As little as 7 minutes of exercise can have a huge impact. A special high intensity 7 minute workout can make you stronger, fitter, and healthier. It uses no equipment, only your body. It works for almost any fitness level as the basic principle is to do a few exercises as hard as you can for 30 seconds or so.
If you try this 7 minute workout twice a week for a month, you will notice a big difference in your energy level and strength. Because this 7 minute workout strengthens the core muscles in the centre of you body, it helps with most daily activities, even sitting and standing. It can also reduce the risk of injury from weak core muscles. Having a stronger core can also relieve back pain.
Try the 7 minute workout using this youtube video or find another you like.
Test and see if if helps you.