By Heather Marie Graham
Getting into shape doesn't have to mean joining the gym! You can easily incorporate physical activities into your daily routine.
Every Little Bit Counts
Most adults should be doing a minimum of 30 minutes of exercise, at least five days a week, according to the President's Council on Physical Fitness and Sports. Not only is physical activity an essential component of weight management, but it can also lower your risk of heart disease and diabetes, reduce cholesterol, alleviate arthritis pain, prevent or delay osteoporosis, and relieve the symptoms of anxiety and depression.
The best part is that there's no need to join a gym or buy a special DVD — you can get all the exercise you need through your daily activities. Find out how!
Hooray for Housework!
Whether you love or loathe housework, it can help you burn some serious caloriesand keep you in good shape. For example, when you spend 45 to 60 minutes washing your windows or floors, you're not only giving your house a super cleaning, you're giving your body the benefit of exercise. So grab that mop and go!
Walk It Off!
Brisk walking is a good way to get around town, boost your heart rate, and stay physically fit. Walking two miles in 30 minutes — or breaking up your route into short but vigorous 10-minute sessions — strengthens your bones and muscles and improves your stamina and your fitness. It doesn't have to be a chore — invite a friend or relative along and use the time to catch up on each other's news
Get out in the Garden!
Making your garden beautiful is another good way to be physically active. Weeding, mowing, and gardening for 30 to 45 minutes can burn up to 200 calories. Be sure to stretch your arms, back, and legs beforehand to help you prepare for digging holes with a spade or shovel, planting seeds, or laying sod. Another trick: Get even more exercise by using a push mower to cut your grass.
Wax On, Wax Off
Washing and waxing a car for 45 to 60 minutes is one of many activities that will burn calories and get your heart rate up. Before you head outside to clean and shine your car, though, make sure you give your body a warm-up stretch. Also, if you feel pain in any of your muscles once you start working on your car's exterior, be sure you stop.
Spin Your Wheels
If you need a wheelchair to get around, use it to your fitness advantage — wheeling yourself in your chair for 30 to 40 minutes can be a great workout! Other health benefits include an increased metabolism, lowered cholesterol, and decreased stress levels
Baby Love
Taking your little one out for a walk allows for some bonding time and also helps you get into shape. Pushing a stroller a mile and a half in 30 minutes can help you get your pre-baby body back. To maximize your workout, try going uphill and incorporating deep lunges into your strides.
Go for a Ride!
What mode of transportation is great for your health? A bicycle! Park the car and hop on your bike the next time you need to run errands. Cycling five miles in 30 minutes (or four miles in 15 minutes) is a perfect way to get your daily dose of cardio without putting too much stress on your knees. It's a good form of exercise for those on a weight-loss program and for people who have arthritis.
Yay for Yard Work!
Raking leaves for 30 minutes can really work your upper body. But don't overdo it, especially if you don't exercise frequently — you could injure yourself. To minimize this risk, keep your feet and hips shoulder-width apart and rake by shifting your weight from leg to leg rather than twisting your back. Wear gloves to prevent blisters, and bend at the knees to bag and move piles of leaves.
Dance Like the Stars!
Kirstie Alley says that dancing around her living room helped her slim down to her new, hot physique. So why not put on your favorite CD or radio station and shake your booty for 30 minutes a day? If you want to go the more formal route, you can try classes in ballroom dancing (or another kind of dance) — they'll rival any gym workout!
Lap It Up
Swimming is an ideal workout. Dive in for this low-impact exercise that can relieve stress, improve posture, and tone your upper body. Swimming laps for 20 minutes a day builds endurance and strengthens your muscles. It's also good for your heart and lungs and increases your flexibility. Swimming is the perfect exercise if you have an injury that prevents you from doing other activities — it puts minimal stress on the bones and joints.
Get the Scoop!
If you live in a snowy region, the winter is a great time for you to squeeze in some exercise — you just need to shovel snow for 15 minutes! Make sure to spend a few minutes stretching out your cold muscles, though, before grabbing the shovel. Follow these guidelines to prevent injury from this wintertime workout:
Start Climbing!
Too busy to hit the Stairmaster? That's okay — any staircase will do! If you set aside 15 minutes of your day to go up and down a set of steps, you can burn 150 calories. So get off that elevator and take the stairs every chance you get!
Shoot Some Hoops!
Do your friends, kids, or grandkids like to play basketball? Then consider joining them the next time they play. If you've never tried the sport, why not start now? Don't worry — it's not about skill, it's about moving! Try practicing your free throws and lay-ups for 30 minutes, or participate for 15 minutes in a full-court game.
