December 3, 2012 by jennyeven

The Centers for Disease Control recommends we get 30 minutes of exercise a day at least 5 days a week.  However, most people say they don’t have the time.  Between the demands of a busy lifestyle – work or school, family and errands –  it may be difficult to get a trip to the gym into your day.  While we all know it’s important to get physical activity every day, you don’t have to belong to a fitness center to get the benefit of exercise.  Here are ten ways to “sneak” exercise into your daily routine:

At Work –

  • Have a message to deliver to a coworker?  Need to talk to your boss?  Don’t call them or send them an email message.  Get up from behind your desk and walk to their office to talk to them in person.
  • Take a 10 minute brisk walk at lunchtime.  It will refresh you – mind, body and spirit!  If the weather is bad, walk in the halls or around the office.
  • When going to the vending machine or restroom, take a longer route back to your office.  ALWAYS take the stairs instead of the elevator.

At Home –

  • House cleaning is great exercise!   Window washing, vacuuming, dusting and doing laundry may seem mundane, but they’re great workouts for different muscle groups.  Wash your car by hand instead of going through an automatic carwash.
  • Instead of grabbing a snack during the television commercials, do some quick stomach crunches, push-ups and jumping jacks.  Dancing counts, too!
  • Practice working on your green thumb.  Gardening is great exercise and gets you outside in the fresh air.
  • Enjoy the great outdoors with your family.  A short hike, bike ride, or simply playing with your children is exercise – and it’s great fun!

In the Community –

  • Don’t park your car in a front row space.  Instead, park as far away as you can from your destination and walk.  If you take a bus or train, get off a stop earlier and walk the rest of the way.  Avoid the drive thru at a fast-food restaurant, pharmacy or bank.  Get out of your car and go inside the building.
  • Standing in line at the bank or grocery store?  Do some calf raises, shoulder lifts, or ankle circles.
  • Enjoy a day at a museum, park, or window shopping.  Yes, it does count as exercise!

Written by:  Jennifer Even, Extension Educator, Ohio State University Extension, Hamilton County.

Source:  The Centers for Disease Control, Recipe4Living Family of Sites.