London

In the garden
If you’re pruning a tree, chop up the branches This is the original core stability exercise, building strength in the deep-set muscles that girdle the spine and are vital for good posture and flat abs.

An hour of vigorous digging, lopping and cutting can burn up to 500 calories.

Mow the lawn with a push mower rather than a powered version. As well as burning around 160 calories in 20 minutes, all your main muscle groups will receive a workout.

If you don’t have a garden, why not rent a plot on an allotment? You’ll enjoy fresh food, fresh air and plenty of exercise. Feature continues

In the kitchen
Use a spoon to mix ingredients instead of an electric whisk It burns an extra four calories per minute and works the wrist flexor muscles.

Use your loaf and ditch the bread-making machine Kneading dough by hand is a good workout for your arm and chest muscles.

When putting food away after a shopping trip, think of it as a gentle weight-training session Do five shoulder presses with the bottle of water before stowing it on the top shelf, and five bicep curls with the bag of potatoes.

Opt for a traditional tin opener rather than an electric version. As with removing tops from bottles, this exercises the muscles in your forearm and wrist.

Don’t use a juicing machine Hand-squeeze the fruit yourself – good for wrist and forearm muscles.

Around the house
Polish your shoes more often It’s a gentle workout for your shoulders, arms and wrists.

Carefully ‘kick’ the light switches off Lift the knee first, then extend your bare foot (dry, of course) so that your toes push the switch. This is beneficial for your thigh and core stability muscles.

Always stand rather than sit to do the ironing and work your glutes by clenching and unclenching your buttocks.

Carry objects at arm’s length Keeping your arms fully extended requires a powerful static contraction of your shoulders and chest muscles, and is also good for your abs.

Use a doorway to help tone the sides of your shoulders Standing upright with your arms hanging straight down, push outwards against the door jambs with the backs of your palms. Hold for 60 seconds then step away from the door, relaxing your arms and letting them drop to your sides. Feel them ‘levitate’!

Make hanging out the washing into a workout Bend to the basket to collect each item of clothing, give it a vigorous shake then reach up to the clothes line.

Don’t leave cardboard boxes intact for the recycling van to collect – rip them up first. Tearing corrugated cardboard is especially good for the muscles in the upper and middle back, shoulders and arms.

Don’t spray flies, swat them You’ll use the rotator cuff muscles in your shoulder as you swat them, and most other muscle groups as you chase them.

Use a wind-up radio Every 45 minutes you’ll have to walk over to it and wind it up, burning calories and working the wrist and forearm muscles.

Crush tins by foot or hand before taking them to be recycled – by foot works the front of the thighs, by hand recruits the forearm muscles.

When moving furniture, lift in the style of a ‘deadlift’ with thighs parallel to the floor and back strong throughout, before straightening your legs and pushing your hips forward. In this way your shoulders, upper and lower back, thighs and calves are all recruited and you will lift without danger of injury.

Use a cordless phone and walk around while you’re talking. Every minute burns six calories.

Turn down the heating in your home or workplace and, by doing so, turn up your body’s inner furnace, thereby burning more
calories.

Check your posture regularly Chin in, chest out, shoulders relaxed, back tall, stomach in. Slouching will make your gut appear bigger and can cause pain in the lower back.