Research continues to show us several mini-bites of activity a day can have the same effect on body weight as a single concentrated chunk.

With about 1000 waking minutes at our disposal daily, even the time poor will be hard pressed not to try to stay in shape. Check out these tips set to boost your health fitness.

Do crunches in bed

Keep the muffin top at bay before your feet even hit the floor by drawing your knees to your chest 20 times. It'll rev up your energy and tone the belly.

Pay cash for kilojoules

Put a dollar aside every time you're offered cakes, biscuits, lollies or chips. When you pay for treats you're more likely to say ‘no'. Spoil yourself with a new piece of activewear with the money you've saved.

Walk there

Before setting off for the day ask yourself: ‘Can I walk there?' Think of every place you need to be, whether it's shopping, at meetings, childcare, visiting friends, banking or buying lunch, and plan in advance to hit the pavement where possible.

Study the label

Take an active interest in what you're putting into your body. An average woman needs 8500kJ a day, and average meals yield about 2000kJ, with snacks and drinks making up the balance. Do the sums and make getting the balance right your responsibility.

Dance'n'dress

Switch on your favourite radio station or slip an upbeat CD into the stereo while getting ready to go out and move to the groove. It'll also help put you in the right mood to tackle the day.

Sip green tea before you walk

The caffeine in green tea frees fatty acids so you burn fat more easily and the polyphenols (antioxidant compounds) appear to work with caffeine to increase kilojoules burnt. If you have high blood pressure, skip this tip.

Drink water when brushing your teeth

Signs of mild dehydration include tiredness after waking, lunchtime fatigue, a lack of concentration and headaches. This is a great time to replenish the fluids.

Try doing standing push-ups during cooking

Waiting for a pot to boil or the microwave to ping? Stand about an arm's length from the kitchen counter with your hands on the bench-top edges and push in
and out to work your arms and shoulders.

Chew and suck more

Researchers have discovered that chewing sugar-free gum all day increases your metabolic rate by about 20 per cent, while sucking on a menthol or eucalyptus lolly can instantly stop hunger cravings.

Use lift-waiting time efficiently

Stand with your feet parallel and knees relaxed. Tense your belly and hold it while lifting your shoulders, then relax. Next, contract the muscles of your butt, hold for a count of three then release. Do both while waiting or queuing.

Tap, shake and twirl

Shift in your seat, bounce your knees, pace the room and scratch your head. This is the advice from Dr James Levine, whose research shows a fidget-filled day can burn an extra 1460kJ.

‘Plank up' during commercials

Adopt the push-up position on the floor, drop to your elbows and as you get stronger lift knees of the ground, so you're balanced on toes. Keep a straight line through your back, butt and heels. See if you can hold it for the length of one TV commercial, which is usually 30 seconds. This is great for toning tummy and back strength.