How To Stay Fit Without Exercise (PHOTOS)

1.Buy a pedometer :This small and inexpensive piece of equipment can tell you how much exercise you already have in your daily schedule. Doctors recommend that you take at least 10,000 steps in a day to be healthy. If you do not take this many steps in a day, you will need to find ways to be more active in your daily life. If you do not, you may be at risk for weight gain, high cholesterol, high blood pressure and chronic diseases.

2.Walk faster; If you commute, walk the dog or walk inside stores, do them faster. You will burn more calories, increase your heart rate and save time

3.Commute by walking or biking, instead of driving in a car: If this is an option, your commute will not only take out the need to go to a gym, it can also release work-related stress and allow you to get more Vitamin D from sunlight. If this is not an option, try to commute in more than 1 way. Take the bus half of the way and walk the rest of the way to work. You can also park 1⁄2 or 1 mile (0.8 or 1.6 km) away from the office, and walk to and from your car.

4. Avoid sitting for longer than 30 minutes at a time. People who sit in a desk for hours are at risk for chronic back pain. You burn 33 percent more calories when standing, and frequent walking around will help to stretch your muscles and improve your posture.

5. Embrace twitching. Although twitching movements are sometimes frowned upon, tapping your fingers, stretching muscles, rolling your eyes, moving your neck and wrists, and frequent standing and pacing can help you to burn more calories and boost your metabolism. Move your legs or arms when you talk on the phone, watch TV or read. Studies have shown a link between small muscle movements, metabolism and weight control. People who are skinny tend to incorporate more small movements into their daily life. They may not even be aware that they are doing it. Start a habit of moving your body in a way that is not likely to annoy you or others.

6. Breathe deeply. Start a habit to relax, sit back and breathe deep into your diaphragm (chest). Inhale for 1 to 2 seconds and exhale for 2 seconds. Do this for 2 minutes at work, in the car, on the couch, while you are making dinner or before bed.

7.Avoid sugar and processed foods. If you eat fast food or junk food regularly, it is unlikely that you can stay fit without exercise. These "empty calories" require a lot more activity to burn off, without providing nutritional content to help your immune system or build strong muscles.

8.Eat fruit 2 or more times per day. Fruit contains sugar, but it also contains fiber, which helps to regulate your digestive system. If you feel a craving for sugar, eat a piece of fruit

9.Make sure 50 percent of all meals consist of vegetables. Choose multi-colored vegetables to ensure you are getting all the vitamins and minerals you need. Eat 50 percent lean protein and whole grains, and devote the rest of your plate to raw or lightly cooked vegetables.

10. Eat smaller meals throughout the day, rather than 3 big meals. Smaller meals will help you avoid feeling hungry throughout the day. One way to do this is to plan eating larger, healthy snacks between meals and shrink the size of your portions at breakfast, lunch and dinner.
This may be a hard step to undertake if you have a family. Experiment with snack and meal times for yourself, and then suggest it to family members if it is successful.