Source: Health, The Singapore's Women's Weekly, 31 August 2018 © Singapore Press Holdings Limited. Permission required for reproduction.

Are you one of those people who have no time to exercise? People with busy lifestyles, especially working moms, can have trouble finding time to fit regular exercise into their lives.

The good news is you don’t have to commit to hour-long workouts at the gym to achieve your fitness goals  All you need is to keep active for 150 minutes every week and you’ll be on your way to a healthier lifestyle. Research has shown that performing moderate to vigorous physical activities (MVPA) for 150 minutes a week can yield significant health benefits.

1.  Brisk Walk

Take the stairs instead of the lift, get off the bus one stop earlier, or go for a brisk walk (not a leisurely stroll!) in your lunch break.  All these small changes to incorporate a moderate-intensity activity in your life can benefit our health.

2.  Get Your Friends And Family Involved

Instead of meeting your mate for a coffee, meet for a walk or a cycle around the park.  Veto the Friday night pub visit for a friendly game of squash or tennish instead.

3.  Play With The Kids

If your child is a toddler, use your pushchair as added resistance during a walk in the park.  If they are a bit older, take them for a cycle, or a run, or take the ball to the park for a kick around.  It's a great way to get a work out and spend quality time with the family at the same time.

4.  Take The Dog For A Run

If you don't have kids, you can still get a workout with the pets.  Taking the dog for a walk, or a run, after dinner is a fun and relaxing source of exercise.

5.  Exercise With Your TV On

Next time you are watching your faourite programme, try jogging on the spot, or working through a floor routine of crunches, and push-ups.  You can even try two minute vigorous-intensity exercises during the ad breaks.  If you own a Nintendo Wii or an X Box Kinect, you could try a few games to get off the couch.  Not only will you relax but you will be getting fit in the process.

6.  Take Up A Sport

If you find going to the gym a chore, why not take up a sport that is both fun and challenging?  Swimming, running, golf, football, even playing with the Frisbee - these are all fun activities you can commit to and get the exercise you need at the same time.  If these are too fast-paced for you, try a yoga or one of the Health Promotion Board's free classes.  Find out more here.

7.  Outdoor Chores

Its's a simple way to stay fit!  Pulling out the weeds and washing the car by hand are great workouts that have nothing to do with the treadmills, elliptical trainers or lifting weights.

8.  Exercise Before Work

Working out in the morning can help give you more energy throughout the day.  Set the alarm just 30 minutes early and go for a walk or follow an exercise DVD.

9.  Do The Housework

Doing the household chores the old-fashioned way, such as mopping the floor, scrubbing the bathroom and cleaning the windows, will help you to melt kilos.

10.  Get Active In The Office

Instead of sending an email, why not go over to your colleague and speak to them?  It might not seem like much but every bit of exercise adds up throughout the day and the next thing you know, you would have clocked in even more exercise time.

11.  Cycle To Work

Cycling is one of the easiest ways to fit exercise into our daily routine.  Ride your bike to work, school or the shops and you will be surprised how much exercise you will fit in without even trying.  

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