“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”
- Edward Stanley
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 You’ve probably heard again and again that exercise may improve your mood and reduce anxiety. But most of us feel there just aren’t enough hours in the day to do everything we want, including being more active. For a lot of people, the same computer-based jobs that have taken the physical element out of work also take up so much time that the last thing we feel like doing when we get home is exercising.
But exercising isn’t always about going to your local gym or running on the treadmill. Altering your lifestyle to include more activity with your daily tasks offers you convenience and can help you reach the recommended amount of physical activity each day. And there are plenty of ways to do so without joining a gym.
1. Trade your exercise spaces.
Put your stationary bike, treadmill or other exercise equipment in the kitchen, home office or another room where you spend a lot of time. Exercise when you’re talking on the phone, watching the news or just waiting for dinner to cook.
2. Park further from the store.
Don’t circle to find the closest parking spot in the mall: walking counts as exercise! We waste so much time looking for a closer stop. If we had just taken the far spot to begin with, we’d get inside the store faster and burn more calories at the same time.
3. Work in the garden.
Go out, dig up some weeds, plant some fall mums, and start raking up the early leaves: all exercise while you do not even pay attention. You’ll get to spend time outdoors, get work done and burn calories, all at the same time. A 150 pound person can burn over 100 calories working for half an hour in the garden.
4. Clean house.
Instead of choosing between cleaning house or working out, approach housework a little differently and you can do both. Stand on your tiptoes while making dinner or do squats while folding laundry. Turn up the stereo and do everything that requires a lot of effort, such as cleaning the bathtubs, mopping, making beds and vacuuming. Save easier tasks like folding clothes or washing dishes for last.
5. Try walking, biking or skating to work.
Rather than sitting in traffic, creating air pollution, and spending thousands of dollars each year driving to work, try walking or cycling. You can get in shape while you get to work. If this takes longer than your usual commute, plan ahead: Pack your briefcase and lay out your clothes the night before. Remember to have an extra set of clothes at work for a quick after-commute change, if necessary.
6. Instead of the elevator, use the stairs.
If you are walking up a very tall building don’t do it all at once. Set goals for yourself. Try for 10 flights the first week and move up from there.
7. Make use of your lunch break.
Play a quick game of racquetball, make a speedy gym visit, go for a jog or take a brisk walk (use some light hand weights for a bonus workout). The key here is to allow your mind and body to rejuvenate. After your break you will come back focused and ready to tackle the task at hand.
8. Think of the TV as an activity box.
When it’s on, do something ? stretching exercises, weight training, sit-ups, marching in place, jump rope. Just make sure you put those muscles to work even when your eyes are glued to your favorite soap opera or sitcom. Keep a hula-hoop on hand and give it a whirl during commercials. You can get almost 10 minutes of exercise in a 30 minute show if you work during the commercial breaks. Its not like you watch them anyways.
9. Dance the pounds away.
Dancing is terrific exercise, it burns calories, boosts energy, improves circulation and tones muscle — which leads to increased strength, endurance and flexibility. In fact, dancing can burn just as many calories as other, more “traditional” exercises, like brisk walking or downhill skiing. So put on your favorite dance music, call out to the kids, and start a rock or boogie party in the family room. Or need some inspiration: Rent a dance video and pop it in for inspiration.
10. Stretch at your desk.
Once an hour or so, get up from your chair and do a full body stretch. Touch your toes and extend your limbs to their fullest. Keep yourself limber and relaxed. This reduces muscle tension, gets your circulation moving and prepares you for more strenuous activity later.
11. Walk and talk at the same time.
In an age where cell phones are ubiquitous, there is no longer a reason to sit in front of the TV and talk on the phone. Get up and walk around the house or your neighborhood.
12. Have family fitness fight obesity.
Engaging in regular physical activity is such an important part of everyone?s overall health, you should make family-oriented fitness a priority. Review your schedules to determine available blocks of time. Next, decide on activities that work for the whole family. Walk the dog together. Pick up a family hobby that involves exercise: from hiking, to biking, to tennis, to skiing. This can then become a focus of weekend activities together to family vacation destinations.
13. Make date night start with fitness together.
Hit the treadmill, go for a long walk or jog, play tennis, go on a bike ride: Do something you can do with your partner that builds in time together with exercise for you both. 94: The percentage of couples who stuck with a fitness program when they did it together
14. Morning lift off.
Getting up a few minutes earlier in the morning can provide you with some quiet time to exercise. If you?re not usually an early riser, start with a yoga DVD to slowly wake you up and get your body energized. This is a great way to get a few minutes of movement in the morning.
15. Look for community-based activity programmes in your local area.
These don’t have to be fitness classes, just anything that gets you moving. Conservation groups can be a great way to get involved in improving your local environment and being active at the same time.
16. Consider taking active holidays such as a cycle tour or walking holiday.
You still need to get your exercise five days a week, but getting in shape for your holiday might be a good incentive, and if you enjoy it enough it might inspire you to keep it going when you get home.
17. Keep an exercise log.
Like a food journal, an exercise log provides accountability — and a means of encouragement. On a sheet of paper, make a grid with the date on the left side and 10-minute time slots across the top. After you complete a bout of exercise, put an X in the box that corresponds to the amount of time you exercised. The government suggests aiming for at least 30 minutes of activity a day, but some research suggests it may take an hour or so to keep weight in check.
18. Tummy — or butt-tuck.
Try tightening your stomach or buttocks at a stoplight. Hold for at least 20 seconds and release. Sure, you may not break a sweat, but you are strengthening those muscles.
19. Stand on your tippy toes.
You should brush twice a day or after every meal, so why not make it exercise? Strengthen foot and calf muscles by rising onto your toes while brushing.
20. Get dressed.
Exaggerate your movements as you get dressed — reach to put on your jacket, bend low to put on shoes and socks. Morning movement can lessen some of the early stiffness common to people with certain types of arthritis, such as rheumatoid arthritis.
Working out gives you more energy, helps you lose weight, improves your circulation and your mood, tones your muscles, and makes you healthier. You owe it to yourself and your family to stay as healthy as you can.
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