Daily activities are exercise

Jamal Crawford is basketball’s all-time high scorer of four-point plays — he totaled 60 in his career with nine teams. That rarity happens when a player makes a three-point field goal while simultaneously being fouled by a defensive player — and makes the resulting free throw.

You gotta love the unusual ways athletes find to get a little extra out of themselves and into a game. But for everyday folks who want to get a little more exercise into their days, a much more effective — and easier — approach is to make the most of household chores and activities.

The National Heart, Lung and Blood Institute says you can get a moderate-intensity workout and reduce your sedentary time by washing and waxing a car for 45 to 60 minutes; washing windows or floors for 45 to 60 minutes; gardening for 30 to 45 minutes; pushing a stroller 1.5 miles in 30 minutes; raking leaves for 30 minutes; or shoveling snow for 15 minutes.

Reducing sedentary time is as essential for good health as getting exercise. According to the American Heart Association, even if you fit in 60 minutes of exercise a day, sitting for six to eight hours daily (that’s the U.S. average) is dangerous for your heart and longevity.

Other cool ways to stop sitting so much: Walk and talk when you’re on your phone. Set a stand-up alarm for every hour to stretch and walk. See if colleagues will go for walking meetings! Your goal: reduce daily sitting time by around two hours.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare. com.