Remember when the paper boy rode a bike on his route? Now the paper boy’s a man, drives a van and throws the paper on your lawn from the comfort of the driver’s seat. Suburban fathers once spent afternoons mowing the lawn while mom planted pretty flowers. Now they hire a lawn service. And remember when kids played outside for hours – kickball, stickball, hide and go seek? Today the majority of kids spend sunny afternoons inside with Super Nintendo.

Experts continually assert that exercise decreases fatigue, strengthens bones and muscles, and enhances flexibility and stamina. So why were we more physically fit 20, even 10 years ago – especially when everywhere you turn today, devotees of the latest fitness craze are kicking and punching their way across living rooms and gyms nationwide?

Maybe those lost activities of yesteryear were not just chores or play. Researchers are now finding that while daily activities cannot replace a regular fitness program, they are good for us. And that’s the good news – because it means you don’t always have to sweat in a gym to improve your well-being.

Here are some examples of things you probably do on a regular basis that can add up to a real workout.

On the Road Again

1 Hold on tight. At red lights, when you’re driving, take advantage of the time by grabbing your steering wheel and gently pushing back into your seat. This isometric exercise is good for people with arthritis because it doesn’t require you to make dramatic joint movement. (People who have rheumatoid arthritis with hand involvement and those with fibromyalgia should avoid this type of exercise. It puts pressure on one particular muscle without moving the joint, which can cause soreness.)

2 Dump the drive-through. Fast food may not be the healthiest dining option, but parking in the farthest spot from the door and ordering inside can give you the benefits of added activity. Remember to order grilled or low-fat menu items, not fried options. Most places offer healthier choices today.

3 Tummy- or butt-tuck. Try tightening your stomach or buttocks at a stoplight. Hold for 10 seconds and release. Sure, you may not break a sweat, but you are strengthening those muscles.

4 Wash your car. Use large, circular hand motions to wash, dry and wax. Switch hands for an even workout. Make your car shine, enjoy your reflection and increase your range of motion and strength.

Home "Sweat" Home

5 Suck it up. Vacuuming uses both arm and leg muscles. But don’t overdo it. Vacuum one room each week, then graduate to one room each day. (If you experience pain and swelling immediately following an activity, you’ve overdone it. If the pain continues after two hours, ask your doctor or therapist to suggest some modifications.)

6 Roam the aisles. Walk the grocery aisles before shopping and make a note of everything you need. Then go shopping. Those with severe arthritis can use the cart for support.

7 Do the dishes. Bending down to load or unload the dishwasher can provide a good stretch for back and leg muscles. The old fashioned way – washing them yourself in warm water – can soothe sore joints and also provide a nice stretch for your fingers. If you tire quickly, try doing half and saving the rest for another day.

8 Stand on your tippy toes. You should brush twice a day or after every meal, so why not make it exercise? Strengthen foot and calf muscles by rising onto your toes while brushing.

9 Get dressed. Exaggerate your movements as you get dressed – reach to put on your jacket, bend low to put on shoes and socks. Morning movement can lessen some of the early stiffness common to people with certain types of arthritis, such as rheumatoid arthritis.

10 Take a commercial break. Get up and get a healthy snack, a glass of water or fold laundry during the ads. It may not seem like much, but studies show even small movements can help you burn more calories and contribute to keeping your weight down.

Career Moves

11 Look both ways before you type. Those times when you’re just staring at the computer – say, waiting for a document to open – are a chance to stretch your neck muscles. Turn your head to one side, then the other. Keep your head level. Bend your head down, then back. (Alert your doctor to any symptoms such as dizziness, nausea or blurred vision.)

12 Delete your e-mail. Instead deliver messages to your co-worker in person.

13 Shoulder roll. Gently roll your shoulders in a circle while sitting at your desk. Shoulder pain is the second most frequent reason for orthopaedic surgeon visits (after knee complaints). Lack of exercise for this joint can cause pain, stiffness and eventually limited movement.

"Fun" - damentals

14 Rock the night away. Sit in a rocking chair while watching TV or reading, and just rock. Rocking relaxing and it can improve strength and flexibility – especially in your knees.

15 Play in the Dirt. Strengthen knees, arms and hands in the garden. If kneeling is difficult, try an elevated garden, or grow a window-box garden. Even if you don’t have a green thumb, routine outdoor maintenance such as mowing, raking, sweeping or pulling weeds is just as effective.

16 Shop to it. Some men may disagree that window-shopping is a form of exercise, but here’s the good news … it is. Go to the mall early, before serious shoppers arrive, and walk briskly with your spouse or some friends.

17 Play a little tune. Piano playing is a great exercise for fingers. It’s one of few activities in which fingers are individually stretched and strengthened.

18 Don’t act your age. Play with your children or grandchildren. Be careful, those bundles of energy don’t have the same limitations as you. Avoid activities that stress joints.

19 Do a two-step. Learn to ballroom, salsa or swing dance. Dancing is recommended for people with fibromyalgia – it calls for smooth, dynamic movements rather than tightening of one particular muscle, which can cause soreness.

20 Join the circus. Fairs, festivals, zoos, carnivals – even museums – are set up so you have to walk. Walking is an excellent weight-bearing exercise that strengthens bones.

Special thanks to: Pamela Harrell, OTR, CHT, Arthritis and Osteoporosis Care Center, Baptist Hospital, Nashville, Tenn. • Susan Klepper, PT, assistant professor of Clinical Physical Therapy, Columbia University, New York • Carol Oatis, PT, CHT, associate professor, department of physical therapy, Beaver College, Glenside, Pa. • Suzie Wright, OT, pediatric rheumatology, University of Kansas Medical Center, Overland Park.