Small changes in your daily routine can help you burn extra calories—but with today’s sedentary lifestyles, it’s up to us to invent our own opportunities to move our bodies.

* Take the stairs if you only need to go up five floors or less or down 10 floors or less.
* Walk or bike to errands less than 1 mile away.
* Change “classes” at work. Every hour or so, take four minutes to walk around–a bathroom break, visiting a colleague, etc.
* Do one household task at a time, or make a separate trip (on foot) for each errand.
* Keep moving. While watching your kids at sports games or practice, use that time to walk or jog around the field.
* Do your own gardening and yard work and housecleaning, burning calories and saving money.