Six ways to get more exercise (without even realising you’re exercising)

Using public transport means you need to walk from the station or stop to get to the office. If you already use the train or bus, hop off a stop or two early and walk the rest of the way.

If you work in a building with a lift, fire stairs present a great incidental activity opportunity. And, at the shopping centre, try walking up and down escalators to get between levels. You can burn around 100 calories (410 kJs) by climbing up and down stairs for just seven minutes!

Walking uses over 200 muscles, it’s good for your bones, and it’s free. Lace up a decent pair of trainers and you’re good to go. Enlist a friend, your partner, the kids and the dog and set off on foot to explore your neighbourhood, the local park, beach or scenic hiking trail. Start out with shorter, slower walks then gradually increase your distance and intensity.

Bopping to your favourite song counts as movement, as does a session of Dance Revolution on your Wii, PS3 or Xbox! If you really want to shake your booty, check out a Zumba dance class at the gym or local community centre (it’s serious fun as well as serious exercise, no coordination skills necessary!)

Give your thighs and backside a workout while you’re waiting for dinner to cook. Using the counter to steady yourself, gently flex one raised leg out to the side until you feel the stretch in your hip. Repeat for a count of 10 and swap to the other side. Then, flex your raised leg backwards until you feel the stretch in your bottom, for a count of 10. Repeat on the opposite side. Control the movement and don’t lock your knees.

It has to be done, so you may as well make it work for you. Clean like a demon and work up a real sweat. Give yourself a time limit and sweep, mop, dust, scrub and garden like your life depends on it. Or put some loud music on and dance your way around the house while you clean and make sure to sing along… LOUD!

Pump it up: While you’re watching telly, make a habit of doing a few sets each of lateral arm raises, bicep curls and triceps extensions with hand weights.

Grab a skipping rope: A 10-minute session with a simple skipping rope can burn more than 100 calories. It’s a great toning workout and helps improve balance and coordination.
Rethink the gym: Even if you’ve sworn off gyms in the past, the right gym, with the right instructors, equipment and classes could really help you find your happy place. Shop around.

Put on that DVD: Workout DVDs are a godsend. There’s a multitude of good ones available, many promising results in as little as 20 minutes a day. (That’s just a round or two of Angry Birds or Words with Friends.) From yoga to Pilates, strength training to aerobics, there’s one that’s right for you.