Playing casual sports in the backyard or at formal matches provides a way to stay active in the company of friends while pushing your body to the limit.

Participating in popular sports such as football aides in developing physical skills like speed, stamina and endurance, and football players tend to have fewer risks of developing issues such as osteoporosis and hypertension.

Swimming has countless benefits as well, especially with the cardiovascular system because it improves the way the body inhales oxygen without exhausting the heart. It has also been reported that swimmers can burn as many calories per hour as someone running six miles in the same time period.

Other easily acquired sport activities include playing catch, riding a bike, throwing a Frisbee or jumping on a trampoline.

But while the great outdoors provide limitless opportunities for exercise, believe it or not, constricted indoor spaces can also procure workout space ...

businessman in suit lifting weights

No. 1: Get an office workout

Sitting at a desk from 9 a.m. to 5 p.m. is not an ideal environment for exercising, plus, after sitting for long periods of time, back pain starts to form. But multitaskers, rejoice: exercising at work is easier than it sounds and can even blend in without looking bizarre.

To build shoulder and chest strength, place hands on chair armrests and gently lift yourself off of the bottom. Lower back down until almost touching seat, hold for a few seconds and repeat 15 times.

To prevent tight muscles, stretch by facing forward, turning head to the left and torso to the right, holding for a few seconds. Then repeat 15 times with alternating sides.

Finally, one minute of high-impact exercise is recommended to jump-start heart rate, and though performing jumping jacks next to the fax machine may be out of the question, running up and down the stairs is a more reasonable alternative.

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