New Day Your Way

Do a Little, Gain a Lot

Every New Year, millions of Americans vow to lose weight. In fact, it's the country's second most popular resolution (after "spend more time with family"). We join gyms, start eating better, and generally work on tightening our belts for a few weeks. What happens next? We look ahead, see the 10 or 100 pounds we have to lose, and freak out. Do you think working out is too much work? Learn how making just a few small changes to your routine can help you get the body you want.

The problem is, too many of us think of exercise as an all-or-nothing proposition. We see the body we want, but dread the struggle it takes to get there. In reality, you don't have to become a crazy gym rat to fit into your skinny jeans. Experts argue that even moderate levels of physical activity are enough to promote weight loss, improve heart health and increase longevity.

"You don't have to get into the Olympics," says New York City-based cardiologist Nieca Goldberg, M.D. "Just make your life a little more active."

If you never work out, start by adding a few minutes of exercise to your daily routine, and build up to an extra half-hour of activity, suggest the experts at the Centers for Disease Control and Prevention. As your fitness improves, simply increase the length or intensity of your activities.

How to begin? "Turn chores or other aspects of your normal routine into workouts," suggests fitness trainer Stacy Berman, also of New York. See her tips on getting started in the panel below.

25 Ways to Fit Fitness into Your Life

At Home

Play Twister, catch, hopscotch or tag with the kids
Toss the TV remote; change the channels by hand
Take your dog on long walks, and play fetch with him
Do sit-ups, ride a treadmill, or use dumbbells while watching TV
Wash dirty clothes by hand instead of dry-cleaning them
Dance around whenever you're cleaning the house
Scrub your car by hand instead of taking it to the car wash

At Work

Park your car (or get off the bus or subway) a few blocks from the office then walk to work. Every few weeks, increase the distance.
Never email or phone co-workers-walk over to their desks instead
Always take the long route to the bathroom, break room and/or cafeteria
Constantly squeeze your inner thighs and glute muscles when sitting (it reshapes your hips and buttocks)
Get up from your desk every 45 minutes and stretch your legs

At the Store

Try not to use a shopping cart. Carry your groceries in a basket instead
Hold the baby in your arms rather than putting her in a stroller
Bicycle, rollerblade or run (if possible) when doing your errands
Walk to get the newspaper, rather than having it delivered
Speed-walk through the mall while doing your shopping

As General Rule

Spend an hour every weekend doing a new activity
Stand up as often as possible-it exercises your core muscles and burns more calories than sitting
Pace back and forth while talking on the phone
Squat when you sit down, stand up, or pick something off the floor
Take the stairs (ideally, two at a time) instead of the elevator

Additional source: Department of Health and Human Services. For more information, visit www.smallstep.gov.

Get Thin without Thinking

Ever wonder how many calories you burn doing everyday tasks? Use the chart below to find out.

One hour Spent...	Calories Burned
Playing with kids	280
Shopping	161
Doing laundry	136
Writing in your journal	126
Taking a bath	106
Knitting	105
Reading in bed	70