Easy ways to work fitness into your day

When you can't get to the gym, exercise the way our ancestors did: Move throughout the day.

At first, this might feel inconvenient and bothersome. But real-world fitness — walking, standing, raising and lifting grocery bags, cutting vegetables or climbing stairs — isn't just cheaper than going to a health club. It's easier to incorporate into your daily life and works the body naturally.

After all, we're not doing ourselves any favors when we run hard on a treadmill for 30 minutes and sit in a chair the rest of the day, said obesity expert Dr. James Levine, who directs the Active Life Research Team at the Mayo Clinic. Instead, we should be in constant motion, using our own body weight and gravity to burn calories and build strength.

"The western exercise ethic has tried to get in control of the body, when the body is just fine and capable of responding to regular activity," said naturopath and personal trainer Mark Vella, the author of several books on anatomy and strength training. "It's like trying to think to grow or make your heart beat. Your body will do it if you give it what it needs."

That means we need to stand when we could sit and walk when we could stand, said Levine. When motion becomes a habit, you can add leg lifts while talking on the phone or squats against a bus shelter. Soon, you'll be able to squeeze fitness out of ordinary moments, from sunrise to sunset. Here are some ways to get started:

In bed: 6 a.m. Before getting up, pull your right knee up toward your chest to help warm up a stiff lower back. Switch legs and then pull both legs in. Hold each position 30 seconds. "A bit of side rocking mobilizes the sacroiliac joint," Vella said.

In the bathroom: 7 a.m. In the shower, fold forward to release tight hamstrings, calves and hips, keeping your knees slightly bent. Forward folds can also help with fatigue, anxiety, headaches and insomnia. Towel dry your hair and use a manual toothbrush.

Taking the train: 8 a.m. Walk or bike to the station. Take the steps two at a time, and if the train isn't there, pace back and forth on the platform. On trains and buses, stand and try to balance without holding a strap or handrail to work the core stability muscles and help prevent lower back pain.

At your desk: 9 a.m. Stand while listening to phone messages or checking e-mail; it burns three times as many calories as sitting. Also do several sets of Kegel exercises, which consist of contracting and relaxing the muscles that form the pelvic floor.