A 20-minute Investment Than Can Earn You a Better Life

Keeping fit is important to living a healthy life. In addition to a proper diet, adequate sleep, and reducing stress, regular exercise will help everyone live longer, look younger, and generally feel better. Working out is not always easy to fit into a busy schedule, and during the winter, inability to do a lot of outdoor activities is a problem.

While it might be difficult, getting a good workout is not impossible. Here's a good 20-minute workout that everyone can do, regardless of where you are, that will help keep you fit.

If you're a morning person, this exercise is ideal to do just before breakfast. It requires little or no equipment, and is a good way to start the day. If you're the type who prefers exercising in the evening, just be sure to do these exercises at least two to three hours before going to bed.

Stretching. Before doing any exercises, be sure to stretch to limber the muscles. This will prevent injury, and is good to keep muscles flexible and fit.

Back and legs. Toe touches are a good warm-up. These are also good for the stretching phase. Do them slowly, and hold the position for a count of ten for maximum benefit. This works the lower back, side, and hamstrings. Another good back and leg exercise is to sit on the floor with your back straight and your legs tucked with the soles of your feet together - or as close an approximation as you can manage. Grasp both feet and pull yourself forward slowly as far as you can. Hold for ten seconds and repeat 15-20 times. Works lower back, thighs and calves.

Abs. Two versions of crunches will help to keep abdominal muscles fit. For the first, lie on your back, with knees slightly elevated, feet together. With your hands folded across your chest, lift your shoulders 3-6 inches from the floor and hold for a count of ten. Repeat 20 times, remembering to do it slowly. To work the side, repeat this exercise, pivoting your shoulders, first to the right, then to the left. An exercise I call the double crunch will work abs and legs (especially the quadriceps). Lie flat on your back, with your legs straight out, feet together. Grasp your hands behind your head, and slowly raise your shoulders 3-6 inches from the floor. At the same time, lift your feet about 3 inches. Hold this position for a count of ten, and then slowly lower shoulders and feet. Repeat this 20 times.

Arms, chest and shoulders. One of the best exercises for working this muscle group is the traditional military pushup. Balance on your toes, with your body straight, and your hands flat on the floor, about shoulder width apart. Slowly lower your body until your chest touches the floor, then slowly push back up until your arms are straight. Repeat 20 times. If you're a bit weak in the arms and upper body, you can start this exercise with your knees on the floor - which in the military is known as the women's variant. After a few days, try the full body pushup, and you'll begin to feel the difference in your arms and chest.

Legs. To exercise legs, squats are still the best exercise. Stand erect, feet together with your hands on your hips. Slowly bend at the knees, keeping your back straight, until your legs are at a 45 degree angle. Hold the position for a count of ten, and then slowly return to the upright position. Repeat this 25 times.

These exercises require no equipment, minimum space, and can be done easily in 20-minutes. In the beginning, it is advisable to do them every other day to give your muscles a chance to recuperate. As your body strengthens, they can be done daily. For a mere 20-minute investment of time, you can reap the benefits of a better toned body, and a whole new attitude.