Listed below are simple stretching exercises that you can easily perform from the comfort of your home.

Neck Stretch

Stand with your back in a straight but relaxed position. Bring your head down to your chest. Hold the stretch for ten seconds. Now turn your head so that you are looking over your left shoulder. Hold the stretch for another ten seconds. Bring your head back down to your chest. Now turn your head so that you are looking over your right shoulder. Hold your stretch for ten seconds. Repeat this stretch ten times to both the right and left side.

Shoulder Stretches

a) Stand in a relaxed but straight posture. Move your shoulders backwards in a circular motion. Pause for several moments when you raise your shoulders towards your ears. Ensure that your back is not curved. Repeat this exercise ten times.

b) Stand in an clear space in your home with your feet hip-width apart. Raise your arms up to shoulder-height, keeping your arms straight and reaching out to both sides. Perform slow and controlled shoulder circles backwards. Do ten repetitions. Then make your arm circles a little bigger. Do another ten repetitions. Pay attention to your posture.

Back Stretches

a) Lie comfortably on your back on either your bed or an exercise mat. Bring both knees up towards your chest. Hold this position for a count of ten. This stretches your lower back. Release your legs slowly.

b) Lie comfortably on your back on an exercise mat or your bed. Keep your left leg straight and bring your right knee in towards your chest. Hold this position for a count of ten. Then slowly release your right leg. Bring your left knee in towards your chest. Hold this position for a count of ten. Repeat this stretch on both your right and left side ten times.

Facial Stretch

Sit comfortably in a chair or stand with good posture. The easiest way to stretch your 44 facial muscles is simply to yawn quietly without making any noises. As you yawn, stretch your facial muscles. Yawning increases oxygen to your brain, so you will feel more awake and alert after this exercise. Repeat this exercise five to ten times.

Exercise for Your Abdominals: CRUNCHES

Instructions:
a) Lie comfortably on your back on an exercise mat or thick towel. Bend your knees and keep your feet planted on the floor.
Hold your hands lightly on the back of your head to support your neck (but avoid pulling your head).
b) Exhale and slowly roll your upper body forward, raising your shoulder blades off the floor and contracting your stomach muscles.
c) Once you have raised your head about eight inches, hold the position for a count of three.
d) Inhale and carefully lower your torso and head back towards the floor, stopping with your head slightly above the floor.
e) Do fifteen to twenty repetitions, being careful about your body alignment.

Exercise for Your Abdominals: REVERSE CRUNCHES

Instructions:
a) Lie comfortably on your back on an exercise mat or thick towel. Bend both knees and raise your feet off the floor. Relax your arms at your sides.
b) With the movement originating from your lower body, bring your knees towards your chest in a slow and controlled way. Raise your pelvis off the floor as your curl your spine towards your head.
c) Your head remains lying on the ground throughout the exercise. Use your hands to keep your body stable.
d) Hold the position for a count of three and then slowly lower your body to the beginning position.
e) Do fifteen to twenty repetitions, being mindful of your body alignment.

Exercise for Your Obliques: BICYCLE CRUNCHES

Instructions
a) Lie on your back on an exercise mat or thick towel. Bend your knees approximately 90 degrees. Place your hands lightly behind your head.
b) Slowly curl your body forward, like the basic crunch, bringing your right knee towards your left elbow and extending your left leg out about 45 degrees.
c) Keep your shoulders off the floor and continue switching from your left side to your right side, bringing your opposite knees and elbows together every time.
d) Complete 15 to 25 repetitions, keeping proper posture.

Exercise for Your Quadriceps (Thighs): STRAIGHT LEG RAISE

Instructions:

a) Lie down on your back on an exercise mat or thick towel. Bend your left knee, keeping your left foot planted on the floor.
b) Extend your right leg straight on the floor, being careful not to lock your knee. Slowly raise your straight right leg about twelve inches off the floor. Hold your right leg extended in the air for a count of twenty. Keep your right foot flexed. Lower your right leg back to the floor in a slow and controlled manner.
c) Reverse the process now and bend your right knee, keeping your right foot planted on the floor.
d) Extend your left leg straight on the floor, being careful not to lock your knee. Slowly raise your straight left leg about twelve inches off the floor. Hold your left leg extended in the air for a count of twenty. Keep your left foot flexed. Lower your left leg back to the floor in a slow and controlled manner.
e) Perform 2 sets of 10 repetitions on each leg, alternating your legs each time.
Exercise for Your Glutes (Butt): SQUAT

Instructions:

a) Stand with your feet hip-width apart. Move your weight slightly back on your heels. Place your hands on your hips. Bring your abdominal muscles in. Stand up straight with balanced shoulders and a lifted chest.
b) Sit back and downward, pretending that there is a chair directly behind you. Lower your body down as far as possible without leading your upper body forward by more than several inches. Avoid allowing your knees to move out in front of your toes. Hold the squatting position for a count of ten. Then carefully return to the standing position, being careful not to lock your knees.
c) Perform 2 or 3 sets of 10 repetitions, taking a short break between each set.

Exercise: Walking
Walking is the most simple, cheap and easy form of cardiovascular exercise.
Walking is very low impact and very convenient.
Increase your motivation by walking with your spouse or partner, child or dog.

Equipment Needed:

• Invest in a quality pair of walking or exercise shoes, that will properly support your feet and knees
• Optional: -buy a pedometer to track how many steps you take on your walk

Exercise: Hiking

Equipment Needed:

• Invest in a quality pair of hiking shoes or hiking boots, that will support your knees and ankles
• Find hiking paths in your community, regional or provincial/state parks

Exercise: Jogging/Running

Equipment Needed:

• Invest in a quality pair of running or jogging shoes, that will properly support your ankles, knees & hips
• Reusable water bottle to bring with you while you jog or run

Caution:

• Running and jogging are high-impact ñbe careful if you have any bone or joint problems, especially arthritis, knee or ankle problems

Exercise: Jumping Rope

Equipment Needed:

• Purchase a good-quality skipping rope at a local sports store
• Make sure that you always wear proper exercise shoes while jumping rope

Exercise: Bicycling

Equipment Needed:

• Invest in a good-quality bicycle made by a reputable bicycle manufacturer
• Ideally purchase a new bicycle, but think about buying a second-hand bike to save money
• Buy a bicycle helmet that fits your head properly and provides ventilation

Exercise: Creative Dancing
Dancing is excellent cardiovascular exercise! It also builds your creativity.

Equipment Needed:

• Wear comfortable exercise clothes – go barefoot or wear dance or exercise shoes
• Clear a space in your family room or basement for your exercise/dance area
• Prepare the space with a good CD player and a collection of inspirational music from various genres (rock, Broadway, Celtic, swing, contemporary, jazz, African) to listen to as you dance

Exercise: Swimming

Equipment Needed:

• A swimming pool!
• If you don’t own your own pool, swim in a family member or friend or neighbor’s pool, or go to your nearby community pool.
• Purchase a good-quality swimsuit, ideally made by a reputable swimwear company – ensure that it is resistant to both chlorine and salt water, and that it fits comfortably

You love your spouse/ partner and you love spending time with him/her. You enjoy doing many diverse activities together. Since you both value your physical and mental health, why not spend quality time together exercising as a couple? Exercising together enables you to work on your relationship as you also improve your cardiovascular health, muscular strength and flexibility. Exercise at home or in your neighborhood to save time and money.

Benefits of Exercising as a Couple

a) Quality Time: Enjoy special time together while exercising, instead of going to the movies or watching television together.

b) Safety: You and your partner can look out for one another when you exercise together. You can help each other with your form and technique, too.

c) Common Interest: Find different cardiovascular activities that you enjoy doing together. Build on your number of shared hobbies and interests.

d) Deeper Bond: Exercise creates “feel good” chemicals in our brains that help us feel happy, relieved of stress, and more sexually interested. Studies show that women and men who exercise on a regular basis enjoy better and more frequent sex with their partners.

e) Motivation and Support: Encourage and compliment one another as you exercise. Try new athletic activities together and boost each other’s confidence with verbal and non-verbal affirmations.

Exercises for Couples

a) Bicycling: Find a pretty nature bike path near your home or bike around a nearby park. Ensure that you both have a good-quality bicycle and helmet. Consider purchasing bicycles so that you can enjoy biking together on a regular basis.

b) Yoga and Pilates: Purchase a basic Yoga or Pilates DVD to do at home together. Look for an exercise program that is specifically designed for couples.

c) Stretching Exercises: Stretch your neck, back, shoulders, arms, sides and legs together. Do stretches both independently side-by-side and also stretches where you lean against one another.

d) Walking or Hiking: Enjoy going on regular walks or hikes together as a couple. Utilize this time together to have meaningful conversations.

e) Dancing: Create an exercise/ dance space in your home. Gather a collection of energizing music that you both enjoy. Play CDs as you dance, both side by side and partner dancing. Dance to music of various cultures and tempos, including Swing, Celtic, jazz, African, Spanish, contemporary and Broadway music.

f) Gardening: Gardening provides both cardiovascular and strength-training exercise. Create and nurture flower, herb or vegetable gardens together. Gardening together will provide extra benefits, as you find comfort and inspiration enjoying nature together. Eating the fresh vegetables and fruit that you harvested together also helps you improve your diet and get necessary nutrients.

Follow these simple diet tips:

a) Drink eight glasses of water a day. Make sure that you stay hydrated. Weight loss is often just temporary, caused by a loss of water in your body.

b) Minimize or eliminate alcohol from your diet. Alcohol can be high in fat and high in simple sugars. Alcohol interferes with your metabolism and your sleep cycles.

c) Minimize or eliminate caffeine from your diet. Caffeine is an addictive drug that gives us a false sense of mental alertness. Instead, increase your energy level and concentration level by doing simple cardiovascular exercise like walking, bicycling or hiking. Remember that caffeine is found in coffee, tea, energy drinks and chocolate.

d) Minimize or eliminate animal fats from your diet. Animal products contain a lot of saturated fat and cholesterol, in addition to growth hormones and chemicals. Try to eat a vegetarian diet at least one day a week, as low-fat vegetarian food is high in fiber and high in good-quality complex carbohydrates.

e) Increase the amount of fresh vegetables and fruit in your diet. Aim to eat seven to eight servings of fruit and vegetables per day if you are a woman and eight to ten servings of fruit and vegetables per day if you are a man. You may also include 100% natural fruit and vegetable juices that do not have any sugar added. You could also cook up frozen fruit and vegetables, especially during the winter months.

f) Minimize the amount of simple sugar in your diet. Try to stop eating cookies, donuts, ice cream, and sweets in general. Don’t be too stringent though, and allow yourself to have a little treat as a reward at the end of the week.

g) Try to avoid eating fried food and junk food. You are likely very busy with your career, education, marriage and children, but try to find the time to go grocery shopping for healthy food and minimize your visits to fast food restaurants.

h) Ensure that you are using a good-quality multi-vitamin/ multi-mineral every day. Consider purchasing a vitamin that is especially designed for men or women, depending on your gender.

i) Your brain and muscles require good-quality protein. Opt for healthier choices such as vegetarian sources of protein, including nuts, seeds, beans, tofu and multi-grains. If you must eat animal proteins, then select chicken, fish and turkey over beef and pork.