Conventional wisdom says you need 30 minutes of activity every day. For those crunched for time, the numbers can seem daunting. However, studies have shown that 10-minute increments of activity throughout the day can add up.

"Most of my clients get this little spiel: Keep moving, keep active," said Kevin Ogar, a certified personal trainer at Key Largo Fitness and Tanning.

For many, the point of a workout is to burn calories or build muscle. For this reason, small things can seem insignificant. However, adding activity throughout the day gets the blood pumping, which helps the body’s overall function.

"The huge thing about your blood flow is that’s how the rest of your body gets oxygen. That’s how it gets nutrients. That’s how it does anything," Ogar said.

If you can increase your heart rate throughout the day, Ogar said, your body learns to use oxygen and nutrients more efficiently, which can make your workouts easier.

Here are some tips for adding more activity to your day:

● Walk wherever you can, whether it’s up the stairs instead of taking the elevator or a few blocks during lunch.

● Work your core, or abdominal, muscles. Some office workers sit on stability balls instead of chairs, which forces them to engage their abs as they balance. If a ball isn’t practical, you can contract and relax your stomach muscles while you sit up straight in your chair. You can also do this in the car.

You can also engage your core muscles at your desk by picking your feet up off the ground and holding them for as long as you can, Ogar said.

● Some fitness magazines recommend keeping hand weights at your desk to do curls while you work. You can also use normal office supplies. "Everyone has something at their desk that’s slightly heavy: a phone book, a paper weight, a hole punch," Ogar said.

● Mimic functional activity. Air squats use the same muscles you use when you get up out of a chair, Ogar said.

● Jump. Plyometric exercises involve fast, powerful movements to increase strength. "Jumping is really good for the muscles and gets your heart rate going," Ogar said. "It might look silly, but I dare you to jump up and down and not smile. Jumping’s just a fun thing to do."

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