If you take the bus to work, there’s a simple way to sneak in a little extra exercise: walk a mile to the next bus stop down the line, and then hop on. Why go the extra mile? You’ll be surprised by how little time it takes, and there are some big benefits that come with getting out of your seat and onto your feet!

Beat the chair

The average American sits 13 hours a day according to a new survey commissioned by Ergotron, a global manufacture of ergonomic furniture. Even if you work out for an hour a day, sitting for that long still isn’t healthy. According to The Mayo Clinic, long periods of sitting can lead to a number of health concerns, including obesity and abnormal cholesterol levels, and also increase the risk of death from cardiovascular disease and cancer. Beat the chair (and bus seat) and add in two more miles of walking a day! Your body will thank you.

Burn calories

Although much nicer than a crowded bus, your mile walk is not just to take in the scenery — you are burning calories with every step. A 156-pound person burns approximately 90 calories walking a mile at a moderate pace, according to a California State University study. Now multiply that by two, and you’ll burn an extra 180 calories a day.

Reach 10,000 steps

The American Heart Association recommends a minimum of 10,000 steps a day. With all the fitness trackers out there, people are becoming more and more aware of their daily steps. The average mile is equal to 2,000 steps. That’s 17 football fields or 10-20 city blocks depending on the size of the block. Look at you go! And if you walk a mile on both commutes, you only have 6,000 left to go for the day.

Add more steps

Adding a little foot power to your morning commute isn’t the only way to sneak in extra steps. Here are our favorite ways to walk more.

• Park far away: You’ve heard it before, but it really works. Skip the fight for the best parking spot and head to the back row.

• Stroll to lunch: Whenever possible, get away from your desk for lunch. Grab a work friend, head outside and walk to a restaurant.

• Walking meetings: If your boss is OK with it, schedule “walking” meetings and burn calories while you’re blabbing. This won’t work for a boardroom meeting, but is perfect for one-on-ones.

• Commercial break hustle: Every time the TV goes to commercial, stand up and move. Walk up your stairs, get the mail, or do a quick loop through the kitchen to fill-up your water glass. Every little bit counts!

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