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Quick Gym-Free Workouts

Can’t afford a health club or personal trainer? No problem. Anything that gets your heart pumping and makes you break a sweat will do. And here’s a little secret: You don’t have to do 30 minutes all at once. Ten minutes in the morning, 10 minutes in the afternoon, and 10 minutes after dinner is just fine.

Here are some easy daily activities that count toward your daily goal.

  • Walk the dog. If you don’t have a pet, walk with a friend or neighbor. Or get some work buddies to join you in a lunchtime stroll. 
  • Rake leaves, mow the lawn, or dig in the dirt to clean up your garden.
  • Play tag with your children or grandchildren.
  • Ballroom dance. You can also take dance lessons -- modern, ballet, or hip-hop. It doesn’t matter what type of dance you choose, as long as you get moving.
  • Roller skate. It burns about 225 calories per hour and uses muscles that may be rusty.
  • Play tennis or any team sport. You’ll make some new friends and stay active.
  • Swim. It's a great total body workout and helps you relax. It’s also a low-impact workout that is easy on your joints.
  • Take an evening after-dinner walk. Walking at the end of day can help you unwind and feel less stressed after a busy day. Challenge yourself with plenty of hills and new routes.
  • Wash your car or clean the house. Even if you get your closets in order instead of doing a deep cleaning, you’re still moving.

Try to sneak activity into your day when and where you can:

  • When doing work around the house, pump up some fun music and make all your movements bigger. Squat while you work: Bend from the hips and knees like you're sitting down in a chair. Make sure your knees don't go farther forward than your toes.
  • Take the stairs instead of the elevator. If you’re going to a high floor, get off a couple of floors below and climb the rest of the way.
  • Don't call or email your colleagues at work. Walk over to a co-worker’s desk for a face-to-face.
  • Walk or pace when you're on the phone, at home, or at work.
  • Park your car at the far end of the parking lot. And bring your bags out to the car after every purchase.