As a personal trainer, I work with a variety of clients (客户). 【小题1】 More often, however, I work with people who are out of shape and just don’t know how to get started. For those people, here are simple ways to sneak exercise into their daily lives without too much effort.

Count your steps.

You can easily download a step counting app to track your steps for a full week and use the average number per day as your personal minimum (最小值). Check in with yourself each evening after dinner to see if you’ve hit your daily minimum. 【小题2】 Increase the number by five per cent for a few weeks before adding another five per cent.

【小题3】

When you watch TV, get up during commercials to walk around the house and/or do arm exercises with dumbbells or resistance bands. You could also climb a level in your home whenever the commercials are playing; top to bottom or bottom to top and back, depending on where your TV is.

Walk after eating.

It is reported that walking for just 1 0 minutes after eating a meal can lower blood sugar levels by 22 per cent. This is especially significant for people living with diabetes (糖尿病). 【小题4】

Sit Up Straighter.

It’s a given that many of us sit too much these days. 【小题5】 One way to offset (弥补) this is to perform “back pocket” stretches hourly throughout your day when you are sitting. These movements build strength in the muscles of the upper back and only take a few seconds to do.