can improve your appearance which can improve confidence, but there's more to it than that. Exercise can also help you feel more accomplished and social (if you work out at a gym). Even if you don't see immediate results in your body, that effort will make you feel better—and a bit of confidence can go a long way.

7. You'll De-Stress

We all have stress in our lives, whether it's the occasional rough day or a more serious, chronic problem. Stress can really wreak havoc with your mind, but studies have shown that exercise is a great way to combat it. Not only are those endorphins natural stress-fighters, but getting yourself into that exercise groove helps get your mind off the things stressing you out.

6. You'll Sleep Better

If you ever have trouble falling asleep at night, the National Sleep Foundation says at regular exercise can help you sleep better. The best time to work out is in the morning or the afternoon, rather than before bed—if you exercise too closely to bedtime, it can actually have the opposite effect! Luckily, there are other good ways to fill up that pre-bed relaxation time.

5. You'll Have More Energy

It may seem counter-intuitive—after all, working out can drain your energy quite a bit—but regular exercise can actually make you feel more energized throughout the day. In fact, one study found that exercising in the middle of the day can leave you feeling more energetic and productive for the rest of the afternoon. You should still try to get in some walking throughout the day.

4. You'll Have Better Sex

Do we have your attention yet? Yes, studies have indeed shown that regular exercise can increase arousal and decrease men's risk for erectile dysfunciton, likely because exercise improves circulation (which is pretty important when it comes to sex).

3. You'll Get Sick Less Often

Nobody likes getting sick, and exercise can help. A recent study found that people who exercised regularly were half as likely to get a cold than people who didn't—which is odds I'd gladly take. Taking a good steam afterward can help, too.

2. You'll Live Longer

It's no secret that healthy living will keep you alive longer, but you might be surprised at how much. One study found that exercise improves life expectancy as much as quitting smoking. It really is true that sitting all day is killing you—and just a bit of regular exercise can stave off the reaper for awhile.

1. You'll Just Be Happier

All this put together equals a much happier you. It's not just those "runner's high" endorphins—regular exercise can actually improve your life in oh-so-many ways. All you need to do is make it a habit—the University of Bristol found that people's mood significantly improved on days they exercised, so find a way to fit a quick workout into your daily routine and you'll be well on your way.

If you want to lose weight

No sweet

No deep fried

Exercise regularly

Where to workout?

At Gym

At Office

At Home

Outdoor

Stretching please….. It is important before and after workout

Dynamic Stretch Gluteal Stretch

Supraspinatus Stretch Quad Stretch

Hamstring & Calf Stretch Kneeling Hip Flexor Stretch

Outdoor You may need a special time Need other people and particular place

Appropriate shoes for running

At the Gym… You may need a special time and $$$ But you get a lot of training class and equipment

At the Office… Take only 10 – 15 minutes No $$$

20 sec running / high knees

20 knee pull-ins 60 one leg stand

At the Office… Take only 10 – 15 minutes No $$$

10 chair tricep dips

20 squats 20 calf raises

50 side leg kick

20 desk push-up

At Home…

Take only 10 – 15 minutes No $$$ Have fun with kids

Got 5? Moves That Fit into Any Schedule Exercises you can do on the phone, standing in line, in

the car, and while brushing your teeth

1. Take a stand: Try this exercise the next time that you are at the office or at home. Take your calls standing up. Reason: You will burn 50 percent more calories than if you were sitting. Secondly, "good cholesterol" levels decrease by a whopping 20 percent and there is a 7 percent increase in your risk of diabetes after just a couple of hours of sitting. 2. Brush your teeth: Every time you clean your choppers, try standing on one leg. This move will assist in strengthening your core and lower lumbar muscles, increase balance, and help to create symmetry throughout your hips thanks to the instability that works the smaller muscles that are essential for core strength. 3. Dance off the calories: Turn up the music and groove away some calories while you are getting dressed. You can actually can burn an extra 50 to 100 calories in the time that it takes you to get ready for your day by adding a little two-step or the twist? 4. Squeeze and release: Whenever you find yourself stuck in traffic or standing in line at the checkout counter, try alternating between contracting your abdominal and glute muscles. Simply contract and hold each muscle group for up to 60 seconds, relax, alternate, and repeat. 5. Go to bed: Perform one of the following moves on your bed and see how many you can do in a minute's time: kegel, push-ups, triceps dips.