After accounting for work and all of our daily chores and commitments, it can often feel that there is hardly any time to relax – let alone exercise. However, amongst all of these daily activities lay opportunities for simple movements that burn calories and greatly assist weight loss. Once you develop the habit of performing some or all of the simple tips highlighted here, you will gain important tools for your weight-loss journey and might not even notice that you are “exercising” throughout the day.

Take the stairs

Whether you are at work or the store, try to use stairs instead of escalators and elevators as often as possible. If done regularly, this great workout can really help you lose weight. At home, you may want to consider adding a few trips up and down the stairs each day for a little extra exercise. This can be achieved by simply making multiple trips between floors when doing household chores or performing other minor tasks.

Park further away

Regardless of where you are going, parking further away when you arrive is another good way to add exercise to your daily routine. In the mornings, get to work a few minutes early so you have time for a longer walk from the parking lot. The same activity can be performed everywhere you go, from the grocery store to church. Even if you don’t drive regularly, you can apply this trick to your daily routine by simply taking a little extra time each day for walking.

Find a different entrance

When you visit the mall or shopping center, park your car near the entrance furthest from your destination. You can then walk the added distance to the store or department you want to visit. During the summer, this can be a great way to rack up plenty of steps inside a comfortable, air-conditioned space.

Deliver a message in person

At work, try to communicate with your colleagues face-to-face as much as possible. Instead of using the phone or e-mail to send a message, simply walk to your co-workers desk or office. Not only will you earn valuable steps throughout the day, you might start a friendly – and healthy – trend in your workplace.

Put down the remote

Whenever you watch TV or listen to music at home, leave the remotes on the shelf and control everything by hand. By forcing yourself to stand up and walk a few steps each time you change the channel or adjust the volume, you can infuse important bursts of movement into your most sedentary activities.

Skip the drive-up

When you are eating on the go, resist the urge to use the drive-up window. Instead, park your car and walk into the restaurant. Without too much trouble, you could add 100 steps to your daily tally. Furthermore, as most people stay in their cars and clog the drive-up line when getting a quick bite, you might not lose any time at all by walking inside.

Wash the car

When it is time to wash the car, skip the automated systems and do it yourself. Initially, you may want to try pay-as-you-go car washes that allow you to use equipment similar to the automatic systems, but encourage you to walk around the car and stretch your muscles. If you want to devote more time to washing your car, you can buy the necessary products and work from home. In either case, you will insert both walking and stretching exercises into your routine and probably clean your car better than the automated systems ever could.

Flex your muscles when sitting down

Whether you are relaxing at home or sitting behind your desk at work, there are number of simple exercises you can perform without standing up. When seated, try to flex and release both your abdominal and gluteus muscles. Even when you don’t have a chance to move, squeeze in these isotonic exercises to help along your weight-loss regimen.

Stretch your free time

When you have a little more space to stretch your muscles, devote some time to simple movements that can improve your flexibility. Whether you choose to stretch your arms, legs or entire body, simple stretching movements are the perfect addition to relaxing moments of downtime.

Move with the phone

When you are on the phone at home or work, try to pace or do a short series of squats. If you are using a cell phone or a cordless handset, you shouldn’t have any trouble taking a few steps back and forth. If you find yourself having a lengthy conservation on a corded phone, stand up and perform a few arm curls..

Though these activities and movements are designed for different locations or times of day, they all share one thing in common: these are all simple lifestyle changes that can exist as healthy parts of a larger lifestyle change after weight-loss surgery. Most importantly, consider that these tips represent only a few ways to integrate exercise into your daily life. Based on your daily routine and new healthy lifestyle, you may find that the opportunities to “sneak” exercise into your life are limitless.