Exercise can improve almost any aspect of our lives. An article on Healthline explains that regular workout can help improve our brain, muscles, and bones on top of improving our mood and mental health.

Workout has also been proven to help prevent the onset of major and minor ailments, correct posture, and promote healthy habits that result in fewer sick days, fewer doctor visits, and fewer hospital bills. And the current state of the healthcare industry suggests that exercising to reduce the number of visits to a hospital is more important than ever before. Information published on Maryville University shows that there will be a shortage of primary care physicians in the United States, with shortages reaching a minimum of 100,000 by 2025. This means visits to the doctor won’t just take longer, but they’ll cost more too. As such, it is all the more important that we take on more active roles in preventing diseases.

This total-body workout utilizes exercise bands to tone every muscle group.

To get you started in living a healthier life, here are some workouts you can do wherever you are:

1. Bent-over rows

Much of our everyday activities, such as working in front of a computer, driving and looking at our phones, require a lot of hunching. WebMD notes that these activities make our backs weak and our chest muscles tight. To regain the strength of your back and loosen your chest, you can do bent-over rows. This exercise requires weights, but if you don’t have any dumbbells handy, you can simply use water bottles instead. Start by standing with your feet right under your hips and then slightly bending your knees. Lean forward using your hips while keeping your back straight, your shoulders pulled back and your core tight. Then, lift your elbows towards your torso before slowly bringing them down. Repeat this motion 15 times.

2. Chair dips

You’ve probably heard the saying “sitting is the new smoking”, showing that the risks of extended sitting are almost at par with those of smoking. This simple exercise can help you kick that bad habit before it causes long-term problems! Lifehack.org suggests doing chair dips to strengthen your triceps. While facing away from a sturdy chair, sit down on the edge of the chair and place your hands behind your hips. Then, lift your butt from the seat and walk a few steps forward. Slowly lower your body and let your arms extend. Raise your body upward by using your arms as support. Try to do this motion 6 to 8 times.

3. Frog Jumps

Finally this exercise is great at strengthening your thighs, calves, and glutes. Begin by squatting down and adjusting your feet so that they are three inches apart. Position your hips as though you are preparing to squat while keeping your back in its straight relaxed position. Place your fingertips on the ground, put pressure on your heels, extend your hips out and jump as high as you can with your arms raised overhead. Softly land from the balls of your feet to your heels and repeat!

There are so many benefits that one can reap from doing even simple exercise, so it pays off to dedicate a few minutes of your day to stretching and strengthening your muscles.