Fitness Mantra: Easy-to-do exercises to keep you fit for life at any age

Jump ropes are not just for kids 

Try jumping rope for just 30 seconds and you’ll notice it’s one of the best ways to get your heart rate soaring in a hurry. Jumping rope is low injury-risk activity, and once you’ve mastered a basic hop, you can start speeding up and getting creative with new moves: jumping on one foot, adding high knee kicks, playing double Dutch with friends, or criss-crossing the rope. 

Once you’ve mastered the basic squat, you can go for a high-intensity jump squat, bending down into an imaginary chair, and then bursting up into the air. Samuel said it’s important to master the proper form for your basic squat before you try out the jumping version. But once you’re ready; jump squats are a great toning move that can boost your power. 

Doing shoulder presses at home or the gym will get you ready to lift weighty objects over your head. For this, hold a couple of weights by your shoulders, with your palms facing forward and your elbows bent 90 degrees. Then straighten and press the weights overhead. Keep your core engaged the entire time, with a neutral spine and your shoulders down and back.

Mountain climbers challenge your arms, sculpt your core and tone legs 

To do these, start in a high plank, with your body in a straight line from your head to your toes. Lift one knee up toward your chest using your core strength, and then press it back down behind you. Then switch legs. Do these knee lifts as quickly as possible while staying in your plank position, keeping your butt low and in line with the rest of your body, for about 30 seconds. 

Pull-ups helps with your grip strength 

If you’re still working on building up strength, try holding a single pull-up. With your palms facing toward you, pull your chin up above the bar, and hold the position for as long as you can. If pull ups are a challenge, you can also try other pulling moves like lat pull-downs.