Here are several small steps that can infuse heart-healthy intensity into your everyday work and play. If you're new to vigorous activity, start slow and easy before trying to do more. Then introduce small advances, easing up when you feel you need a break. If you have high blood pressure, avoid caffeinated beverages before vigorous activity, since caffeine further increases heart rate and blood pressure. Finally, be enthusiastic, but don't overdo it. You want to feel good enough tomorrow to do it again.
1. Sneak In Surges The next time you're out walking, and you're warmed up, pick up the pace for 1 to 2 minutes. Slow down to take a breather, then repeat. You'll not only burn more calories, you'll also condition your body to feel comfortable at a faster pace so you'll be able to move more briskly every time you walk.
2. Power Clean A grimy house is better than Gold's Gym. Spin your favorite CDs, grab the cleaning supplies, and don't break 'til the last dust speck is spoken for. Alternate between upstairs and downstairs chores (instead of one floor at a time) to take advantage of the stairs -- your home's best calorie burner.
3. Step to It Whenever you see a set of stairs, take them. If there's time, go back down and take them again. If flexibility and balance aren't an issue, take two steps at a time. It's an easy way to get a burst of exercise intensity every day.
4. Head for the Hills Walking or riding a bike uphill means working harder against gravity -- an added challenge for your muscles, heart, and lungs. Tackle some inclines (start with gentle ones) once or twice a week. When walking uphill, lean forward slightly to engage your powerful glute muscles. Walking downhill can be harder on your knees, so slow your pace, keep your knees slightly bent, and take shorter steps.
5. Find Fast Friends Plan a few walks a week with someone who's just a hair fitter and faster than you. (That means you'll walk briskly enough to have a simple conversation, but not much more.) You'll push beyond your comfort zone and get fitter, faster yourself. Bonus: Exercising with a friend makes time fly, and you're more likely to stick to your routine if you make a date to do it with someone else.
6. Preprogram It If you use a treadmill or other aerobic exercise equipment, choose the "interval" program to automatically add inclines, increased resistance, and higher-speed bursts to your workout.
7. Seek Tougher Terrain Hiking trails, soft sand, and grassy fields all make you use more muscles and burn more calories than you would going at the same pace on asphalt. They're often in prettier places, too -- so get off the beaten path whenever possible.
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