Sneak Exercise Into Your Day

It helps your blood flow through your body, increases your range of motion, and may help prevent an injury. And you can do it anywhere, even at your desk during the workday. But keep it gentle. Don’t push to the point of pain.

If you live close to town, think of all the places you drive within a mile of your home. In the time it takes to load up the car, drive, find -- and possibly pay for -- parking, you could probably have walked there. In heavy traffic, a walk even might get you there faster. 

No time for the gym? No problem. You can do this almost anywhere and in very little time. A typical example: Tighten your stomach muscles for 3 to 10 seconds. Repeat 4 times. Your co-workers won’t even know you’re working out. These exercises may lower your blood pressure as well.  

Don’t feel trapped in the house with the kid. Take them with you! A stroller can make your jog an adventure for everyone. So strap in the munchkin, bring some emergency supplies, and get out into the world. 

Fido isn’t the only one who needs his daily walk, but the fact that he does can get you moving. Owning a dog makes you more likely to be physically active. The guilt of that unused gym membership is nothing compared to the look he gives you when he wants a walk. So grab a leash, and maybe a Frisbee, and save that gym membership money for doggie treats.

Need 30 minutes to catch up with a co-worker? Do it on foot and kill two birds with one stone. Not only will you get some exercise, but you may also do your job better.

In 1 minute, a 150-pound person burns 10 calories walking up stairs, compared with 1.5 calories taking the elevator. If you’re headed to the 35th floor, you don’t have to tromp all the way up (unless you just want to). Take the elevator to the 30th floor and walk up the last five. And take the stairs one at a time. It actually burns more calories than taking them two at a time.

Whether you’re at the grocery store, the office, or the post office, park at the back of the lot. You’re less likely to get in a fender bender, and you’ll get closer to your exercise quota for the week.

A Canadian study found that  three 20-second sprints, with a 2-minute break in between, followed by a 3-minute cooldown, had the same fitness benefits as a sustained, moderate 48-minute workout. Going all out and then cooling down not only burns a lot of calories but improves insulin sensitivity and muscle function. You could do that on your lunch break -- and still have time for lunch. Just make sure to warm up first. And ask your doctor if you’re not sure if you’re healthy enough for vigorous exercise.

In one city, the average commuter added about 15 minutes of physical activity per day -- mostly walking to and from buses and trains -- when they took public transportation. That’s 105 minutes of the recommended 150 minutes of moderate aerobic activity recommended per week. Plus, you’ll save on gas.

It’s trash day -- you’re going to have to put your coat and shoes on anyway. Why not take a stroll around the block while you’re at it? If the weather’s fine and you’ve got the time, give it a shot whenever you have to be out on foot.

Local message boards or a bike commuter group can help you find the safest route. There’s lots of help out there. Many companies even have somewhere for you to clean up after your ride.

As the person you live with will tell you, you have any number of chances to be active around the house and yard. Scrub the tub a little harder than usual. It can get your heart rate up. Does the car need a detail? Do it yourself: You’ll save some money and get a workout at the same time.

Need to send a message to a co-worker across the office? Don’t email it, walk it over. It’s a chance to bond with colleagues, and it gets you out of your seat and on your feet for a bit. Do that a few times a day and you’ll be surprised how many steps you can get in.

Don’t settle in with a bowl of ice cream to watch TV. Put the remote across the room so you have to get up to change the channel. Ride an exercise bike or run in place while you watch, do pushups during commercial breaks, or just tidy up around the living room. You’ll burn calories and be more likely to stay out of the fridge.