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Details

• You don't need equipment or gadgets to stretch and strengthen your muscles, and there are a surprising number of exercises for endurance and strength that you can do at home, when you travel, or even at the office, that don't cost a dime.
• A little more interesting, and much more effective is stair climbing.
• For upper body aerobic workouts try arm circles.
• Hold your arms out horizontally and begin with small circles, building to large circles and back down to small circles.
• Arms at your sides shrug your shoulder to an "I don't know" posture, then relax and let your shoulders drop.
• Pushups are great for your chest muscles, and you can do them several ways.
• There is the military way, with your body straight and nothing touching the ground except your hands and feet, or you can rest on your knees.
• Bend your knees enough that your feet stay comfortable flat on the floor, fold your arms across your chest, and raise your shoulders about a foot off the ground.
• For your lower back, try prone lumbar extensions lying on your stomach with your arms and legs stretched straight out.
• As you repeat this move, try to get your arms and legs higher off the ground.
• Raise one hand as far as you can bend your wrist, and push your fingers back on the palm side, using the other hand.
• Now push the fingers of the first hand against this resistance until you feel it in your lower forearm muscles.
• Lower your heel until it is as far below the stair as you can manage.
• A dozen of these on each leg give your calves and Achilles tendons a good workout, and are good for your ankles, too.

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