If you're not ready to jump into a full-blown exercise program, increasing your daily lifestyle activities can be a good alternative to doing nothing at all. At first, this approach may seem like a cop-out, a cheater's excuse to avoid the gym. However, scores of studies show that even a little activity goes a long way. Most recently, for example, a study done at Harvard University found that middle-aged and older women who take daily strolls on a regular basis reap notable cardiovascular benefits and experience moderate weight loss.

Both the American College of Sports Medicine and the American Heart Association recommend trying to accumulate at least 30 minutes of activity almost every day. You can also look at it from the point of view of calorie burn if you find that more motivating; your goal should be to burn 1,000 calories or more each week through increased activity.

What counts as activity? Anything that gets you moving. It all adds up. But you've constantly got to be on the lookout for good opportunities to get up and go. Let me toss out a few quick examples that should work for virtually anyone:

• A quick run through your garden to pull some weeds (burns 60 calories)
• Lugging your toddler around the house for 5-6 minutes (burns 40 calories)
• Forgoing an escalator and walking up one flight of stairs (burns 16 calories per flight)
• Window shopping for 10 minutes (burns 35 calories)
• Singing "We are the World" at a karaoke bar (burns 20.7 calories)