10 Simple Exercises for the Minimalist

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We all know that exercising is good for our health, but just how good is it? According to the CDC, “Active people generally live longer and are at less risk for serious health problems like heart disease, type 2 diabetes, obesity, and some cancers.” Regular exercise can also improve your mood and lowers feelings of anxiety and depression. However, with busy schedules, tight budgets and families to take care of, getting regular physical exercise can be challenging. I’m here to tell you that it doesn’t have to be so complicated, especially if you choose to live a simple lifestyle. These 10 simple exercises for the minimalist will help you stay active without all the hassle.

Your body is the best tool you have for getting a great workout in, with little equipment needed. Bodyweight training exercises are moves that force you to push or pull your own weight with no weights, bars or bands needed. They can tone and slim your body while adding definition to your muscles.

This list is a great resource for anyone, because it includes a combination of cardio and strength training activities. Some people prefer moderate bodyweight exercises that they can do from the comfort of their home, while others like more vigorous aerobic activities outside. I like to do a combination of exercises.

Choose your favorites and tailor them to fit your fitness goals.

Southwest Washington Parks and Trails

If you live here in SW Washington, you are spoiled in the fact that there are an abundance of parks and trails to utilize for many of the exercises below. Just the City of Vancouver alone has approximately 1,600 acres of park land, including 90 parks and 20 natural areas. Many of these parks have paths, trails and hikes for plenty of beautiful outdoor exercising. There is also a 20-mile network of trails for walkers and runners to enjoy (cityofvancouver, 2020).

If getting outside to be active and healthy is something that you want to work on, you can find info on how to spend more time in nature at this link.

Also, if you have kids who would rather stay inside and watch T.V., check out this informative guide on raising nature-loving kids.

10 Simple Exercises for the Minimalist

1.) Walking

Minimal Requirements: A good pair of tennis shoes and a place to walk.

Health Benefits: lowers your risk of high blood pressure, high cholesterol and type 2 diabetes, strengthens your bones and muscles, helps you burn more calories, improves your fitness and lifts your mood.

2.) Running or Jogging

Minimal Requirements: A good pair of tennis shoes and a place to run.

Health Benefits: Improves heart and lung function, strengthens the muscles and bone density of your legs, hips and back, reduces risk of osteoporosis, burns calories, helps maintain a healthy weight, lowers your risk of high blood pressure, high cholesterol and type 2 diabetes, improves energy levels and lifts your mood.

3.) Squats

Minimal Requirements: Nothing but your body hottie.

Health Benefits: Strengthens and tones your butt and legs, improves posture, enhances blood circulation, improves flexibility and reduces chance of injury by strengthening the knees.

4.) Planks

Minimal Requirements: A pad, mat or soft surface.

Health Benefits: Strengthens your core muscles, improves posture, improves coordination and reduces risk of injury.

5.) Push-ups

Minimal Requirements: A pad, mat or soft surface.

Health Benefits: Strengthens your arms, chest, back and core, boosts cardiovascular health, improves posture, strengthens bones in the wrist up to shoulders and prevents shoulder and neck pain.

6.) Balancing Poses

Minimal Requirements: A pad, mat or soft surface.

Health Benefits: Improves flexibility, increases muscle strength, improves balance, posture and stability, reduces risk for falls, loweres blood pressure and pulse and improves mood. A few examples include Yoga and Tai Chi.

7.) Dancing

Minimal Requirements: Music!

Health Benefits: Improves balance and gait, reduces depression, anxiety and improves self-esteem, burns calories and improves cardiovascular function.

8.) Hiking

Minimal Requirements: A good pair of hiking shoes and a hiking trail.

Health Benefits: Builds strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs, improves blood pressure and lowers risk of heart disease, strengthens your core, improves balance, helps control your weight, and boosts your mood.

9.) Swimming

Minimal Requirements: A body of water or a pool.

Health Benefits: Increases your heart rate without stressing your body, improves cardiovascular function, tones muscles, builds strength, builds endurance, burns calories, improves mood, helps with sleep and is safe to do while pregnant (talk to your doctor if pregnant before starting any exercise program).

10.) Crunches

Minimal Requirements: A pad, mat or soft surface.

Health Benefits: Improves your balance by strengthening your abdominal muscles, improves your posture, burns calories, and builds a strong core to help reduce injury.

Pro tip* For all of these exercises, please research how to do each move using proper form before you start. You can also research the different variations to many of these exercises.

How Often Should You Exercise?

The U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion recommends getting at least 150 minutes (2.5 hours) per week of moderate-intensity aerobic activity or 75 minutes (1.25 hours) per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. They also recommend adding moderate to high-intensity muscle-strengthening activity (exercises #3, #4, #5 and #10) at least 2 days per week.

These guidelines are for a healthy adult. For children, adolescents, older adults, pregnant and post-partum women these guidelines are different. You can find those guidelines at this PDF.

Final Words

We are always looking for easy, simple and affordable alternatives to wellness. It shouldn’t be complicated to eat healthy foods and stay active.

If you don’t know where to start, just pick one of these exercises from the list and try doing the exercise a couple times per week. Stick to the same days and times to establish a good routine. Then, add another exercise to your routine when that becomes easy to stick to. Before you know it, you will be an inspiration to someone else who may be looking for a fitness role model.

Alternatively, if you do love the community and supportive aspect of the gym, consider supporting a local, family-run gym in your area.

It comes down to this: Just spend less time sitting and more time moving your body. Even light-intensity activity can offset some of the risks of being sedentary.

Now go get active friends!

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Join the Discussion

What are your favorite exercises to do? We would love to hear in the comments. Be sure to tag us @literallysimple when you are doing your favorite activity (especially if you are in the PNW). We love share your pics to our Literally Simple community!

Author

Sara Halcumb is a registered nurse, wellness teacher, mother and wife. She lives in the beautiful Pacific Northwest with her husband and two kids. She loves nothing more than spending her days exploring the great outdoors with her family. You can learn more about Sara and how Literally Simple was born HERE.

Sources:

“About Physical Activity.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 4 Feb. 2019, https://www.cdc.gov/physicalactivity/about-physical-activity/index.html.

“7 Great Reasons Why Exercise Matters.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 11 May 2019, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389.

“Parks & Trails.” Return to the City of Vancouver Website, https://www.cityofvancouver.us/parksrec/page/parks-trails.

HHS Office, and Council on Sports. “Physical Activity Guidelines for Americans.” HHS.gov, US Department of Health and Human Services, 1 Feb. 2019, www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html.