Top 10 Non-Gym Exercises

Sticking to a regular weekly workout schedule is a very nice idea, but not a very realistic one for most of us. Usually it's not for lack of interest, but rather that the demands of work and significant others tend to present themselves so much more clearly -- and loudly -- than those of our own bodies.

Rather than trying to reorganize your entire life, accept that you won't always make it to the gym when you want to. Now, take solace in the fact that there are alternate means of keeping yourself healthy and toned when you can't make it out of the house or away from the desk.

Keep in mind that the tips presented below won't suffice as a complete substitute to your ideal routine; they will, however, tide you over when the rest of your life gets too busy.

Number 10

Walk to work - Hopping into the car every morning can be a tough habit to break, so you might find it easier to switch to transportation by foot in the summertime, when the weather provides some additional enticement. The health benefits to walking are multifold: Your heart and lungs will become more efficient, blood pressure and heart rate will both be reduced, cellular respiration will improve, and walking helps control blood sugar and cholesterol levels.

Of course, the impact of walking depends on the length of the route and the intensity with which you approach it. Use this as a rough measuring stick: A brisk walk can burn up to 100 calories per mile or 300 calories per hour.

Number 9

Take the stairs - There's a reason why a piece of exercise equipment was designed after a staircase. Climbing stairs provides a thorough aerobic workout, and will help tone muscles in your calves, thighs and buttocks. In fact, taking the real stairs will provide something of an upper body workout that the stair climber in the gym won't, thanks to an absence of armrests to lean on.

As stair climbing is a weight-bearing exercise (meaning that you support your own weight as you do it), it strengthens your bones. Bypassing the elevator is also a great way to burn twice as many calories as you would walking; climbing six flights a day over a full year could shed up to 18 pounds.

Number 8

Mow the lawn - No, using a ride mower doesn't count. You'll get the most benefits out of using an old-fashioned hand mower: In addition to the lower body workout it provides, you'll put your biceps and triceps to good use.

Of course, for those readers with larger yards, the hand mower might not be an option. After all, the grass is going to need cutting whether you have the time to do it as exercise or not. But you should at least use some kind of hand-propelled device for the aerobics... you might as well sit on the couch if you use a ride mower.

Number 7

Shovel snow - Here's another one of those workouts that'll score you domestic points in the process. Shoveling snow, however, makes for much more intense exercise than most household chores. Working through a typical driveway's worth of snow can be compared to running nine miles over the course of an hour, or playing a good round of tennis. Here's another way to look at it: Loading a shovel with 16 pounds of snow, 12 times per minute, translates to lifting almost 2,000 pounds in a 10-minute period.

The bulk of this work will be funneled to your upper and lower back, shoulders, buttocks, and legs. But be warned: This is not the activity for the completely out-of-shape man. You need to be at some level of fitness before tackling the snowbanks, otherwise you'll be risking back or muscle damage, or even a heart attack.

Number 6

Exercise with your dog - If your only source of discipline is yourself, you'll invariably find excuses to skip out on getting regular fresh air and exercise. Watching a dog squat to unload one on the carpet, on the other hand, will get you off the couch and out the door for a walk pretty quick.

A pet will inspire more than just bathroom breaks. The enthusiasm of a dog is contagious; before long, you'll find yourself taking daylong hikes and spending the day in the park, playing Frisbee and catch. If you can't keep a dog at your place for some reason, offer to baby-sit someone else's or, better yet, volunteer your services to a shelter or seeing eye dog training center.

Five ways to work out in your office or living room...

Number 5

Use exercise bands - Resistance training doesn't demand much when it comes to equipment: A set of exercise bands is portable, relatively inexpensive and an effective way to target specific muscles groups. There really are a countless number of exercises that you can accomplish using them.

Most band sets will come with guides outlining training regimens; slews of others can be found online. You might occasionally require the assistance of a desk or doorway, but you'll never have to leave the house or office to use these effectively.

Number 4

Enjoy a chair workout - Regardless of where you work or whether you even work at all, chances are you'll find yourself sitting down at some point during the day. The great thing about chair exercises is how unobtrusive they are: most can be accomplished even in the midst of writing up a report or watching TV.

Back your chair up against a wall and, keeping your back completely erect, raise your knees up to form a 90-degree angle. You'll feel the burn in your muscles, and eventually you'll see the results in them too. Talk to your trainer, and he'll be able to direct you to literally dozens of other exercises and stretches that can be accomplished in a sitting position.

Number 3

Use an exercise ball - You might feel a bit ridiculous sitting on an exercise ball at work, and that's understandable. If that's the case, then try using one at home, because it will pay off.

The act of sitting invites slumping and poor posture. Simply switching over to an exercise ball immediately initiates positive results, beginning with the engagement of postural muscles, abs, glutes, and other leg muscles. Abdominal stability and balance will both improve, and other ball exercises will be within easy access. This is a transition that should be eased into. Start by sitting on the ball for a half-hour a day, and then build up according to your daily tolerance.

Number 2

Lift weights at work - The only difference between the weight room at the gym and any other room is, well, weights, right? So what's stopping you from lugging a set into the bedroom or office and cutting the gym out of the equation altogether?

Of course, there are plenty of other tools at the gym that aren't quite as replicable. But take advantage of the fact that weights are and haul a pair to the office. Take a break during the day to work on whatever muscles you would normally train.

Number 1

Do tool-free exercises - We've talked about widely used exercises you can pull off in your office with minimal equipment; there are plenty of others that require none at all. Sit-ups, pushups, crunches, and squats are always an option, and a good way to clear your hands between conference calls.

no more excuses!

Follow these pointers, and soon you'll see results. You really don't need a consistent gym environment to stay in shape.