Some of your playful pastimes may
actually count as legit workouts. Oh, joy!
Tossing a Frisbee. Hitting the dance floor.
Crushing your friend in Wii tennis. They're all great ways to pass the time and
let off some steam, but it turns out that some of your favorite hobbies might
qualify as actual exercise too.
Even light physical activities-things you
view as more fun and leisurely than "fitness"- can reduce stress, punch
up your metabolism, and add years to your life. They can also help speed up
recovery from traditional workouts and ease sore muscles.
Now, don't go canceling your trainer just
yet: Eighteen holes of mini golf or tug-of-war with your pooch doesn't necessarily
match the muscle-building, fat- blasting potential of a 20-minute strength
workout. But there may be ways to turn your hobby into a genuine sweat session.
Bowling
Fun. Let's be real: Your activity consists of walking 10 feet with a (maybe) 10-pound
ball, and then sitting back down.
Game changer: You could use the ball as a free weight- busting out biceps curls
and goblet squats-but that would look sillier than your rental shoes. So don't
force it. But do focus on your form: Keep your upper body straight (rather than
leaning to the side) to engage your core, and lower your body as you release
the ball (rather than bending at the waist, granny-style) to get your legs in
on the action. More important, skip the beer and nachos between frames, which
quickly unravel any subtle benefits.
Your
activity consists of walking 10 feet with a (maybe) 10-pound ball, and then
sitting back down.
Virtual Sports
Fitness. No
joke, some video games can actually sub for a decent workout.
Game changer: The top games use your whole body to control on-screen movement,
says Elizabeth DiRico, an exercise physiologist and author of a 2009 study on
active video games. "Choose ones that have you punching, swinging,
squatting, or moving side to side," she says. According to another study
on Wii sport games, boxing demanded the most effort, with baseball and tennis
ranking as moderate activity. Buddy up for bonus points: Playing with someone
in the room can prompt you to work harder than you would with a virtual
competitor.
Fetch with Fido
Fun. Your
dog is the one running after the ball, right? If you just stand and wait, even
a big throw doesn't amount to much.
Game changer: While research suggests that pet owners get more exercise than
those without pets, the exercise is typically consistent and active, like daily
walks. But ball tossing can benefit you too, if you get yourself in the game,
says Jill Bowers, a personal (and dog) trainer at Thank Dog! Bootcamp in Los
Angeles. Carry a toy or stick and run, shuffle, or backpedal with your dog in
tow, changing movements every 30 seconds. After one minute, launch the toy and
bang out five pushups before your dog brings it back.
Your
dog is the one running after the ball, right?
Softball
Fun. Even if
you're Ms. MVP, you'll sit for almost half of a softball game.
Game changer: That's not to say you can't get a little more out of each inning.
Playa position that sees lots of action, like shortstop: "Every ground
ball you try to catch is like a squat," says Maryann Macari, softball
director at Chelsea Piers Connecticut in Stamford. While on the sidelines,
spend extra time practicing: Taking swings, for example, hones your balance and
targets your core, particularly those hard- to-hit oblique.
Dancing
Depends. Details matter here: Slow-dancing at a wedding is a far cry from a salsa lesson or a
booty-shaking night at a club.
Game changer: You can absolutely reach an aerobic zone while dancing (think
Zumba), but it's not a given. Especially while dancing socially, where there
are tons of breaks (you're not trying to work up a sweat, after all).
"Prolonged effort is key," says DiRico, who suggests dancing dips
into the fitness category if you maintain a five-minute, break-free interval
while grooving to a fast-paced beat.
Slow-dancing
at a wedding is a far cry from a salsa lesson or a booty-shaking night at a
club.
Beach Volleyball
Fitness.
Unless you're cowering in the back row, a casual beach (or backyard) match can
be a valid workout.
Game changer: Even with two left feet and an awful serve, you're constantly
squatting, diving, jumping, and hitting, says Randy Cline, coach and owner of
Ohio's Elite Volleyball Training Center. Sand courts amp up the intensity.
"You get much more resistance with each step, so your legs and core work
harder with every move."
Golfing
Depends.
Reaching into a bucket at the driving range or zooming around in a cart does
not score fitness points.
Game changer: Golf takes some serious skill, but aerobic benefits come from the
hole-to-hole trek. One study found that golfers on courses with rolling terrain
spent up to 84 percent of the game in a moderate-intensity exercise zone. And
carry your clubs: The researchers also found that toting golf bags contributed
to the benefits.
Reaching
into a bucket at the driving range or zooming around in a cart does not score
fitness points.
Frisbee Toss
Depends. A
little back-and- forth won't burn a ton of cals, but a competitive session
will.
Game changer: Ultimate Frisbee leagues have sprung up across the country (find
one near you at usaultimate.org); players dive, jump, and pass the disk into an
end zone. It's a great workout, says Melissa Witmer, founder of Ultimate
Results in Lancaster, Pennsylvania. You don't need to join a team; use Ultimate
Frisbee as inspiration and send your bud tough-to- catch leading passes.
