Everyday Fitness: Getting That Free Workout In

If you watch the TV show "American Ninja Warrior," you'll hear stories about contestants who train while doing their day jobs.�There is footage of a flight attendant doing dips between the drink carts and farmers training with bales of hay as weights.�These athletes don't let life or day jobs get in the way of their physical fitness regimen: they make fitness a part of it. Few of us will be going on television to compete in a sporting event, but there's no reason why we shouldn't make the most of each day.�Everyday movements can be a part of our life in health and fitness.

Walk Tall. Taken for granted by many, standing tall is a basic exercise move that benefits the entire body.�It uses every muscle in the leg, from the calves to the hamstrings and up the glutes -- but most especially the quads. And walking keeps the knee and ankle joints warm, lubricated and strong.�Ever sit at a desk or in a theater for a long time and then stand up to find that your joints are stiff? Keep moving, baby -- those joints need the action. Walking with a good pace may help you prevent heart disease, Type 2 diabetes and high blood pressure; maintain a healthy weight; and strengthen your bones. This is a weight-bearing exercise: just by bearing your own weight, you build stronger bones. So walk often, and walk fast!

Take the Stairs. You don't need a machine to get stronger legs and burn more calories. All you need is a staircase in your home, office or local park. Make the decision to skip the elevator. Like walking, climbing stairs uses the quads, hammies, calves, glutes, inner and outer thigh -- all of it, right down to the toes. And you'll burn at least 25 percent more calories than by walking, even if you climb at a slow pace. A specific benefit is that your hip flexors get more use, and you want these muscles to stay strong all your life. After all, you use these flexors even to raise your foot off the ground to put on underwear.

Have a Seat. People sit down when they need a rest. Sitting is such a simple thing that we don't think about what it takes to get in and out of a chair, a car or bed.�But when you sit, you don't just use your legs.�There's so much more to it: From heel to hip, every muscle in your leg is used to lower you into a chair and get you back out of it.�The next time you sit and stand, do it slowly to feel the calves, quads and hammies do their thing, but also notice how your core, glutes and lower back engage naturally to help you maintain balance as you lower and rise.�And guess what?�You just did a squat.�

Get Out. If you live in a house with a garden or a yard, multitask by using yardwork as exercise.�Use an old-timey push lawnmower to walk while using your legs; the upper-body workout from pushing the mower reaches the muscles from the wrist, to rotator cuff, to shoulders and back.�Raking leaves in the fall uses arm power and a lot of shoulder action, and studies show that an hour can burn close to 300 calories.�If you're lucky enough to have a chance to chop wood, not only will you look like the butchest, most badass man on the block, but your back, shoulders, arms and core will thank you. So will whoever it is staying warm by that roaring fire.

Tie It Up. Don't scrimp on the movement of putting on your shoes -- even better if they're shoes that tie. We don't stretch enough, and we need to.�Many people have lower-back issues, and regular stretching can help with that.�Those who don't care for yoga or stretching must pick up some action wherever they can.�When you bend over to deal with your shoes while seated, you give those lower back muscles a great stretch, right into the glutes; but with that reach to the feet, you're stretching through the lats as well -- it's a full back stretch. If you're dealing with your laces while standing, you can get that stretch right down through the hamstrings.�Pause for a moment and enjoy the stretch, then rise slowly (no injuries, please!), stand tall and get out there and enjoy the day knowing that you control your good health. That makes every day a good one.