10 ways to get more exercise – without really trying

Wish you were fitter but can’t stand the thought of jogging or joining a gym? These easy steps will make exercise part of your daily routine

Life is busy, and fitting in exercise can be tough, especially if you think of it as something that requires special clothing or a trip to the gym. But it’s worth the effort – as well as making you happier, there’s evidence that regular physical activity can protect you from everything from obesity to Alzheimer’s. And the truth is, it doesn’t have to be that hard. Make a few simple changes to your life and you’ll be in better shape in weeks – no changing rooms required.

1. Always take the stairs
Simple, and yet so easy to avoid. It’s easy to rationalise away taking the lift – or standing on the right on the escalator – because you’ve had a long day, or you’ve got a heavy bag, or … well, because the opposite barely burns any calories anyway, right? But that misses the point. There’s evidence that even minimal amounts of resistance exercise can increase your body’s levels of a substance called GLUT4, which encourages calories from food to be stored in muscle cells rather than as body fat – so even a minute marching up a flight of stairs helps.

2. Walk a bit more
You’ve heard this one before, but it’s worth looking at the numbers to get the full picture. According to a 2012 study, participants who ran one mile burned 112 calories, but those walking a mile still burned 88. True, the “after-burn” from running will increase your metabolism more than going for a walk, but after a run you’re also much more likely to wolf down, say, a muffin (Starbucks blueberry: 448 calories) without even thinking about it. Besides, running means preparation, getting changed, finding a shower and – depending on how fast you go – a level of unpleasantness that can be tough to get psyched up for. Walking is just walking. Get off the bus a stop earlier and enjoy your exercise – without any need for compression leggings.

3. Stand up more
Sitting down puts your body in neutral – it constricts circulation, slows your metabolism, shuts off muscles and tightens your connective tissues. Even exercising for an hour a day can’t do much to compensate for the dozen or so you spend slumping in a variety of chairs. But fortunately there’s a solution: just stand up. If you’re an able-bodied adult there’s rarely any need to sit down on public transport, for instance, and there’s no rule that says you need to be curled foetal on the sofa to play Call of Duty. The office won’t get you a standing desk? Suggest standing meetings as a way to prompt creativity. It’s worth it: standing burns 1.36 more calories a minute than sitting, and puts you at less risk of a host of cardiovascular diseases.

read the full article here

TOPFIT Daily Activities --- Lower Table Rock Run
I still wasn't in the mood for heavy lifting or being in my gym, so I spent some time running on Lower Table Rock instead.  I took a little time out from running to check out some shrooms though.

~Feelin' Alive!~