You Don’t Always Need a Gym to Exercise

When I worked in high rise office buildings, I used to take the stairwells instead of riding the elevator. Other people walk laps around the soccer field instead of sitting in the car during practice. Walk to, or maybe even instead of lunch.

A recent study conducted at the Cooper Institute for Aerobics Research in Dallas, concluded that some small changes add up to major health benefits. The results suggest that what you do every day can be just as good as going to the health club or gym. Most of us don't realize how little physical activity we really get and the importance of using every chance we get to be active.

Research suggests that we burn an estimated 800 fewer calories, which equates to about a double whopper with cheese and a large fry, per day than did previous generations, largely because technology has engineered physical activity out of our lives. For example, one 49-year-old aerospace engineer was able to drop 10 pounds and lower his cholesterol from 210 to 195 simply by taking a few extra steps at the office whenever he needed to use the restroom or get a bite to eat.

Here are a few ways to add extra movement to your day.

Park farther away in the parking lot or garage. It might also save a couple of dings in the car door.

Instead of just watching practice, walk the sidelines, or around the field or track, if there is one.

Never take an elevator fewer than three flights, take the stairs. My rule is up three, down four.

Turn your coffee break into a walk break. Walk to another floors vending machine, cafeteria or coffee shop to get your snack.

Set an "activity" timer or program your computer to remind you to take periodic walking and/or stretching breaks.

During TV commercials, get up, stretch, walk or get down and do some sit ups, or push ups.

Take your dog for a walk every day. If you don't have a dog, borrow one, or just walk your imaginary best friend.

Don't automatically drive. If you have multiple errands in a shopping center, walk there, instead of driving to each store and parking again. (Wear decent walking shoes or keep a good pair in your car.)

Install a chin-up bar in a convenient doorway, use it often to chin-up, pull-up, or simply hang.