Regular exercise can lower your risk for heart disease, diabetes, and even some forms of cancer. Yet many people still aren’t making physical activity a priority. In its first-ever single-topic special issue, the September 2008 Harvard Health Letter offers 27 tips to get your heart rate up without going to the gym. Its recommendations include these:

1. Take the faraway spot. Walking from the farthest corner of the parking lot will burn a few calories. If it’s a parking garage, go to the roof and use the stairs.
2. Get into the swing of it. Swinging your arms when you walk will help you reach the brisk pace of 3 to 4 miles per hour that is the most healthful.
3. Be part of the fun. Adults shouldn’t miss a chance to jump into the fray if kids are playing on a playground or splashing around in the water. Playing along will strengthen muscles and bones and set a good example.
4. Clean house. Even if you have a cleaning service, you can take responsibility for vacuuming a couple of rooms yourself. Fifteen minutes burns around 80 calories.
5. Adopt someone as your walking, jogging, or biking buddy... Adding a social element to exercise helps many people stick with it.
6. ... even a buddy with four legs. Several studies have shown that dog owners get more exercise than the canineless.
7. Be a stair master. Taking the stairs is good for your legs, knees, and cardiovascular system. Don’t overdo; take one flight at a time.

Also in this special exercise-themed issue:

•   Why we should exercise—and why we don’t
•   Exercise gadgets
•   Tracking exercise in metabolic equivalents (METs)
•   Benefits of yoga
•   Knee injuries in female athletes
•   Discussion with I-Min Lee, Harvard activity and health expert

The Harvard Health Letter is available from Harvard Health Publications, the publishing division of Harvard Medical School, at www.health.harvard.edu/health or by calling 877-649-9457 (toll-free).

As printed in the VHL Family Forum 16:3, September 2008. For permission to reprint, please contact VHL Family Alliance, editor@vhl.org.