FIND A WORKOUT HIDDEN IN YOUR DAY

A few minutes here, a few reps there: squeeze these moves into your routine to help meet your activity quota. Doing all of these moves in one day, a 79kg person can burn up to 300 extra calories (1255kJ).

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Finding time for the recommended 30 minutes per day of moderate-intensity exercise can be a challenge. Let’s get real: it can feel downright impossible.

Here are ways to incorporate simple exercises into your everyday life, without having to drive to a gym or block out an extra hour in your schedule. Adding these movements can tone muscles, improve balance and make your body more efficient at burning calories. Before you know it, these moves will be a natural part of your routine.

WAITING FOR THE COFFEE TO BREW

Active stretching

Stand tall with your shoulders squared over your hips and elbows bent with palms pressed together in front of your chest, fingers pointed toward the ceiling.

Take a deep breath in; continue pressing your palms together as you exhale and reach your arms overhead, palms still together, lifting through the rib cage.

Keeping your arms straight, reach up and away from the body. Inhale as you lower your arms down by your sides, pressing your shoulders down away from your ears.

WAKE UP

Crunches

Start your day with some crunches and twist crunches to strengthen your abdominal and oblique muscles. Before you get in the shower, lie flat on your back on the bedroom floor (you can even stay in your pyjamas) and pull your belly button towards your spine.