11 Ways to Get Exercise While Just Going About Your Day

Forget the gym — you can stay in shape without committing large blocks of time (or large amounts of money) to the battle of the bulge by trying some creative multitasking. 

Add an exercise component to everyday activities, and improving fitness becomes a breeze.

Related: 15 Household Tasks That Burn Major Calories

Stretching

Stretching increases blood flow and can also alleviate uncomfortable joint stiffness after a night’s sleep. Stretch in bed first thing in the morning to wake up the body and improve flexibility throughout the day. 

Related: 20 Essential Exercises for Older Adults

Brushing Your Teeth

Don’t stare at yourself in the mirror while brushing your teeth. Instead, try holding a deep squat (with hip joints bent at knee level and knees directly above the ankles) to strengthen core and glute muscles without adding time to morning prep. 

Related: 14 Butt Exercises You Can Do at Home

Waiting in Line

Rather than whip out a smartphone while waiting in line, use the time to strengthen your legs with some calf raises. Also, try strengthening your core: Relax your knees, then flex abdominal muscles and elevate the upper torso before releasing. 

Related: Sick of Doing Crunches? 16 At-Home Exercises to Target Your Abs

Commuting

Biking or walking, possibly with some help from public transit, can be the simplest way to add more exercise to your day. Beyond burning calories, walking comes with mood-boosting benefits, as well. 

Related: Cities Where You Can Live Car-Free

Driving

Using good posture when seated is a free and effective way to get into shape. Sitting up straight helps strengthen the spine and supporting muscles. Use time spent in the car to focus on posture, then choose a distant parking spot to add some cardio. 

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Choosing the Stairs

Don’t take the elevator! Instead, walking up to the fifth floor is a cardio challenge that can even save time, depending on the length of the wait for the elevator. For those who live in a multi-story home, using the bathroom on the floor above or below is another way to painlessly add exercise to the day.

Working

Try standing up for a few lunges while rethinking the wording of your next email. To exercise without standing, do some toe raises or lift light hand weights (starting at about $15 on Amazon). Put a pair of dumbbells in the car to do some quick curls when stuck in traffic, too. 

Related: How to Stop Being So Sedentary at the Office

Talking

Ask co-workers or associates to meet while walking around the block. It’s a practice advocated by Steve Jobs, Winston Churchill, and some U.S. presidents to free the mind. Consider walking during phone calls lasting more than a few minutes. It burns calories and offers a creativity boost, too.

Cooking

While waiting for a pot to boil or stove to preheat, try some standing pushups against the kitchen counter. Push in and out against the counter to tone arms and shoulders while keeping an eye on the stovetop. Mixing and grating ingredients by hand instead of relying on the food processor will burn a few calories, too. 

Cleaning

Whether scrubbing the tub or tending the garden, turn on some favorite music, put on stretchy clothing, and start dancing. Feel the rhythm while dusting, vacuuming, washing, and picking up clutter. An hour of mopping is worth 170 calories for a 150-pound person, according to Calorie Lab, and vigorously tackling several cleaning tasks for the same period eats up 204 calories. 

Related: Celebrity Fitness Gurus We Can’t Forget

Watching TV

The average American spends more than five hours a day watching TV, according to Nielsen. Get in shape by walking (or jogging) in place or doing lunges while watching the news. Run around the house during commercial breaks and stow a set of weights for doing reps during shows.