Exercise-free activities that work your muscles and heart.

Reservations

If you would like to substitute other varieties of activity for traditional exercise, you'll have to do some planning. First, select an activity that motivates you. “It should be something that gets your heart rate up and forces you to change positions and move your muscles,” says Rogers. Take gardening, for instance: it involves carrying a watering can, walking across the yard, and sitting near the bottom. “It's similar to weightlifting and squats. You work your leg, hips and core muscles,” says Rogers.

Some activities, like bowling, are less intense than others, like cycling (see “Try These Fun Calorie Burners”). “Less intense activities may not be enough to trigger weight loss, but they will certainly help you maintain good health,” says Rogers.

However, before starting any latest vigorous activity, Rogers urges you to be completely clear together with your doctor, especially if you might have heart disease or one other chronic health condition. People with balance problems or joint pain may have an evaluation by a physical therapist before taking on latest activities.

Tips for Success

Since you would like a minimum of 150 minutes of moderate-intensity activity each week, you'll wish to keep track of the time you spend doing non-traditional exercises. Rogers suggests several strategies, corresponding to:

• Use an activity tracker. Take advantage of the pedometer app in your smartphone, buy a reasonable pedometer (you will discover one at a drugstore or big box store for a number of dollars), or buy a tracker that you simply wear in your wrist or pocket. (prices range from $45 to $200).

• Set a kitchen timer. And do an activity at home, corresponding to dancing, cleansing, or calisthenics.

• Keep an activity journal. Write down the varieties of activities you engage in throughout the day and what number of minutes you spend doing them. Bring a journal to your doctor if you would like to report your progress.

• Use a memo board. A distinguished place to record your progress. Looking at numbers incessantly could be a trigger.

“When you can see what you're doing each day, you'll know if you're on target. If you haven't been as active one day, you can add more minutes the next day. “It's especially rewarding and inspiring to see your progress,” says Rogers.