Keep in shape with 4 'as simple as nothing' exercises

Working out after a long day at work can seem daunting and tiring. Lack of time or not being able to get to the gym are two of the most common excuses we use to avoid exercising. Here are four super effective and easy ways to get in a workout.

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Climb stairs

Now, researchers at McMaster University in Ontario, Canada, suggest that taking the stairs for 30 minutes a week could give the body a good workout.

“Stair climbing is a form of exercise that anyone can do at home, after work or during their lunch hour,” said Martin Gibala, a kinesiology instructor at McMaster and lead author of the study.

Stair climbing is a vigorous activity that can help us stay in shape. Previous research has found that climbing stairs can burn calories two to three times faster than walking briskly on level ground.

The study followed 17 healthy male volunteers, average age 64, as they walked, lifted weights, or climbed stairs; stair climbing was the most demanding. It was twice as strenuous as brisk walking on a flat surface, and 50% more strenuous than walking uphill or lifting weights. Participants reached their peak effort much faster climbing stairs than walking, which is why we often gasp for air when climbing stairs.

In the new study, published in Medicine & Science in Sports & Exercise, Gibala and colleagues set out to determine whether sprint interval training (SIT) – short bursts of intense exercise interspersed with recovery periods – is an effective and time-efficient way to improve fitness.

A total of 31 sedentary women with no other health problems were divided into two separate groups, each committed to a certain form of exercise. Both groups were asked to perform a 10-minute workout that included a warm-up, cool-down, and recovery.

The first involved three 20-second bursts of “all-out” stair climbing. The results were then compared with those of people who exercised on a stationary bike. Cycling has been shown to improve fitness. In the second experiment, participants strenuously climbed up and down an airplane staircase for 60 seconds, something that could easily be done at home. The groups trained for 1.5 months.

The results showed that stair climbing increased cardiopulmonary fitness, an important health marker linked to longevity. Interval training helps fit exercise into your life, rather than having to adjust your schedule around it.

Giabala, author of "The One Minute Workout," claims 10 minutes of easy exercise with three 20-second sprints interspersed, is as effective as 50 minutes of continuous, moderate-intensity exercise.

Taking the stairs seems like a low-impact way to get cardio, without having to go to the gym, and without even realizing you're exercising.

Here are three other exercises that are “as simple as pie” but still very effective in keeping in shape.

Walk

A 2015 study presented at the European Society of Cardiology Congress found that just 25 minutes of brisk walking a day can add up to seven years to your life. A group of 69 healthy, non-smoking people, aged 30 and 60, who did not exercise regularly, were examined in a study at Saarland University in Germany. After six months of regular aerobic exercise, blood tests showed that high-intensity interval training and strength training activated anti-aging processes and helped repair old DNA.

Dancing

Hitting the dance floor can be a total-body workout that strengthens your heart, builds strength, and sharpens your balance and coordination. A 30-minute dance class can burn between 130 and 250 calories, about the same as jogging. The numbers can vary widely, from under 200 calories an hour for slow dances like tango; 350 calories for faster dances like swing; and over 500 calories for step aerobics.

Play a musical instrument

A 2014 study found that playing a musical instrument, such as the violin, can help burn calories. Playing the violin for an hour burns about 175 calories, which is equivalent to 1/2 a Snickers Bar or 2 glasses of wine. A 110-pound person will burn 38 calories playing the violin for 30 minutes.

We can stay in shape by doing activities we enjoy without even realizing we are exercising.

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