Regular exercise can not only reduce the risk of developing chronic diseases, but it also elevates your mood and improves your focus. In our busy everyday lives getting to the gym often ends up last in our priorities. What if there was a way to incorporate fitness without going to the gym?  Below are our favorite ways to make subtle changes that will last a lifetime:

  1. Start small: Promise yourself that you will do one active thing each day, start small with one sit-up, or push-up. Chances are once you do one you will keep going.
  2. First things first: As soon as you wake up, do a little bit of physical activity. Try stretches, planks, push-ups before you jump into the shower.
  3. Add more steps to your day: Can’t find a place to park, no problem, park far away and walk the extra steps. Take the long way to get wherever you’re going. Small steps can make a big difference.
  4. Stairway to health: Take the stairs instead of an elevator. Start small by getting off the elevator a floor early and walking the rest of the way.
  5. Swap your chair for a stability ball: Sitting on a stability ball strengthens abdominal muscles since those are the muscles used by your body to compensate for changes in balance.
  6. Deskercise:Stuck at your desk?  Get hand weights (or even use books) and do biceps curls and overhead extensions while reading email or talking on the phone.
  7. Make meetings active: Institute “walking meetings” where you walk and talk. Rather than holding client meetings over lunch, choose an activity to talk about business like golf or tennis.
  8. Turn wait times into flex times: Look at traffic or long lines are great opportunities to complete targeted muscle exercises. Contract your core muscles wherever you are and try to hold it for 30 seconds at a time. If standing in line, sneak in some calf raises
  9. Do your chores: Studies show completing household chores or yard work can burn up to 315 calories an hour so start cleaning!
  10. Get fit while you watch TV: Instead of lounging on the couch, use TV time to squeeze in bodyweight exercises or stretches.