Fidget? No! Walk? Yes!
2:00 p.m. In office space, no one can see you look silly. During conference calls, pace your office with a headset phone.
4:00 p.m. Instead of meeting a colleague to talk over coffee, take a walk.
6:00 p.m. Even if you aren't one of those soccer parents who yell at the ref, stalk the sidelines at your kid's game.
7:30 p.m. Shadowbox or dance around (about 5 calories a minute for a 150-pounder) while you wait for the pasta water to boil or the microwave to finish heating up leftovers.
9:00 p.m. Hide the TV remote. When you want to change the channel, you'll have to get up and walk across the room. This is an entertaining way to make your spouse more NEAT, too.
11:00 p.m. Don't brush your teeth on the sofa in front of the news; walk around or stand on one foot to improve balance.
Of course, there is a fine line between dedication and madness, and not every occasion calls for movement. "I can imagine telling someone to start marching in place when they're in line for the grocery store," says Scott Danberg, director of spa and fitness for the Pritikin Longevity Institute & Spa in Florida. "They wouldn't do it." Heel raises are more subtle.
And remember, if your goal is cardiovascular fitness, you should also have 30 minutes or so of purposeful exercise a day--even if it's just a brisk afterdinner walk. Neat, eh?