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Push Ups
The classic push up is a super convenient yet very comprehensive exercise. One can accomplish a lot in a short period of time, increase arm, shoulder, upper back and chest strength. Do it all right in your bedroom for free.
Check out this course for doing 100 push ups a day. Combine this with some pull ups and you've got an upper body workout that's as good as it gets without setting foot in a gym (not that I have anything against gyms). And you're done in under 20 minutes.
It's the Habit, Stupid
Every day I see articles like, "7 Tricks to Keep You Motivated to Exercise" or "Five Reasons You Should Exercise."
The tricks and the reasons are good, but articles like this fail to address a simple but powerful reason why long term exercisers are successful.
They have formed a habit and their habit makes them feel better. Exercise - feel better. Repeat until addicted.
Pull-ups - Fast and Inexpensive
Pull-ups (palms facing away from your face) and chin-ups (palms facing your face) are two great strength building exercises that don't require complicated equipment. The smallest apartment can accommodate a bar that you can get from Walmart. I have a good-enough arrangement on my boat and it's smaller than the smallest apartment.
Lifestyle Beats Genes
Prof. Adolfo Diez Perez and his team from the Universitat Autonomaa de Barcelona analysed the genetics of a very long lived family from a small town on the island of Menorca. The oldest was 113. Four other members of the family were two daughters, 81 and 77, and an 85-year old nephew.
Miracle Drug
Here is another litany of great reasons to exercise.
I've been reading these for years. The real issue is why people don't take advantage of it. It's just a habit. We all have habits.
Hardwire Your Exercise Habit
In my experience, people bomb their exercise habit by trying too hard. They overexert themselves and produce a plea from the body which screams louder and louder, "don't do this to me!" They ultimately quit because either it becomes so unpleasant that they can't stand it anymore, or worse, they injure themselves, and their body demands they quit.
