Incorporating exercise into your daily routine

Dr. Julia Kinder knew during her medical residency that she needed to find time for fitness. But time was hard to come by when working 90 hours a week. "I began having back, neck and knee pain, and I didn't feel excited or passionate about anything," Kinder says.

She came up with an idea to incorporate exercising into things she was already doing. "I started doing calf raises while writing notes on patient charts in the hospital. While sitting in lectures I did abdominal crunches. I began to see limitless opportunities I had each day to exercise."

When she began seeing patients at her family practice, Jackson Medical Center, Kinder says she heard for many of them that they didn't have time for exercise. So, she started teaching them how they could attach exercise to the things they were already doing, and the "Are You Exercising, Right Now?" series was born.

Kinder travels to give lectures on the subject, and in March she debuted a set of flash cards with exercises and instructions on each one. She tells patients to shuffle the cards each morning, pick out a few and place them around the house. So, for example, while you're brushing your teeth in the bathroom you can do calf raises, and while you wait for the coffee to brew you can do countertop push-ups in the kitchen.

But exercising shouldn't be limited to your home. Some of the cards have exercises that can be done discreetly at the grocery store. And, Kinder says, the workplace is a great place to work out. "You spend most of your day there and likely experience periods of sleepiness and maybe even boredom," she says. "Just one minute of exercise will rejuvenate you. Team up with co-workers to remind each other to exercise while seated at your desk, walking about, or standing in the break room."

A final piece of advice from Kinder: Don't worry about the number on the scale. "It shouldn't be about weight loss; it should be about how you're feeling," Kinder says. She tells patients to focus on being healthy and finding the right motivation for getting healthy.

More information about the "Are You Exercising, Right Now?" series and flash cards is available on Kinder's website, www.juliakinder.com.

Here, some examples of exercises that can be done at home or in the office:

Photos courtesy of Julia Kinder Tricep dip

__Tricep dip, basic__ Sit on sturdy object (like a bathtub). Place hands on edge of object; hands under shoulders, fingers pointed forward hanging over edge. Feet under knees. Slide butt straight out from object. Knees and hips at 45 degree angles. Lower your body straight down using back of arms. Elbows point straight back. Arms should rub against ribs as you move up and down. Pressing into palms, squeeze back of arms to lift back up; don't use legs!

Leg Raise, Back

__Leg raise, back__ Start with legs parallel under hips. Take working leg straight back, flex foot, and turn knee out to side (rotating entire leg at the hip). Bend support leg and keep it bent during exercise. You are now in start position. Lift working leg up with controlled motion. At top of lift, squeeze buttocks. Lower leg back to start without touching floor.

__Toe Walk__ Why just walk around when you can walk around and sculpt great legs? Raise up onto tip toes and walk in this position. Vary distance of heel off of floor to work different muscles.

Toe walk

Countertop Pushup, Narrow

__Countertop Pushup, Narrow__ Place hands on counter with palms on edge and fingers pointed forward. Hands should be shoulder width apart. Arms are straight to start. Walk feet back until your body is in a plank position; you will be on your toes. Feet together. Bend elbows to lower yourself toward counter. Arms should rub against ribs during movement and elbows should point back. Push back up.

Wall Hover

__Wall hover, reverse diamond__ Stand with back to wall. Place hands behind you and form a diamond shape by putting thumbs and index fingers together. Place hands on wall at level of lower back. Elbows are slightly bent to start. Keeping body straight, lower toward wall by bending elbows. Balance on your heels. Hold hover until fatigued, then push up.

Leg raise back, static

__Leg raise back, static__ Start with legs parallel under hips and take working leg straight back. Point toes and turn knee/leg out slightly. Support leg is straight. Lift working leg as high as possible while maintaining form and hold until fatigues. Just before lowering leg, try to lift a bit higher.

__Calf Raise, Basic__ Feet parallel and under hips. Knees remain bent during entire exercise. Move entire body upward by lifting heels. Lower without allowing heels to touch the floor. TIP: Try this while brushing your teeth!

__TIPS FOR EXERCISING EVERY DAY__

Pull your abdomen in toward your spine and hold it until you finish reading these tips.

Add an exercise to something you already do each day.

Don't make it complicated by counting repetitions.

Keep it simple and brief; jog in place for three minutes.

Tell yourself, "If I do just one push-up I will be healthier; it all counts."

Don't weigh yourself; it is only a number.

Watch T.V. sitting on the floor; stretch.

Play a favorite song and do sit-ups to instantly improve mood and increase energy.

Never sit down to the computer without first doing an exercise.

Compliment yourself every single time you choose to be more active.