Your heart is a muscle, and it gets stronger and healthier if you lead an active life. It’s never too late to start exercising, and you don’t have to be an athlete. Even taking a brisk walk for 30 minutes a day can make a big difference. Once you get going, you’ll find it pays off. People who don’t exercise are almost twice as likely to get heart disease as people who are active.

Benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life or promoting better sleep to combating health conditions and diseases.

It’s medically proven that people who do regular physical activity have:

  • up to a 35% lower risk of coronary heart disease and stroke
  • up to a 50% lower risk of type 2 diabetes
  • up to a 50% lower risk of colon cancer
  • up to a 20% lower risk of breast cancer
  • a 30% lower risk of early death
  • up to an 83% lower risk of osteoarthritis
  • up to a 68% lower risk of hip fracture
  • a 30% lower risk of falls (among older adults)
  • up to a 30% lower risk of depression
  • up to a 30% lower risk of dementia

Here are some strength moves you can do anytime, anywhere, at any fitness level. These four moves (namely squats, planks, chair dips and pushups) give you a full-body toning and strength session in just a few minutes. They also boost your energy and mood on days when you’re feeling tired, stressed or overwhelmed, too. They’re simple but still challenging, convenient, and inexpensive – and they work. To sneak in one set of all of these exercises would only take you about 5 minutes. To build muscle and burn calories, try to do  three 5-minute mini workouts with these moves in one day. All in all, you’re only working out for 15 minutes.

Start with 1 set of 8 to 15 reps of each move (unless otherwise noted), and gradually build to 2 or 3 sets.

1) Chair Dipsfitness-challenge-chair-dip-juicebar

Great for toning your triceps and core

Sit on the edge of a sturdy, stable chair with legs together, knees bent and feet flat on floor a few feet in front of chair. Place your hands about six inches apart, and firmly grip the edges of the chair. Slide your butt just off the front of the chair so that your upper body is pointing straight down. Keep your abdominals pulled in and your head centered between your shoulders. Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up, being careful not to lock elbows. Repeat.

Make it easier: Keep feet close to the chair and the dip slow, controlled, and shallow.

Add a challenge: If you’re intermediate, position feet a little farther from chair, and deepen your dip. If you’re advanced, straighten your legs completely, and place heels on floor, or place one or both feet on another chair, bench or exercise ball. Perform deep but controlled dips.

2) Push-ups

Great for toning your chest, shoulders, triceps, back, hips, and abs

push-ups-demoStart in a basic push-up position with hands directly beneath shoulders and body in a straight line. Bend elbows out to sides and lower body almost to floor (or as far as you can). Keep abs tight and body in a line. Hold for 1 second, then push back up. Repeat.

Make it easier: If you’re a beginner, do push-ups on knees. Keep the movement shallow and controlled. Still too challenging? Start with a push-up on the wall, progressing to the floor as you become stronger.

Add a challenge: If you’re advanced, try lifting one leg off the floor as you do each push-up. (Need a visual? Watch how to Master Push-Ups at Any Level.)

3) Squatssquats

Great for toning your glutes, hamstrings and quads

Stand with feet parallel and hip-width apart. Bend your knees and lower your body into a squat position, as if you are sitting back into an imaginary chair, keeping knees behind toes. Stop when your knees are at 90 degrees. Slowly press through your heels and squeeze your glutes as you return to standing.

Make it easier: Don’t bend knees as deeply

Add a challenge: Add weights, do a single-legged squat, or perform squats on an unstable surface, like a balance disc or Bosu ball. To incorporate cardio, do squat jumps.

4) Plank

Great for toning your abs, back, chest, forearms and shoulders

plank2To come into plank pose, hold a push-up position, weight on balls of feet and hands, wrists directly below shoulders, arms straight, and body in line from head to heels. Hold for as long as you can, working up to 1 minute. That’s 1 rep. Do 2 or 3 reps.

Make it easier: Instead of being on hands, lower yourself to your forearms.

Add a challenge: Raise 1 leg off the floor and hold for 30 seconds. Switch legs and hold for another 30 seconds to complete 1 rep. To add variety, try side plank: Lie on your right side with your legs straight, and feet stacked, right hand directly under right shoulder. Lift hips off floor and raise left arm to sky, keeping left hand directly over left shoulder. Hold for 30 to 60 seconds. Switch sides and repeat to complete 1 rep.