Why we should exercise - and why we don't

In addition to getting at least 30 minutes of moderate-intensity exercise most days of the week we should also resistance training to build up muscle strength twice a week. But some exercise, even if it is pretty minimal, is better than none, particularly among people who are very sedentary. 

So in that spirit, we've made 27 suggestions for ways to become a little bit more physically active.

1. Take the far away spot. Walking from the farthest corner of the parking lot will burn a few calories. If it's a parking garage, head for the roof and use the stairs.

2. Walk to the next stop. If you take a bus or train, don't wait at the nearest stop. Walk to the next one. Or, at the end of your journey, get off a stop early and finish up on foot.

3. Hang loose. During your bus or train trip, stand and don't hold on too tightly. You'll improve your sense of balance and build up your "core" back and abdominal muscles.

4. Get into the swing of it. Swinging your arms when you walk will help you reach the brisk pace of 3 to 4 miles per hour that is the most healthful.

5. Walk and talk. If you are a member of a book group, propose 15 to 20 minutes of peripatetic discussion of the book before you sit down and chat.

6. Walk while you watch. Soccer moms, dads, and grandparents can circle the field several times during a game and not miss a single play.

7. Walk tall. Maintaining good posture — chest out, shoulders square but relaxed, stomach in — will help keep your back and abdominal muscles in shape. Besides, you'll just look a whole lot healthier if you don't slouch (mom was right).

8. Adopt someone as your walking, jogging, or biking buddy. Adding a social element to exercise helps many people stick with it.

9. That buddy might have four legs. Several studies have shown that dog owners get more exercise than the canine-less.

10. Be part of the fun. Adults shouldn't miss a chance to jump into the fray if kids are playing on a playground or splashing around in the water. Climbing on the jungle gym (be careful!) and swinging on a swing will strengthen muscles and bones and set a good example.

11. Dine al fresco. Tired of eating at home? Skip the restaurant meal, which tends to be heavy on the calories. Pack a picnic. You'll burn calories looking for the best spot and carrying the picnic basket.

12. Put on your dancing shoes. Exercise doesn't have to be done in a straight line. Dancing can get your heart going and helps with balance. Dance classes tend to have lower dropout rates than gyms. Or just turn up the volume at home and boogie.

13. Wash and dry the dishes by hand. The drying alone is a mini-workout for the arms.

14. Don't use an electric can opener. It's good for your hand, wrist, and arm muscles to use a traditional opener. For the same reason, peel and chop your own vegetables and avoid the precut versions.

15. Clean house. Even if you have a cleaning service, you can take responsibility for vacuuming a couple of rooms yourself. Fifteen minutes burns around 80 calories. Wash some windows and do some dusting and you've got a pretty decent workout — and a cleaner house.

16. Hide that remote. Channel surfing can add hours to screen time. If you have to get up to change the channel, you are more likely to turn it off and maybe do something else that's less sedentary.

17. Go swimmingly somewhere. Swimming is great exercise if you have arthritis because the water supports your weight, taking the load off of joints. The humid air around a pool sometimes makes breathing more comfortable for people with lung problems.

18. Take a walk on the waterside. Even people who can't, or don't like to, swim can get a good workout by walking through the water. Try walking fast, and you'll get cardiovascular benefits. Walking in water is a great way to rehabilitate if you're recovering from an injury and certain types of surgery because the water acts as a spotter, holding you up.

19. Don't e-mail. In the office, get out of your chair, walk down the hallway, and talk to the person. At home, write an old-fashioned letter and walk to a mailbox — and not the nearest one — to mail it.

20. Stand up when you're on the phone. Breaking up long periods of sitting has metabolic benefits. Even standing for a minute or two can help.

21. Grow a garden. No matter how green the thumb, the digging, the planting, the weeding, and the picking will ramp up your activity level and exercise sundry muscles.

22. Use a push mower. Even if you have a large lawn, pick a small part of it to mow in the old-fashioned way. You get a nice workout, you're not burning any gas, and it's usually quieter. The same reasoning favors the rake over the leaf blower.

23. Think small. Small bouts of activity are better than knocking yourself out with a workout that will be hard to replicate.

24. Be a stair master. Take the stairs instead of the elevator or escalator whenever you can. It's good for your legs and knees, and your cardiovascular health will benefit from the little bit of huffing and puffing. Don't overdo. One flight at a time.

25. Stairs tip #2. You'll give the gluteal muscles a nice little workout if you can climb up two stairs at a time.

26. Stairs tip #3. You can give your calf muscles a nice little stretch by putting the ball of the foot on the stair and lowering your heel.

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