23 ways to get in shape without working out

There’s a whole world of active sitting chairs that let you bounce, rock, sway, or integrate some other form of movement to help you get fit while you sit, says Dr David Skolnik. Yoga balls are a popular choice, requiring you to keep your core tight the whole time you sit.

Could you hold this yoga pose if your life depended on it?

Standing desks and their more intense cousins treadmill desks are popular for a reason: they allow you to keep moving while being productive at work, Skolnik says. Not ready to commit to a whole day on your feet? Try a standing desk converter, which allows you to sit or stand.

Ballerinas have gorgeous calf muscles, largely due to how many relevés (calf raises) they do. But you don’t have to be a dancer to do the simple movement. In fact, unlike squats or burpees, this exercise is so unobtrusive that you can do it anywhere you’re standing still, like while you’re waiting in a line, says pilates educator, Tianna Strateman.

If you live in a large city, chances are you’ve seen banks of bicycles just waiting to be ridden. You can buy a cheap monthly pass, however, many employers will cover the cost. Some cities allow you to check bikes out for free. All you do is unlock the bike at one station, ride it to another bike station nearest your destination and check the bike back in. In fact, according to 2017 study in the International Journal of Obesity, simply biking to work can help inactive, overweight people lose fat just as well as if they were doing dedicated sweat sessions.

Love bike riding? Here are some bike-friendly cities to check out.

If you’re within three kilometres of your destination, instead of calling an Uber or a taxi, walk the distance, says personal trainer, Jorge Blamo. The benefits of a 15-minute walk are nearly limitless: you get a quick workout, some fresh air and a boost in your mood, among other perks.

Keeping a water bottle on your desk is a great way to encourage hydration, but take it a step further (literally!) by taking regular water breaks, Blamo says. “Every hour take a walk to the water station and stretch out your neck, arms, back and legs along the way,” he says. Bonus: it will help keep you more alert and focused throughout the day.

Read on to find out the ways your body changes when you start drinking enough water.

All those water breaks will catch up with you eventually and when nature calls, take the stairs to a bathroom on a different floor, Blamo says. Walking up and down the stairs is great exercise and you can even add in some lunges as you go for greater kilojoule burn.

Using your favourite songs can motivate you to move more, Blamo says. One way is to challenge yourself to do something active – sweep the floor, fluff the pillows on the sofa, or just bounce to the beat – for the length of one song.

Feeling drained? Check out these proven tricks to boost energy naturally.

You don’t need a disco ball or a fog machine to get your groove on in your living room. Crank up your favourite tunes and dance your heart out. Bonus: kids love to jump in, and their enthusiasm will inspire you to try some new moves while you make memories.

Drive-throughs are convenient, but parking and walking into the coffee shop to pick up your morning brew will not only burn some extra kilojoules but also can help save time. You’ll get to skip the typically long drive-through line, Blamo says.

Find out how to choose coffee beans here.