Too busy to exercise? Get moving with these quick workouts anyone can do, from The DASH Diet for Weight Loss, by Thomas Moore, M.D.
It’s easy to burn an extra 100 calories. I have developed seven workouts to help you do just this. Most of these workouts require no fancy equipment and you don’t have to go to the gym to do them. You can make them part of your daily life. In many cases, you don’t even have to change clothes—a different pair of shoes is usually all you need. (These calorie estimates are for a 150-pound person.)
Walk for 15 minutes: Instead of driving everywhere, make a point of walking. If you walk briskly, you can cover a mile in fifteen minutes. Walk to public transportation. Park on the far side of the lot at work, the grocery store, or mall. Walk after lunch at work. You don’t have to do it all at once. By the end of the day, if you’ve walked a mile, you’ve burned 100 calories!
Climb stairs for 10 minutes: Always try to take the stairs at work instead of the elevator. At lunchtime, you can use the stairs like a gym. Get a 10-minute workout by going up and down. You can ramp up the effort by increasing your pace or by carrying a backpack filled with books.
Go dancing for 20 minutes: You don’t have to go clubbing until the wee hours to dance (although, why not?); you can do it in your living room or kitchen while you’re at home. If your significant other or kids want to join in, even better. If not, it’s their loss! (Unfortunately, the razzing you’ll get for this does not burn any calories.)
Do yard work for 20 minutes: Why pay someone else to do things in the yard when you can do them yourself—and get a workout while you’re doing it! Raking, clearing brush, and small projects that involve digging can be a great workout. Less intensive activities such as planting flowers and edging flowerbeds also burn calories.
Cycle for 10 minutes: If you can, bike to work. Otherwise, get a bike rack for your car and take your bike to work for a brisk lunchtime ride. If none of this is convenient, make a point of taking a ten-minute ride at about 15 miles per hour before you head out the door for work, or when you get home. (Using a stationary bike for ten minutes gives about the same workout.)
Do housework for 20 minutes: The same principle applies to housework as it does to yard work—channel your inner cheapskate! Vacuuming, mopping, and scrubbing are all good ways to burn calories.
Jump rope for 10 minutes: A jump rope is a handy and portable item you can keep at home or bring to work with you. Get it out during your lunch break at work to jump rope for ten minutes and you’ll feel your heart going and your lungs pumping in no time. At home, jump rope while watching TV instead of sitting on the couch.
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