Recent Blog Articles
Nicotine addiction explained — and how medications can help
Is your vision impaired? Tips to cope
Misgendering: What it is and why it matters
Healthy brain, healthier heart?
Stories connect us
Wondering about a headline-grabbing drug? Read on
Respiratory virus cases tick upward: What parents should know
Hope: Why it matters
Will new guidelines for heart failure affect you?
Want probiotics but dislike yogurt? Try these foods
Easy ways to add exercise to your day — without going to the gym, from the Harvard Health Letter
Regular exercise can lower your risk for heart disease, diabetes, and even some forms of cancer. Yet many people still aren’t making physical activity a priority. In its first-ever single-topic special issue, the September 2008 Harvard Health Letter offers 27 tips to get your heart rate up without going to the gym. Its recommendations include these:
Take the faraway spot. Walking from the farthest corner of the parking lot will burn a few calories. If it’s a parking garage, head for the roof and use the stairs.
Get into the swing of it. Swinging your arms when you walk will help you reach the brisk pace of 3 to 4 miles per hour that is the most healthful.
Be part of the fun. Adults shouldn’t miss a chance to jump into the fray if kids are playing on a playground or splashing around in the water. Playing along will strengthen muscles and bones and set a good example.
Clean house. Even if you have a cleaning service, you can take responsibility for vacuuming a couple of rooms yourself. Fifteen minutes burns around 80 calories.
Adopt someone as your walking, jogging, or biking buddy... Adding a social element to exercise helps many people stick with it.
... even a buddy with four legs. Several studies have shown that dog owners get more exercise than the canineless.
Be a stair master. Taking the stairs is good for your legs, knees, and cardiovascular system. Don’t overdo; take one flight at a time.
To continue reading this article, you must log in.
Subscribe to Harvard Health Online for immediate access to health news and information from Harvard Medical School.
- Research health conditions
- Check your symptoms
- Prepare for a doctor's visit or test
- Find the best treatments and procedures for you
- Explore options for better nutrition and exercise
I'd like to receive access to Harvard Health Online for only $4.99 a month.Sign Me Up
Already a member? Login ».
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.