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Exercise is such a vital part of our lives. There are so many benefits to exercise that there really is no reason for me to beat around the bush. You just need to get out there and exercise. Staying in shape is a simple way to increase your life expectancy.  Weight bearing exercises are important as they increase muscle mass and bone density as you get older.

The majority of us have learned what to do when it comes to exercising, however we often forget to do it or just don’t make the time to get it done. With a busy lifestyle, making time for exercise is a challenge and we’re all busy so there’s got to be a way.

Weight bearing exercises aren’t just for bodybuilders as you may have thought.  As we get older, especially once we hit the age of forty, our  muscle mass starts to decline.  For women especially, bone loss becomes a problem.  When the body is in need of calcium, it starts to rob it from your bones and that is not a good sign.  You can combat this by starting to build muscle, as it not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time.  These can be done at home, at the office, or on vacation, you can do these extremely effective exercises pretty much anywhere.

1. The Bridge- Butt Lift sounds like a plastic surgery technique but it is an easy way to tone your buttocks. All you need to do is lay down with your feet flat on the floor, with your legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten seconds and then release down to the floor.
2. Squats- Squats work the butt, the hamstring muscles as well as the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with your feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning.
3. Reverse Lunges- Lunges work your quadriceps.  The lunge can be a difficult move for people who have knee problems however.  A reverse lunge still tones the right muscle groups but puts less pressure on your knee.  Stand with your feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position, all you need to do is lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.
4. Pushups- This is a classic toning exercise that works all areas of the arms along with the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, you can easily lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body. Try to look out in front of you a little while doing the pushup for maximum results.
5. Crunches- Abdominal muscles can be worked every day to build strength and muscle tone.  Lying on the floor in the sit up position, lace your fingers behind your head.  Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor.  Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have some free time.  The best thing about exercise is that its effects are cumulative.  Even five or ten minutes at a time will work to your advantage.

I’d recommend doing some of these when you wake up in the morning or right before bed. Early in the morning produces an added energy boost throughout the day for you though, so keep that in mind.