12 Unexpected Ways to Fit Cardio Into Your Routine

Exercise is a key contributor to health and happiness: Beyond triggering that runner's high, it's associated with a higher quality of life, improved health, and a better mood. But even if your day is "crazy busy," there are still ways to get sneak some cardio into your routine.

Moving more every day means less time sitting, which can lower the risk for heart disease, diabetes, obesity, and early death. And while intense exercise is good for us, one hour per day doesn’t completely erase the effects of a sedentary lifestyle. Translation: Moving throughout the day can have long-term benefits.

So how much cardio is enough, and what are some ways to fit it in? Experts recommend 150 minutes per week (or 30 minutes five days per week) of moderate aerobic exercise, plus two to three days per week of strength training.

Whether you pick 30 continuous minutes of activity or three 10-minute sessions, here are 12 simple ways to get more active—even on the days you can't make it to the gym.

At the Office

1. Be a stair master.

Don't just take the stairs, take them one at a time. Researchers found that while the rate of caloric expenditure was higher when taking them two at a time, the burn over an entire flight was more when taking them one at a time. Participants burned 302 calories per week on single steps versus 266 calories per week using the double-step approach. (And don't worry if you get out of breath, it's totally normal.)

2. Walk and talk.

If the idea of a walking meeting sounds awkward, try asking your coworker if you can chat while strolling around the block or as you walk to get coffee. Think of it this way: Walking for 15 minutes will burn about 66 calories, whereas sitting for the same time burns just 28.* Mobile meetings can also strengthen work relationships, improve health, and boost creativity.

3. Stand up.

Think of your ring tone as an alarm to get up out of the chair. Every time you take a call, stand or walk to another part of the office, if possible. Better yet, create your own standing desk by stacking books or invest in this one (it's only $25!). Even if you work in an old-school office environment where standing would be taboo, make it a point to stand up and take a short walk every hour.

4. Hydrate often.

Getting lots of H2O means more trips to the bathroom (and it might also help to ramp up your metabolism).  For bonus points, pick a bathroom on a different floor or the one farthest away from you. (If the idea of guzzling plain old water sounds 'meh', just try one of these make-at-home fruit-infused recipes.)

5. Hit the dance floor.

Rather than sitting around guzzling sugary concoctions (frozen strawberry daiquiris anyone?), why not grab some friends to shake it on the dance floor instead? Just 30 minutes—or about seven or eight songs—of dancing burns about 150 calories.

Read more on https://greatist.com/fitness/unexpected-ways-cardio-exercise