Do you make exercise a part of your day? For many of us, it's not the lack of ambition, it's the difficulty of fitting exercise into an already hectic day. There are many ways to get a little fitness workout into your day without taking up too much time. You can get double duty out of the things you already do now.

Basically, make every activity you do into an mini exercise routine. Our ancestors were rarely obese and look at all the chores they did. If you can get outside to do it , that will give you extra fresh air as well. Here are over 20 ways to combine work and exercise.

As with any exercise, warm up and cool down, don't overdo it and obey your doctor.

Out and About
Take every opportunity you can find to walk for a few minutes.
Take the stairs instead of the elevator.
Walk through your plant, office, school or facility on breaks.
Walk the entire store when you grocery shop, stop in every section.
Run up the stairs if you can.
Ride your bike to do little errands close by ( drop off library books, mail letters, pay bills)
Park farther from buildings and stores so you will have to walk.
Use stairs as an exercise machine.
Walk your child to the bus stop (Why drive 2 blocks on a nice day ?)
Walk the dog, cat, hamster, etc.
Walk to do errands close by ( get the newspaper, buy some milk, etc.).
Carry your own groceries out.
If you have to go downtown or to a shopping area, park and walk to do your errands.
If you have a little extra time, volunteer for Walk for Warmth, March of Dimes Walk-a-thon.
Enter your family in a local parade.
Go to local outdoor farmer's market, craft show, flea market or garage-saling at a block sale.

At Work:
Whatever your occupation, try to get up and move around every 15 minutes or so.
Go to the copy room.
Hand deliver a few messages.
As a teacher, 'cruise' the classroom. You will help students and monitor problems.
Look for opportunities to walk at work. Hand deliver messages now and then, touch base with employees, check
in with supervisor, spot check problems, communicate on the move.
At your computer, in the car, on the bus or while reading, tighten, hold and relax muscles in
sequence (abdomen, buttocks, chin, Kegel)
Point and flex each foot and knee while you sit also.

At Home:
Walk briskly as you gather laundry, etc.
When you go up or down stairs, carry something ( dirty laundry, stuff to put away, etc.)
Log how many times you go up or down stairs; try to increase that number by one each day.
Pick up a cheap exercise bike and ride it while you read or watch TV.
Watch for exercise equipment on garage sales.
Get in some upper body stretches as you put clothes or groceries on upper shelves
Hang clothes on the line and do some toe touches and side stretches.
Practice lower body stretches as you gather toys from the floor.
When you mop or vacuum, try staying in one place and reaching to move the vacuum to further points.
When you sort and wash laundry, you can get in some bend and lift stretches.
Cleaning windows, mirrors, or the shower is a good time to work out your upper arms. Move them and
down and back and forth about 10 times each.
Do tighten and relax exercises while you read or watch TV.
Shovel snow from your porch and steps; this is a great abdominal workout.
Shovel your neighbor's now and then.
Do as much reasonable lifting and carrying when you: move, buy new furniture, rearrange furniture, etc.
Clean your own carpets with a steam cleaner. They are inexpensive to rent and easy to use.
Vacuum and wash your own car.
Try your hand at remodeling. I got an excellent workout removing old wallpaper and hanging the new paper.
Painting is great exercise also. Remember in The Karate Kid movie when he got in shape by painting the fence?
If you use any hand tools like a hammer, saw, drill or screwdriver, you can get a good arm and hand workout as well
as eye-hand fine motor skill practice
Each time you scrub anything, you give your arms and back some good rhythmic stretching.
Be sure to stretch your neck and shoulder muscles to keep them limber and relaxed

At Play:
Roller blade or bike on a date or with friends.
Don't just sit and watch at the playground, play with your kids. Use any school playground when school is out.
Play tag or catch.
Push them on the swing or merry-go-round.
Go on a nature hunt.
Push the stroller
Carry the baby in a sling.
Climb and slide with your kids.
Take the baby and the kids for a walk down the street.
Take a few neighbor kids.
Bike to the playground or park (bring water and a snack).
Play in the sprinkler with the kids.
Practice throwing, kicking, batting and catching balls.
Play badminton in the backyard ( a set is under $10).
Set up a basketball hoop or tether-ball pole.
Play on their toys with them.
Make a walk date after dinner with your spouse. You can use this time to 'catch up' or just have a laugh.
Coach or assist with a kids' sports team.
Join a walking group.

No matter what your health concern, fitness is the key to a healthier happier way of life.

Source: http://www.associatedcontent.com/article/137930/the_ultimate_guide_to_qu...