Turn This Easy Sunday Dinner Into A Week Of Healthy Lunches

If you’re the type of person who likes to eat for efficiency, cooking a different dish every day can really be a drag. Sure, variety is nice, but sometimes you just don’t have the time or energy time to dig up a recipe, hunt down the ingredients, and actually throw it all together. Frankly, you’d be happy eating the same meal every day of the work week. Lucky for you, that’s actually something you can totally do.

The recipe you’re looking for is a grain bowl: It has all the nutrients you typically want in a well-rounded, healthy meal (complex carbohydrates, protein, and fiber) and it’s made out of sturdy ingredients that are designed to last. Plus, it’s easy to make in bulk and store for an entire week.

However, before you actually choose a grain bowl recipe, you’ll want to take all of your ingredients into consideration. Certain grains, vegetables, and proteins last longer than others, so it’s important to opt for the varieties that will actually hold up for a whole week. Once you’ve selected your desired ingredients, cook them in bulk, store them up, and eat easy every day.

First, choose a sturdy grain.
“Barley, farro, quinoa, couscous, sweet potato, yams, and pumpkin hold up fairly well over the course of a week, and are rich in fiber and other nutrients,” says Edwina Clark, M.S., R.D., a certified sports dietitian, and head of nutrition and wellness at Yummly. In addition to being great carb sources, some of these grains (like quinoa) also provide an extra hit of protein. And they’ll keep in your fridge until Friday, which means if you make enough on Sunday night, you’ll be able to eat them throughout the entire work week.

Then, opt for vegetables that won’t get soggy.
When it comes to veggies, it’s important to know which varieties have real staying potential. Clarke says that uncooked foods like carrots, bell peppers, spinach, and tomatoes have a shelf life of about a week. You can chop these veggies up, store them in your fridge, and serve them raw in your grain bowl for a colorful crunch.

If you’d rather use cooked vegetables in your grain bowl, you’ll want to opt for varieties like beets, cauliflower, and carrots. Clarke says these will last longer than others because they’re more structured than leafy greens, tomatoes, and mushrooms, which can become mushy when cooked. You can cook them whichever way you like, but roasting is a great, low-lift way to make a bunch at once.

Mix up some dressing for a splash of flavor.
Most vinaigrette recipes will last for a couple weeks, so you can pick a couple easy recipes, make them ahead of time, and dip into your stash for a different flavor every day. Bring a bottle or small container (empty spice jars work great!) to work with you—or, if you prefer, dress your bowl before you leave each morning. Unlike a leafy salad, the grains will soak up the liquid without wilting.

Next, pick a protein that won’t go bad by Friday.
This is the tricky part. Clarke says that red meat like steaks and roasts can last up to five days in the fridge. Most other meats cannot. Turkey, chicken, and ground beef are only safe to eat up to two days after being cooked.

If you don’t want to go the red meat route, one solution here is to freeze your meat after cooking it. So after you roast or grill chicken breasts, toss them in the freezer, and when you’re ready to eat, simply pop them in the microwave for a couple of minutes. Using the microwave will not give you back that original, freshly cooked chicken taste and texture, but it will get you your protein fill in a safe way.

Another option is to choose vegetarian proteins like tofu and hard boiled eggs, which Clarke says can last a full week. And be sure to consider a couple other less obvious options like nuts and cottage cheese. Of course, if you still want that more meaty kick, you may want to invest in a couple cans of fish like tuna or salmon. Pop them open and top your grain bowl with them when you’re ready to eat.

Finally, measure out enough to get you from Monday through Friday.
Aim to make six servings of each ingredient, which will serve as dinner on Sunday and lunch for the rest of the week. If you’re following a recipe that makes two servings, simply triple it. If you’re winging it, use one cup grains (measured dry), cut up (and cook up) six cups of vegetables, and prepare 1.5 pounds of your meat or veg protein. Portion everything out into one dinner bowl and five lunch containers and bask in the glow of being a healthy meal prep goddess.

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Are these 7 “Healthy” Foods As Healthy As You Think?

Is a granola bar “healthy”? What about sushi or coconut oil?

In May of this year, the New York Times and the polling firm Morning Consult surveyed average Americans and nutritionists about their thoughts on the healthfulness of 52 common foods. Turns out that what’s “healthy” is not a cut-and-dry answer; there was plenty of debate over what’s “good for you” and what’s not. Here are the top seven foods that nutritionists and the public can’t seem to agree on — and why we think the gap exists:

Foods the Public Considers ‘Healthy’ (But Not Nutritionists)

1. Granola Bars/Granola
According to the survey, more than 70% of the public deemed granola bars and granola as healthy, but less than 50% of nutritionists agreed. Granola bars and granola contain a medley of wholesome ingredients (usually oats, honey, dried fruit and nuts to name a few), so it’s no wonder they’re seen as healthy by the public. Unfortunately, these ingredients are also calorie-dense, not to mention there are preservatives, additives and added sugars found in many store-bought varieties. For example, a Clif Bar Oatmeal Raisin Walnut (250 calories, 20 grams sugar) packs more calories — and nearly as many grams of sugar — than one Hershey’s Milk Chocolate Bar (210 calories, 24 grams sugar).

Nutrition Tip: 

• Read the nutrition label. Aim for less than 35% of calories coming from sugar in your granola or granola bar.
• Investigate the ingredients list. Can you recognize the ingredients?
• Make your own granola bars and granola. Try this easy six-ingredient granola recipe.

2. Coconut Oil
Coconut oil is exceptionally high (about 90%, in fact) in saturated fat, a fat linked with higher levels of blood cholesterol and heart disease risk. However, google “coconut oil,” and you will find millions of search results endorsing coconut oil as a skin moisturizer, cooking essential and a natural remedy, among other uses. Our senior registered dietitian and food and nutrition editor, Elle Penner, decided to investigate: Is coconut oil all it’s cracked up to be? She concluded that although the predominant saturated fat in coconut oil, lauric acid, has a slightly beneficial effect on cholesterol levels when used in place of other saturated fats, coconut oil is still a calorie-dense fat and best used in moderation. Keep it in your pantry, but don’t rely on it as your only source of cooking oil.

Nutrition Tip: In addition to coconut oil, stock up on an array of vegetable oils such as olive and canola, which contain mostly unsaturated fat.

3. Frozen Yogurt
In recent years, we’ve seen an explosion of frozen yogurt stores, which have earned a health halo via their claims of froyo being lowfat and high in calcium and probiotics. But what froyo stores don’t tell you is that the healthy bacteria usually don’t survive long enough to enter your digestive tract due to long shelf life and manufacturing processes. On top of that, frozen yogurt is extremely high in sugar — a 1/2-cup serving delivers 17 grams of sugar! For example, if you investigate the ingredients list of popular froyo chain Yogurtland, you will find that sugar or a sugar substitute is the second most-used ingredient in most of their frozen yogurt. (How many of these 44 nicknames for added sugar can you recognize?)

In addition, most froyo stores have a self-serve layout, making it easy to overdo it on the portion size and add on unlimited toppings. Don’t get us wrong — we’re not saying you should forgo froyo with friends, but as with everything, moderation is key.

Nutrition Tip:

• Portion control: Ask for the small cup. Go to the toppings station first, and load your cup with fresh fruit, anything else you want and then top it with froyo.
• Try plain Greek yogurt with your favorite froyo toppings instead. It’s high in protein, and you can control the amount of added sugars.

4. Orange Juice
More than 75% of the public viewed orange juice as healthy, whereas 62% of nutritionists did. Juices have had a bad rep among nutrition pros for quite some time because of their high-sugar, low-fiber content. Many store-bought juices are practically liquid sugar. One 8-ounce serving of Tropicana No Pulp contains 22 grams of sugar, which is only 2 grams less than a Hershey bar. This isn’t to say that the public is misinformed on the healthfulness of orange juice. OJ, specifically the home-juiced with pulp kind, does pack nutritious fiber, vitamins and minerals.

Nutrition Tip: Opt for the whole fruit instead. We know a refreshing glass of juice is hard to beat, so enjoy juice as part of a balanced diet (about 4 ounces per day).

Foods Nutritionists Consider ‘Healthy’ (But Not the Public)

5. Quinoa
A recent Harvard study showed that people who ate 70 grams of whole grains per day, or about 4 servings, had a lower mortality rate compared with those who ate little or no whole grains. More than just a whole grain ingredient (technically it’s a seed), quinoa is a complete protein, containing all nine essential amino acids. So, why the disconnect between experts and the public? This may be because quinoa is relatively new to the American diet and not many know what to make of it yet. Based on 2016’s Google Food Trends, quinoa is falling in trendiness and expected to decrease in demand every year. Despite this, the Google query “is quinoa gluten free?” (and, yes, it is) grew by 16%, suggesting that those following a gluten-free diet are still interested in the pseudograin.

Recipe Tip: Nutty, chewy and fluffy, quinoa works great in any dish in addition to or in place of grains such as rice, barley or couscous. Get inspired with our list of quinoa recipes.

6. Tofu
Tofu, the popular meat alternative made from soybeans, is a very good source of protein at 10 grams per half-cup. It’s also rich in calcium, iron and omega-3 fatty acids! In the public eye, soy can seem controversial because it contains isoflavones, phytoestrogens that mimic the hormone estrogen and can disrupt the body’s normal functions. Although some feared that these estrogen-like compounds would increase the risk of hormone-related cancers, studies have proved otherwise — and that regular soy consumption may reduce breast cancer risk in women (see here and here). Soy’s effects on health are still being actively researched, but most experts agree that it is safe even for breast cancer survivors to eat up to three servings of soy foods per day.

Recipe Tip: Plain tofu can be pretty bland and boring, so here are 52 brilliant ways to spice it up.

7. Sushi
Now consumed all over the world, this Japanese staple is shedding its foreigner status. Let’s break sushi down into its main components: rice, fish, seaweed, ginger and wasabi. Rice provides the carbohydrate-rich base for sustaining fullness. Fish provides heart-healthy omega-3 fatty acids and filling protein. Seaweed is an excellent source of iodine, an essential element that regulates the thyroid gland. Ginger and wasabi provide antioxidants, vitamins and minerals. With so much to love, it’s hard to see cons, but be aware — one specialty roll can contain 550 calories and nearly half your maximum daily sodium recommendation!

Nutrition Tip: Learn how to order sushi without breaking the calorie bank.

Bottom line, your diet doesn’t need to categorize every food as “good” or “bad.” If you love frozen yogurt and granola, have some! If you aren’t keen on tofu or quinoa, explore them — but don’t force it into your diet to feel “healthy.” Keep your health and fitness goals on track with a balanced diet, exercise and, of course, moderate indulgences. (And make tracking it all easier by logging it into your MyFitnessPal app.)

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Did You Pull or Strain a Muscle? Here’s What to Do Next

Whether you made a move too fast, too quickly or too intensely, unfortunately, muscle sprains and strains happen. Usually, they result from trying to outperform your current capabilities, not warming up adequately, not using correct alignment during exercises (especially while lifting heavy weights and/or moving too fast) or pushing yourself when you are too tired or not properly fueled. Sometimes, even when you’ve done everything right, they can also just happen.

If you do find yourself sidelined by a pulled or strained muscle, here are a few tips to help you treat your body right to recover swiftly.

What’s the difference between a sprain and a strain?
First things first — it’s important to determine what happened. The American College of Sports Medicine defines a sprain as an injury to a ligament and a strain as an injury to a muscle or tendon; they can both vary in degree from mild to severe. If you experience stiff, sore, tender muscles and/or swelling, you may have a muscle strain. If you experience pain, swelling or bruising, then you may be dealing with a sprain. And anything that leaves you with limited or impossible mobility, severe pain and/or lots of swelling or bruising should be seen by a doctor.
How should you deal if it happens to you?
ACSM recommends the “PRICE” principle for dealing with sprains and strains:

P: protect from further injury, or stop what you are doing immediately and apply a splint, pad or crutches, if appropriate for more severe injuries.

R: restrict activity, or avoid further movement within that area for at least 48–72 hours.

I: apply ice for 15–20 minutes every 60–90 minutes.

C: apply compression. Consider using a wrap bandage, which may be removed during icing, to help support and protect the area.

E: elevate the injured area to help reduce or minimize swelling.

Over-the-counter pain relievers like ibuprofen and/or muscle rubs or creams may also provide relief, as can certain vitamins and herbal supplements like vitamin C, bromelain, turmeric and arnica. (Check with your doctor before taking anything.)
What can you do if you aren’t able to do your regular workouts?
Before you throw in the towel on your workout regimen because you have to rest the injured area, get creative about what movements you can do instead. If you pulled your hamstring muscle, for example, your regular running routine isn’t going to work, but you could use this time for some serious cross-training with an upper-body ergometer. You might be surprised at what a challenge it can be to perform a cardiovascular workout using only your upper half!

Or, check out this 20-minute, full-body seated chair workout designed to build core strength, functional flexibility and improve your posture, all without standing up once. While it’s a bummer when you can’t continue on with your regular routine, recovering from an injury can also be a blessing in disguise. It not only helps you appreciate what your body does for you on a daily basis, it can also break you out of a fitness rut and force you to mix up your moves, which could even lead to better results (especially once you are able to get back to the gym and hit it hard again).

What if it’s more than just a sprain or strain?
If you notice instability around a joint, or you’re unable to use the part of your body that is injured, you may have a more serious injury, such as a ligament or muscle tear. That could require a specific course of treatment and rehabilitation in order to heal properly.

When in doubt or if you’re in an extreme amount of pain, don’t wait to seek medical assistance. You may need expert attention for the treatment of your injury, so it’s important to get professional help right away if you’re badly hurt.

*This article is not meant as a substitute for medical advice or treatment. Seek professional medical assistance immediately anytime you are injured.

Have you ever dealt with a muscle sprain or strain? How did you handle it? Did you find other ways to work out while you were healing? Share your best tips with us in the comments below!

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20-Minute Egg in Spicy Tomato Sauce

Healthy Nibbles and Bits delivers a breakfast of champions — filled with vegetables, spicy tomato sauce and topped with perfectly braised eggs — in just 20 minutes. Canned or frozen corn kernels cut down on prep time. Don’t be intimidated by the spices in this recipe; if you can’t find them at your local grocery store, we’ve provided simple substitutions. For added energy and calories, serve with potatoes or whole-grain bread.

20-Minute Egg in Spicy Tomato Sauce

Ingredients

• 2 tablespoons olive oil
• 1/2 cup chopped onions
• 2 cloves garlic, minced
• 1/2 cup corn kernels
• 1 cup chopped kale
• 1 cup chopped tomatoes
• 1/2 teaspoon sumac (see notes)
• 1/2 teaspoon ras el hanout (see notes)
• 4 large eggs
• Salt and pepper, to taste
• Optional garnish: chopped parsley

Directions

Heat oil in a skillet over medium heat. When the pan is hot, add onions and sauté for 2–3 minutes. Add garlic and a pinch of salt, and sauté for 30 seconds. Add corn and kale. When the kale has started to wilt, add tomatoes, and cook for 1–2 minutes. Stir in the sumac and ras el hanout.

Move the vegetables in the pan to create 4 wells for the eggs. Crack an egg into each well. Reduce heat to low, and cover the skillet with a lid. Cook the eggs until the whites are set, about 4–5 minutes. Check the eggs constantly to make sure that you don’t overcook them. Turn off the heat. Add more salt and pepper to taste, and garnish with parsley if desired.

Notes:
Sumac is a versatile spice with a tangy lemony flavor used in Middle Eastern cuisine. If your local grocery store does not carry sumac, you can substitute with 1/2 teaspoon lemon juice or lemon zest.

Ras el hanout is a seasoning blend used in Moroccan and North African cuisine. For this recipe, you can substitute 1/4 teaspoon ground cumin, 1/8 teaspoon ground ginger and a pinch each of paprika, ground coriander, ground cinnamon, ground allspice and ground cloves.

Nutrition Information

Serves: 2 |  Serving Size: 1/2 recipe

Per serving: Calories: 338; Total Fat: 24g; Saturated Fat: 5g; Monounsaturated Fat: 14g; Cholesterol: 372mg; Sodium: 454mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 5g; Protein: 16g

Nutrition Bonus: Potassium: 470mg; Iron: 16%; Vitamin A: 37%; Vitamin C: 41%; Calcium: 10% 

Lisa is from San Francisco and has passion for eating well and staying in shape through kickboxing, yoga, and cycling classes. She loves experimenting with new recipes and fitness routines, which she document on her blog, Healthy Nibbles & Bits. When she’s not blogging or exercising, she’s most likely watching Jeopardy! or British TV shows. For more from Lisa, follow her on Facebook, Instagram and Pinterest.

Photo courtesy of Lisa Lin. Original recipe can be found on Healthy Nibbles and Bits.

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3 Pushup Workouts for Any Fitness Level

Doing pushups from the floor can be a daunting task if you’re a beginner. On the other hand, regular pushups can be too easy for the advanced exerciser.

Luckily, these three pushup workouts can take you from zero to hero in the pushup department or give you a new challenge if you’ve been rocking regular pushups for a while.

For all three workouts, you’ll use what’s called a “mechanical drop set.” Basically, you’ll do three exercises in a row, each of which is slightly easier than the previous one. This allows you to keep working even as you fatigue, so you’ll build more strength in less time.

Perform each exercise until you’re about two reps shy of failure. If you couldn’t do another rep with good form, you’ve gone too far. Then, move on to the next exercise and repeat.

For example:

Hands-Elevated Pushup: As many reps as possible (stop at two shy of failure)
Shoulder Taps: As many reps as possible (stop at two shy of failure)
High Plank: Hold as long as possible (stop just before your hips start to sag or your elbows start to bend)

Rest 1–2 minutes, then repeat for 3–4 rounds total.

Exercise #1: Hands-Elevated Pushup

The hands-elevated pushup is the best way to progress toward doing pushups on the floor. By placing your hands on an elevated surface such as a box, bench or wall, you can work through a full range of motion, which can’t be said for pushups on your knees.

Make sure to keep a straight line from head to toe by squeezing your glutes, bracing your abs and making a double chin. As you lower yourself to the box, imagine pulling yourself down chest-first using your shoulder blades. Don’t let your head poke forward or hips sag, and be sure to keep your elbows tucked at about 45 degrees from your sides.

Aim to lower your hands over time as you get stronger, and eventually you’ll be able to do pushups on the floor.

Exercise #2: Shoulder Taps

As mentioned before, pushups require a ton of core control to prevent the hips from sagging or rotating. Shoulder taps challenge your abs and glutes to keep your hips still, all while building stability in the shoulders as your hands leave the ground.

Set up as you would for the top of a pushup, but move your feet slightly wider. As you lift one hand off the floor, push the opposite hand through the ground to maintain a solid position.

Exercise #3: High Plank

After the first two exercises, your shoulders and core will be fatigued. To finish them off, simply hold the top of the pushup (known as a high plank). If that’s too easy, you can lift one leg slightly off the ground to increase the demand on your core. Just be sure not to let your lower back arch or your head poke forward.

Exercise #1: Hand-Release Pushup

As you get stronger, you’ll want to focus on lowering yourself into a good pushup position. This means learning to control your shoulders, elbows and core. If you’re not quite strong enough to push yourself back up yet, that’s OK. The hand-release pushup lets you take your hands off the floor at the bottom and explosively push back up, using a little momentum to get through the hardest part of the movement.

With this exercise, be careful not to let your lower back arch when you take your hands off the floor. Also, keep your shoulder blades in your back pockets when your chest is on the floor to avoid rounding your shoulders forward.

Exercise #2: Hand Switches

Much like shoulder taps, hand switches challenge your core and shoulder stability as you aim to keep a perfect straight line from head to toe. By adding a side-to-side motion, you’ll learn that it takes tremendous focus to keep your hips from swaying or sagging.

Keep your feet in one spot the whole time so only your hands are moving. Continue to squeeze your abs and glutes while maintaining a double chin.

Exercise #3: Bear Crawls

Bear crawls combine the core challenge of hand switches with a little extra shoulder mobility. By learning to reach out through the shoulder blade, you’ll improve shoulder function by getting your shoulder blade to glide along your rib cage, a motion that’s often lost due to poor posture or overuse.

Each time your hand hits the floor, imagine pushing your upper back toward the ceiling. The goal is to keep the shoulder blades far apart and not let them pinch together.

Exercise #1: Feet-Elevated Pushup

If you’re crushing pushups on the floor with ease, up the ante by elevating your feet on a box or bench. This increase in range of motion makes the movement much harder, especially when it comes to keeping your shoulders and core in a good position.

Make sure to squeeze your abs and glutes to prevent your lower back from sagging, and aim your chest for the floor first. The added range of motion makes it easy to poke your head forward first, so make a double chin to put your neck, arms and shoulder blades in alignment.

Exercise #2: 1-Leg Pushup

By taking one foot off the ground, a regular pushup becomes an adventure in core control. Your hips will want to rotate to the side of the leg that’s on the ground, so be sure to squeeze your belly and glutes to lock your hips into place. Imagine keeping your belly button pointed toward the floor the entire time.

Exercise #3: Inchworm

Inchworms involve the entire body, forcing you to maintain a straight line from your fingers to your toes. The goal is to walk your hands out as far as possible without letting your lower back arch. This takes plenty of core and shoulder stability, so start slow and gradually walk your hands out further as you get stronger.

As you return to the starting position, be sure to let your knees bend slightly so they don’t hyperextend.

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How Much Protein Do You Need to Improve Performance?

You know what proteins are: meat, fish, poultry, eggs, tofu and beans. But when it comes to performance, you may not know why, when and how much protein to take. Eating a protein-rich diet is beneficial when you work out because dietary protein is a trigger for muscle protein synthesis. This process helps you build muscle, strengthen tendons and bones and improve body composition. These beneficial adaptations are made by eating protein in combination with exercise because working out increases the body’s sensitivity to protein.

Protein intake in active people have been well-studied, and while most may laud protein’s power for building muscle, there is now very good evidence to recommend intakes far above the Recommended Daily Allowance for all athletes to maximize training adaptations and sports performance. The RDA for protein (0.36 grams per pound body weight) is the minimum amount of protein you should consume, but it is simply too low, especially for athletes.

How much protein does an athlete need daily? To figure out your daily protein goals, simply multiply your weight in pounds using one of the following formulas:

Group	Daily Protein Calculation
Growing Athletes (Kids & Teens)	0.5–0.6 grams of protein per pound body weight (1.1 to 1.3 grams of protein per kilogram body weight)
Endurance Athletes	0.5–0.6 grams of protein per pound body weight (1.1 to 1.3 grams of protein per kilogram body weight)
Strength & Power Athletes	0.7–0.9 grams of protein per pound body weight (1.54 to 1.98 grams per kilogram body weight)
Active older individuals	0.7–0.9 grams of protein per pound body weight (1.54 to 1.98 grams per kilogram body weight)

While these recommendations are not hard-and-fast rules, you can use them as general guidelines. In fact, some athletes may need even more protein to prevent loss of muscle mass during periods of high training volume, recovering from injury and low calorie intake when trying to reduce body fat.

Not all proteins are created equal. Animal proteins contain all the essential amino acids, which are the building blocks of cells required to build muscle. Animal proteins are higher in leucine, the amino acid that is thought to trigger muscle protein synthesis. Plant proteins are lower in amino acids, and most are incomplete, meaning you have to eat a greater amount and variety of vegetarian proteins to meet the amino acid needs required by most athletes.

Timing is key! Instead of focusing on simply hitting total daily protein targets, spread protein intake throughout the day to maximize its benefits. Even small amounts like 10–20 grams of protein right after a workout can be beneficial for beginners looking to ramp up strength training. If your goal is to become a more serious strength trainer, eating 20–30 grams of protein every 3–4 hours and after strenuous workout sessions can help optimize sports performance, reduce body fat and promote lean muscle growth.

How to Get 20–30g Protein
Below are great “real food” sources of protein that need to be combined with a balanced diet of complex carbohydrates, fruits, vegetables and healthy fats to achieve well-rounded nutrition.

Protein from a Meal	Protein from a Snack
- 3–4 ounces lean poultry, beef or pork Serve with your favorite veggie and starchy side. - 8 ounces tofu Get your power bowl on by tossing tofu on top of a bed of quinoa with mixed greens, roasted veggies, dried fruit, seeds and tahini.	- 2 ounces beef jerky Pair with a banana and peanut butter for on-the-go balance. - 1 cup Greek yogurt or cottage cheese Add berries and nuts or seeds for big impact. - 2 eggs + 1 ounce cheese
	- Add a piece of avocado toast and a fruit smoothie for balance. - 1 cup low-fat chocolate milk + 2 tablespoons peanut butter on 2 slices whole-wheat bread make this snack complete with a banana.

Sponsored By Jack Link’s.

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5 Easy Ways to Burn More Calories During the Day

Lack of time is one of the top reasons people cite for skipping daily exercise. No matter who you are or what you do for a living, it seems as if everyone is busier these days. It’s easy to have work, family, social engagements and other responsibilities trump physical activity on the priority list.

If this sounds familiar, you need to get creative to fit in regular physical activity. By making small changes to your routine, it is possible to burn a considerable amount of extra calories, all while building strength and cardiovascular fitness. Here are some of the top research-backed methods to get fit at work—even if you are in front of a computer or pushing paper much of the day.

Fidget

Research has shown that even small movements throughout the day add up when it comes to burning calories. This includes everything from walking to the water cooler a couple of extra times a day to getting up and moving around to organize your cubicle. Dubbed “nonexercise activity thermogenesis,” those small, seemingly insignificant movements can make all the difference.

Take the Stairs

Simply taking the stairs instead of the elevator each day can help you shed extra weight; you don’t even need to break a sweat. Studies have demonstrated that climbing a regular public-access staircase meets the minimum requirements for gaining cardiovascular benefits. While it may take you a couple of extra minutes to reach your desk each morning, you’ll be doing your body good—plus you’ll forego listening to that annoying elevator music.

Park Farther Away

Walking an extra several hundred meters from your car to the office every day can add up in terms of total step count, and research has shown that walking 10,000 steps each day can lead to weight loss. While that may sound like a lot, you’d be surprised by how quickly those steps add up when you’re purposeful about walking more.

Stand Up

Much attention has been paid recently to the detrimental effects of sitting for long periods of time. While many of us work wholly sedentary jobs, we can usually find excuses to stand and walk around more often. Striking up a conversation with a coworker down the hallway, taking an extra stroll to the copy machine, or grabbing a cup of coffee from the break room can all contribute to improved health outcomes.

Recruit Coworkers

If you have a brainstorming session or meeting planned with your colleagues, why not do it on the go? Walking and talking kills two birds with one stone by helping you get to that recommended step count. Walking has been shown to have the potential to have a large public health impact because it is accessible and doesn’t require any special skills or fancy equipment. What’s more, there is research that suggests that we are likely to exercise more when we have someone to do it with—and it’s a whole lot more fun to walk in the company of friends and colleagues.

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