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Find small chunks of time to get active throughout the day. Spend less time sitting. Take the stairs instead of using elevators. Walk and ride your bike instead of driving.

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You don’t have to dedicate hours of your day to exercising. Find ways to fit exercise into small blocks of time when you’d otherwise be sedentary.  For instance, do squats while you wait for water to boil or for your coffee to be ready. Squeeze in a minute for planks when you first wake up in the morning. Take 5-minute breaks every hour at work to walk around the office and stretch. Spending most of your day sitting in a desk chair is tough on your body. Try using a standing desk, or even a standing desk in combination with a treadmill. If that’s not for you, just do your best to take regular breaks to get up and walk around. You could also try sitting on an exercise ball instead of a desk chair. Since you’ll need to engage your core muscles to keep yourself steady on the ball, it’s a bit like a workout even though you’re seated. When getting to your apartment or office, skip the elevator and take the stairs instead. If you can’t make it up a 5-flight walk-up, just do 1 or 2 sets of stairs, and try adding a floor each week. Climbing stairs can burn up to twice as many calories as walking for the same amount of time. Instead of driving to nearby locations, head out on foot or ride your bike whenever possible. For instance, turn grocery shopping into a workout by walking to the store a few times a week.  If work is too far away to cycle, you could take a bus and get off a few stops early to walk the rest of the way. Some buses have bike racks or allow folding bikes on board, so you could also split your commute between cycling and riding the bus. When you do drive, try parking a few blocks away from your destination, or at the far end of a shopping center’s parking lot.