There will always be those days when you absolutely cannot fit in an entire workout. Don’t despair. There are ways to “SNEAK IN FITNESS” too:

• Break up your exercise routine into two 15-minute workouts or three 10-minute workouts.
• Try fitness videos when you can’t get out of the house.
• Park your car in the spot farthest away from the store or office building. Then burn those calories walking to your destination.
• Don’t use drive-thru windows. Park your car and walk.
• In a mall, take the longest route to the stores you want. Use the mall as a track.
• As long as it’s safe, take the stairs instead of the elevator or the escalator.
• Walk or ride a bike instead of driving.
• If you use public transportation, get off a few stops early and walk the rest of the way.
• Whenever you can, carry your own groceries to the car and load them yourself. Wake up those upper body muscles!
• Imagine getting up to change the channel instead of using the remote control. (OK, this takes a lot of imagination!)
• Walk or stand while talking on the phone. This burns more calories than sitting.
• Run or walk your pets (or even your friends’ pets for extra exercise).
• Try doing physical activity with your family. Walk, ride bikes, jog alongside of your child’s bike, play catch.
• Join a community sports team.
• When your children are at soccer or softball practice, don’t just sit there, go for a run or walk around the perimeter of the field!

If you’re at work:
• Go for a noontime run or walk as long as you’re in a safe area. Try to coax a buddy to come along!
• Join a nearby health club for a lunchtime workout. Run or walk to the gym if time permits.
• If you don’t work out at lunch, choose a lunch spot far enough away from the office to allow for a good walk.
• Instead of e-mailing a colleague a note, get up and walk to that person’s desk or office.

If you’re traveling:
• Walk around the airport while waiting for a flight.
• Opt to walk instead of using the moving sidewalks.
• If you’re a VIP mileage club member, use the airport gym facilities they might offer.
• Try your hotel’s gym. If they don’t have one, they might have videos for use in your room or passes to a gym nearby.
• Use the hotel hallways and stairs as a workout course. (Check for fire exit doors and stairway safety, of course.)
• Explore new cities on foot. Walk to restaurants, shops, and meetings. Often, a concierge will have maps of good walking routes.
• Call the local Road Runner’s Club of America chapter to find out if there are group runs you can join. (410-290-3890)
• Pack resistance bands or light weights for an in-room workout
• And most important, DON’T FORGET YOUR RUNNING SHOES!

(Some of the information in this discussion was excerpted from “Fit Happens” by Joanie Greggains and from information provided by the American College of Sports Medicine. Image from http://www.sxc.hu/)

Dr. Karey Zufelt obtained her undergraduate degree from the University of California, Davis, graduating with Highest Honors. She received her medical degree from the UC Davis School of Medicine and entered a Family Practice Residency at San Jose Medical Center, San Jose, California. Karey practiced medicine in the area of Women’s Health, her patient population spanning all age levels from teens to seniors. Connect to her by visiting her inspirational site, Running for Women.