Easy ways to get more active and boost intensity

Here are several small steps that can infuse heart-healthy intensity into your everyday work and play.

The next time you're out walking, and you're warmed up, step up the pace for a minute or two. Slow down to take a breather, then repeat.

You'll not only burn more calories this way, but you'll also condition your body to feel comfortable at a faster pace so you'll be able to move more briskly every time you walk.

Give your home a regular, energetic cleaning.

Alternate between upstairs and downstairs chores (instead of doing one floor at a time) to make use of the stairs — they're your home's best calorie burner.

Whenever you see a set of stairs, use them. Actually, if there's time (and you're really enthusiastic), go back down and climb them again.

If flexibility and balance aren't an issue, then take two steps at a time to increase the intensity.

Walking or riding a bike uphill means working harder against gravity — an added challenge for your muscles, heart and lungs. Tackle some slopes (start with gentle ones) once or twice a week.

When walking uphill, lean forward slightly to engage your powerful gluteal muscles. Walking downhill can be harder on your knees, so slow your pace, keep your knees slightly bent and take shorter steps.

Whether it's country dancing or ballroom, dancing burns 480 calories an hour, uses your muscles in new ways — and puts joy in your heart.

In fact, some cardiologists say their patients who dance are the healthiest of them all.

Water is 800 times denser than air, so it provides instant intensity. Head for the pool, wade into the water about chest deep and try these moves.

• Bend your right knee and then, without lowering it, kick out to the side, leaning toward the left as you kick. Lower your leg and repeat. Do 15 to 25 repetitions, then switch legs.
• March quickly across the pool, raising your knees as high as possible as you step. Then march back.
• Pump your arms and legs and jog gently or run in a zigzag pattern across the pool and back. For the best results, keep your chest high and try not to bend forward.

Children are natural stop-and-go exercisers as they run and run, stop to catch a breath and then run some more. Play Frisbee, fly a kite, kick a soccer ball around or toss some horseshoes with your kids or grandkids.

Plan a few walks a week with someone who is just a little fitter and faster than you. You'll push beyond your comfort zone and get fitter, faster yourself.

Plus, exercising with a friend makes time fly, and you're more likely to stick to the routine.

If you use a treadmill or other aerobic exercise equipment, choose the "interval" program to automatically add inclines, increased resistance and higher-speed bursts to your workout.

But, as with everything else on this list, work up to a higher intensity gradually.

Try some or all of these ways to boost the intensity of your work and play to help you keep your heart healthy.