Work Out Without Working Out

ScaleA 2012 study by the NSW Food Authority and NSW Health found that men are most likely to put on weight over winter with 53 per cent of males envisaging a 2-5 kg weight gain compared to 38 per cent of females. The study also found that 90 per cent say they eat more fast and snack foods and takeaways because they make them feel warmer and happier.

Gaining weight over winter is most likely the combined effect of exercising less (due to the shorter days and colder weather) and consuming more comfort food. One way to battle this problem is to increase your incidental exercises, i.e. working out without working out. You can do this by:

  • Walk and use public transport to get to work instead of driving. Aim to walk briskly as it is more beneficial.
  • If you’re catching the bus or train get off a stop or two earlier.
  • When you’re at work, use the stairs rather than the lift.
  • Use the bathroom furthest away (or on another floor) from your desk.
  • Stand up while you’re talking on the phone.
  • Walk around the block to get your morning coffee, even though the cafe may be at the bottom of your building.
  • When you go shopping, park the car further away from the entrance of the shops. You’re more likely to find a park there.
  • Leave the shopping trolley behind and carry the groceries back to your car.
  • Do more housework, like vacuuming, mopping the floor, scrubbing the bathroom or gardening.
  • Don’t use the dishwasher.
  • Walk the dog more (your dog will also be happier).
  • If you’re meeting a friend for coffee, get a takeaway and walk instead of sitting with them in a cafe.
  • When you’re watching TV, do some chores that require you to stand up – like ironing or folding the washing.
  • Walk around the house during commercial breaks.

Your body is designed to move. If you find it hard to fit in time for working out or training with a personal trainer, then you should increase your incidental exercises.



Andrew is the owner and principal trainer of Health Jigsaw. He is a highly sought-after trainer and has been a personal trainer since 1997. Andrew has previously worked in a five-star luxury resort, large fitness centres and an exclusive personal training studio.

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