Fitness: There are multiple ways to incorporate exercises in your daily routine – because having no time to work out won’t be your excuse!

There is only so much time in a day, and we are not always able to hit the gym or even find time
to train at home on most days. We are so busy that sometimes the best way to get some
exercise is to incorporate moves into our daily routine.

For weight gain prevention, the basic rule is to move more…and get out of a generally sedentary
lifestyle. You should aim for 30-40 minutes of moderate activity daily. You can move more in your
day-to-day settings—while you're at work, during time spent at home or while running errands on
the weekends.

Here are some ideas to get your body moving more, more often!
• At work:
– Take the stairs instead of the elevator
– Make face-to-face visits instead of sending emails or calling
– Take your phone calls standing up
– Suggest walk meetings, walk on your lunch break or between meetings
– Only fill your water bottle halfway to have to get up more often for refills
– Each hour roll your chair back and hold a squat for 20 seconds + 10 full squats
– Schedule 2-minute plank breaks with a colleague
– While waiting for your lunch to warm up, do pushups on the counter
– Sit on a swiss exercise ball
– Do triceps dips on the edge of your chair
– Lift your legs under your desk while seated
– In meetings, perform toe lifts or flex your abs while sitting
– Move on your lunch hour

• At home:
– Exercise when you wake up – do hip bridges in bed
– Do 10 crunches every morning and make your bed
– Do any exercise for 10 minutes until you sweat before showering
– Do squats as you load the washing machine, when you unload the drying
machine or when you fold clothes
– Perform knee to elbow standing crunch while waiting for water to boil
– Do push ups as you clean the floor
– Do squats, side or back leg lifts or calf raises while you brush your teeth
– Balance on one leg as you wait for your coffee to be ready
– While watching TV, sit on the floor and exercise during commercials: triceps dips,
jumping jacks, plank
– Do side lunges to ‘’rock’’ your baby to sleep
– From your sofa, do decline pushups, bridges or squats
– Hand-wash your dishes instead of using the dishwasher

• Out and about:
– At the grocery store, carry the basket instead of pushing the cart
– Go on walking or biking errands
– Dance as often as you can
– Play with your pets/children
– Laugh! … it increases energy expenditure
– Park your car as far away from the door as possible
– Whenever you’re waiting in line, move!
– Walk to the next bus/train/subway stop instead of waiting for the bus.
– If you use public transportation, ride standing up.
– Walk around the concourse at the airport

Wherever you are and whatever you do, keep moving!