Opportunities for exercise abound in daily life
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At home in the morning:
- Work out before breakfast. Iron Dog Fitness owner Shane Delaney says the best time of day to burn fat is in the morning, before you eat anything.
"If you can, just roll out of bed - I personally couldn't, but some people are just morning people -and get 40 minutes on your elliptical or bike," Delaney said. "Then go down and have a nice big breakfast."
- Go for a walk. If you have a dog, they'll love you for taking them on a nice, long walk. Even if you're pooch-free, you'll still get to enjoy the fresh air and peace.
At work:
- Walk to work. A walk to work will allow you to mentally prepare for your day, and the walk home will help you unwind.
- Take the stairs instead of the elevator. This one's pretty obvious, but most people never bother with it. Start by only taking the stairs down, and then work your way into taking them up and down every time - soon it will be a habit.
- Stretch in your office. "For every half-hour or hour that you sit, I try to get people to do five or 10 minutes of stretching," said Nubody's personal trainer Paul Bell. "It helps to elongate the muscles and relieve stress, and just gets you out of your chair so you get your proper posture alignment." Try simple quad stretches, like reaching around and pulling your foot towards your glutes, or hamstring stretches.
- Walk around on your lunch break. "If you have a half-hour break for lunch, spend 15 minutes of it walking around your building, and then come in and have your lunch," Bell said.
At home in the evening:
- Go for a walk. Bring your partner or kids along with the family dog, or arrange to go with a few friends or neighbours. Chatting while you walk will make it more fun.
- Go biking: "It's safe, effective, and there's not a lot of impact," Bell said. If you really want to burn calories, make sure you're going at a good pace.
- Go for a run: "It's probably the best calorie-burner out there, but not everyone can do it because it's also high-impact," Bell said. If you're unfit, start out by going for walks, and then progress into a jog before attempting a full-out run.
- Use your baby as a weight. Who knew your chubby little baby doubled as a free weight?
"Lift them over your head, which will strengthen your shoulders and chest muscles," Bell said. "You can hold also them and do lunges or squats."
- Play with your kids. "Play with your family outside," said Diane Bellefontaine, executive director of Nova Scotia Fitness Association. "Play a sport or game, or go walking or running or riding bikes with them." It's great bonding time with the family - and good exercise.
- Do yoga or pilates: "We tend not to focus on our core strength that much, and pilates brings that out, so you're less likely to have back injuries," Bell said. "Yoga is great for building overall body strength and tone, and it's a great stress reliever."
- Go swimming: "Swimming is great. It's very low-impact, and it gets you into a full-body motion, so you work a lot of different muscles," Bell said.
- Join a sports team: If you love basketball or volleyball, join a local rec team for adults. You'll get in shape doing drills and chasing around after the ball, and it won't feel like drudgery if you enjoy the sport - just start out slow.
"If you played when you were younger and start to play for the first time in 10 or 15 years, it can be dangerous," Bell said. "You want to make sure you're in shape before you start playing full-out.
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