When you're busy, how can you fit exercise into the day? Fortunately, exercise doesn't have to be a formal long workout, and you can find dozens of ways to squeeze more fitness into your life. Here are a few ways to incorporate more exercise into your day-to-day life.

1. Fitness at Work

You can exercise at the office without anyone even knowing! One of the most frequently mentioned methods is to take the stairs rather than the elevator. Take that idea a little further and walk around as much as possible. Walk over to a co-worker's desk rather than sending an e-mail or instant message. Instead of using the bathroom on your floor, go to one a few floors away - and take the stairs.

Other ideas include doing simple exercises and stretches right at your desk, in your office, or in the bathroom. Four five-minute exercise breaks throughout the day can do you wonders.

2. Fitness at Home

An easy way to add fitness at home is to involve the whole family. Kids don't view exercise as work, and you can make it a special time to share with your children. Have the family take a walk before or after dinner or organize a family game of tag in the backyard.

Other ideas for home fitness include turning housework into aerobic exercise. Get the vacuum cleaner going and use your arm, back, and core muscles to propel it back and forth. Load the dishwasher and maintain proper posture as you bend and straighten, keeping your abdominal muscles tight. Sweep the driveway as fast as you can for a quick aerobic workout.

3. Out and About

Incorporate fitness into your errands. When you're standing in line, contract your buttocks for a count of 15 and then release. Another good exercise to strengthen your calf muscles is to stand on your tiptoes for a count of 10 and then relax. Pushing a loaded grocery cart also qualifies as aerobic effort.

When you're sitting in traffic, do some arm exercises and stretches while you wait. You may get a few funny looks but at least your blood pressure isn't soaring.

At the mall? Walk briskly around all levels at least twice. Or stop by the park for a walk on the way home.

You can find hundreds of options for brief fitness moments, so just take a minute to figure out what you can do wherever you happen to be.





About the author:

Carol Wiley, LMP, is a writer and licensed massage therapist in Bellevue, WA. For more information about massage, exercise, and other wellness topics visit www.bellevuemassaget herapy.com.