23 ways to get in shape without working out

When you hear about getting in more exercise, you probably think of the gym and the price tag that comes along with a gym membership. But there are ways you can still break a sweat, no gym or workout equipment necessary. Enter: incidental exercise.

There are plenty of things you do on a daily basis that provide bouts of physical activity for your body. For example, when your supermarket runs out of shopping carts and you’re forced to lug a heavy basket of groceries? That’s a form of incidental exercise.

The best part is that science has got your back too. A 2018 study published in the British Journal of Sports Medicine suggests any form of physical activity counts towards your health. In other words, you can have bouts of high physical activity (like running for a bus or train) and that itself can offer a health advantage. Incidental exercise should not be thought of as working out in the traditional sense, but a form of physical activity, nonetheless.

To understand how, where, and when you could get your incidental exercise in, we spoke with health experts who offer their tips to get in shape without actually working out.

The next time you need to shop, grab a basket instead of a trolley. “Walking around the store carrying your groceries will help you build core and shoulder strength,” explains strength and conditioning specialist, Marie V. Ande.  And just think of all the money you’ll save by skipping unnecessary (and heavy) impulse purchases.

Don’t miss these secrets for shopping healthier at the grocery store.

How many times a day do you bend down to pick something up off the floor, lift your child, pet a dog, tie your shoe, or put away something under the bed? Make the most of these impromptu squats by making sure you’ve got good form, says senior fitness specialist, Richard Sullivan. When bending over, make sure to pull in your abdominals, tighten your core, and slightly arch your back without twisting. Or, instead of bending from the waist, squat down with your legs – you’ll get a mini core workout, and it will help protect you from throwing out your back.

Check out these simple squat exercises that will help tone your body.

Standing up straight is actually hard work. “Maintaining good posture while standing, sitting, walking requires that you engage and tighten multiple muscles – so much so in fact that most people cannot maintain proper posture for even one minute,” Sullivan says. Practice standing and sitting up straight, with your core tight, and your shoulders pulled back and down.

Here are some easy ways to improve your posture.

Texting, email, and voicemail are wonderful time savers but they’re not doing your waistline any favours, says Dr David Greuner.  If you need to convey a message to someone within walking distance, stand up and walk over and talk to them. “You’ll get a nice change of scenery, a little exercise, and improved work relationships,” Dr Greuner explains.

Giant early morning stretches aren’t just for cartoon characters and soap opera stars. In fact, taking a few minutes to really stretch before starting your day is one of the simplest ways to help get in shape, Dr Greuner says. “Easy, simple stretches wake up your mind and body and increase blood flow and inflow of nutrients to your muscles,” he explains.

Don’t miss these morning yoga stretches to start your day.

Offices aren’t generally known for helping people get in shape, but you can fix that by adding extra physical activity to your day. When you need to print a document, send it to the printer furthest away so you’ll need to take a little stroll to pick it up, suggests personal trainer, Christel Oerum.

Another office trick is to schedule face-to-face meetings in a place where you can stand, or better yet, take a walk together. Not only will you get some extra steps in but walking has been proven to help increase creativity so you’ll get more done.

Check out these tips to fix your walking form.

Love watching weight-loss competitions? Don’t just be a bystander, participate, Oerum suggests. If they squat, you squat. If they lift weight, grab a couple of litres of milk or water bottles and join in. At every commercial break, do jumping jacks, sit-ups or burpees until the show comes back on.

Scheduling breaks throughout your day to take a few stress-relieving deep breaths, do some lunges, or take a brief walk is one of the best things you can do for both body and soul – that is, if you remember to do it. Take the guesswork (and guilt) out of the equation by downloading a reminder app, Oerum says. When it beeps, drop what you’re doing and take a health break.