Many of us face the dilemma of not having enough time in the day to get everything done. Family, work and other areas of your life take up much of your time. No wonder many struggle with that one-hour gym session every day.

Maybe that gym class is out of the question, but what if there was something you could do throughout the day. Small actions you could take when you have a few moments to spare. The only requirement is to do these actions or exercises often during the day. Some of them can be done at least once a day, the main goal is consistency, which should pay off with noticeable results.

Forehead wrinkles? Try massaging your forehead

Forehead wrinkles? Try massaging your forehead

This is really simple and easy to do, it can even be done at your desk. When seated, place your elbows onto your desk and your palm onto your forehead. Relax your head and neck as you lean into your palm. Apply a bit of pressure and begin to do small circular movements with your palm. Make sure to do this movement from your eyebrows up towards your hairline. You can start in the center of your forehead and then move out to one side then to the other, making sure to cover the entire area. 

Best Time: You can do this anytime throughout the day

Clenching fists to keep hands and veins young and healthy

Clenching fists to keep hands and veins young and healthy

Those who use their hands a lot, need to keep them healthy and strong. Sometimes, you will notice the veins on the hand tend to stick out a bit. So, to help prevent this and keep the veins healthy, you can do the following.

You can do this standing or seated. All you need to do is clench your fists and then unclench them, but don’t relax the muscles. This exercise can be done about 20 times and repeated 3 or 4 times a day.

Best Time: Anytime during the day

A simple way to help improve posture

A simple way to help improve posture

You will find that the back muscles will be activated while performing this movement. Keep the shoulder blades stretched and the shoulders themselves away from your ears. Slowly return to your standing position. This exercise is effective when done about seven times a day. You can also increase the stretch from 20 seconds. Lift your arms higher on the doorframe, which will activate even more muscles.

A variation of this stretch:

Perform the movement as above, but after you grab onto the doorway, move a step forward. Continue with bending forward and holding the stretch.

Best Time: Once in the morning and again in the evening

Tone your buttocks

Tone your buttocks

This easy exercise will help to tone your buttocks.

  • All you have to do is to squeeze and then relax the buttock muscles. Squeeze, hold for 20 seconds and relax for 10 seconds. Repeat a further 5 times.
  • You can also perform this exercise while walking. Squeeze your right side when the right leg moves forward and the left side with the left leg. Squeeze for 30 steps and then relax for 30 steps. Repeat 5 times.

Best Time: Throughout the day

Buttock walk for cellulite

This exercise is great for a number of reasons, including increased circulation, lymphatic flow and will even stimulate stomach function.

All you have to do is sit on the floor, preferably a surface that is non-slip. Lift the right leg and buttock off the floor and move forward. Do the same movement with the left leg and buttock. You will notice, the movement is almost like a ‘walk’. Repeat these movements for 30 ‘steps’.

Best Time: Morning and evening

Whole Body Vibration Exercise

Whole Body Vibration Exercise

The lymphatic system in your body needs to circulate freely and when this doesn’t happen, can cause things like puffy ankles or swelling. This simple exercise, which was created by Alexandrovitch Mikuli, and forms part of what is known as vibro-gymnastics.

This exercise consists of small jumps and should be done barefoot. Stand with your feet together and slowly lift your heels about 1cm up. Follow up with dropping your heels back to the ground, making sure you don’t overdo the movement. As this movement does give you a bit of a jolt throughout the body, it may be a good idea to clench your teeth to reduce the effect towards the head. This exercise can be done about 100 times.

Best Time: In the morning

Prevent Varicose Veins with some leg vibrations

Prevent Varicose Veins with some leg vibrations

This exercise should be done with your legs up, in order to improve the circulation and lymphatic flow. Lying down with your legs up is also said to be a very relaxing position. All you have to do is lie down with your feet up against the wall.

Remain in this position for a few minutes, you can increase the effects by moving your toes up and down. The next move is to shake or vibrate your legs from side to side. Perform this vibrating movement for about 2 minutes.

Best Time: In the evening before bed

Turn your head to relax your neck muscles

Turn your head to relax your neck muscles

Those who work in front of a computer know how much the neck muscles can tense up. This exercise is great to loosen those muscles and may help prevent things like headaches as well.

First, you can massage the neck muscles. Take your hand and grip the back of your neck, slowly squeeze up and down. Stretch the neck muscles by turning the head slowly from one side, then to the other side. Focus on and feel the stretch in your neck as you go. Repeat this movement about 20 times.

Best Time: Throughout the day

Tummy Tuck

Tummy Tuck

This exercise should preferably be done in the morning before you have had any breakfast. It can be done throughout the day, just make sure not to do it just after a meal. This movement can be done standing or sitting.

Stand or sit straight, slowly breathe in and then out again. When you breathe in, suck the stomach in and hold this position for 10 to 15 seconds. Repeat 5 times.

Best Time: Throughout the day, make sure it is about an hour after any meal.