Of course you care about your appearance and good health – but fitting exercise into your busy schedule isn't always possible. The good news is that you don't have to exercise for an hour, a half-hour or even 20 minutes at a time to make your workout "count." In fact, you can shape up, lose weight and improve health and fitness by simply becoming more physically active and by sprinkling "fitness minutes" throughout your day. These short bouts of exercise* will leave you feeling more energetic, both mentally and physically, and help you get more done.

The problem with our modern, busy life is that we rely on conveniences that don't require us to use our muscles. Instead of walking, we drive. Instead of climbing stairs, we ride elevators. We use drive-throughs to bank, wash the car and order food. The result is that we're moving less, eating more and letting our bodies spread out while our minds get sluggish.

Simple Solution #1: Move More. Instead of thinking of the most convenient way to do an everyday task, figure out the way to take more steps and use more muscle power. Walk the escalator instead of standing still. Get off the bus early – far enough to take a 10-minute walk to your destination. Pace while you talk on the phone. My book, The Anytime, Anywhere Exercise Book: 300+ quick and easy exercises you can do whenever you want!, is full of other ideas for making your normal day more active without disrupting it.

Simple Solution #2: Make Fitness Fun. Incorporate enjoyable physical activities into your social life and leisure time. Meet friends in the park for a stroll instead of sitting over coffee and pastries. Go dancing with your sweetie instead of a movie date. Enroll in a self-defense class. Take your children for a hike. Throw a ball or stick for your dog to chase – and chase it with him!

Simple Solution #3: Fitness Minutes. Every day, work a few minutes of cardio (aerobic exercise that raises your heart rate), strength training (exercise that makes your muscles work harder), and stretching into your schedule. Here are some sample activities:

Cardio:
– Take every opportunity to walk briskly wherever you're going, wherever you are: in the mall, on the street, in the hallway at work, from room to room in your own house.

– Put on energizing music and dance, march or jump around to the beat. You'll discover you have more energy immediately!

– Take a dance class once a week – line dancing, swing, salsa, square dance, hip hop, ballroom, tap, Jazzercise – and practice whenever you have a minute.

Strength:
– Ab crunch: Lie on your back, knees bent, hands cupping your ears, elbows out. Pull your abdominal muscles in, exhaling, and lift your chest, then shoulders. Hold, then slowly release down.

– Phantom chair (thigh strengthener): Press your back against a wall, knees bent right over your feet, your thighs taking your weight. (You'll look like you're sitting on air.) Hold until your thighs beg you to get up.

– Counter push up: Stand arms' length away from a sturdy counter, desk or table. Straighten your body and come up on your toes. Keeping your body rigid, bend your elbows to let your body release toward the counter, heels lifting. Do not let the shoulders hunch or the belly sag. Push yourself back up to standing by straightening the arms.

Stretch:
Do this wonderful Back and Upper-Body Stretch at the end of the day: Get on your hands and knees on the floor. Let your buttocks sink back toward your heels as you stretch your arms forward, lengthening your spine. Relax, stretching back. Intensify the stretch by walking your fingers forward, away from your body.

Crest Whitestrips fitness expert Joan Price is a speaker, writer and exercise/line dance instructor whose specialty is helping people get lively and make fitness a habit. Joan is the author of five books, including The Anytime, Anywhere Exercise Book: 300+ quick and easy exercises you can do whenever you want! (available from http://www.joanprice.com/books/joan.htm). Joan offers many helpful fitness tips and tools at www.joanprice.com.

*Consult your physician before starting an exercise program.

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