5 easy ways to make time for exercise

No time to exercise? We don't buy it! There's no one who can't spare a few minutes for a walk, so take advantage of these five hidden pockets of downtime to shake a leg.

• Many people have discovered the joys of sunrise fitness
• Before the rest of the neighbourhood wakes in the morning, throw on some sweats and take 20 to 30 minutes to do what you love: an early morning stroll, stretch, bike ride or fitness video
• Then jump in the shower and start the rest of your day

• It takes just 10 minutes to eat a healthy lunch, but we often have 30 to 60 minutes allotted for lunchtime
• Use at least half your time for a walk or a light stretching or strengthening routine

• Everyone is fed and the kitchen is finally clean. At this point, many people settle into a chair for post-supper television watching. This is the perfect time for a neighbourhood walk
• Invite family members; it's a great way to talk about the day that's passed or the week ahead
• Or do the opposite; declare that for 30 minutes every day after dinner you get private time, to do as you wish. After all, you've earned it

• Can you watch less? You can fit in a 30-minute walk just by giving up one show. Do you really need to watch reruns or the local evening news?
• If you just can't give up the habit, invest in a treadmill or stationary bicycle and log a couple of miles during your favourite program
• Or do simple calisthenics or weightlifting with light dumbbells as you watch
• Or simply stand up and march in place!

How many calories can you burn in 15 minutes? Depends on what you do, of course, as well as what you weigh, and your fitness levels. But a quick workout can really make a difference!

Here are the calorie burns for several activities for a person weighing 75 kilograms (165 pounds). As a benchmark, at that weight you burn 20 calories by sitting.

• High-impact aerobics: 131
• Badminton: 84
• Bicycling (leisurely): 74
• Canoeing (slowly): 84
• Carpentry: 69
• Carrying an infant: 69
• Fast ballroom dancing: 104
• Gardening: 101
• Housework: 54
• Jogging: 131
• Mowing: 82
• Playing piano: 52
• Running at full speed: 336
• Shopping: 45
• Soccer (casual): 131
• Swimming (moderate): 114
• Washing dishes: 42
• Walking (slow): 52
• Walking (fast): 92
• Vinyasa yoga: 163

Remember, exercise helps your cells soak up more glucose so there's less of it in your bloodstream. And once you get going, it feels terrific.