We all know that exercising is a vital part of our health maintenance program — like brushing our teeth — but not everyone is motivated or knowledgeable enough to start or maintain a daily routine.

“A lot of my patients roll their eyes when I suggest joining a gym,” notes Dr. Robert Silverman, a leading sports medicine expert from White Plains, NY, and author of "Inside-Out Health: A Revolutionary Approach to Your Body."

“They don’t want to spend the money, it’s inconvenient, it’s boring, they’re embarrassed about exercising in public, or they say they just hate exercising.”

But Silverman, who was voted the top sports chiropractor of the year in 2015 by the American Chiropractic Sports Council (ACSC), tells Newsmax Health you don’t need to join a health club to boost your activity level.

A recent Norwegian study found that although a sedentary lifestyle can kill, an hour of activity daily counteracts the damage done by prolonged periods of sitting.

“Fortunately, you don’t have to join a gym or even buy workout clothes to get the benefits of exercising — like better blood sugar control, better sleep, and feeling more energetic,” Silverman says.

“Any sort of physical activity counts, including cleaning the house, washing the car, and walking the dog. What’s important isn’t the activity itself; it’s doing something physical for at least 30 minutes a day, most days. You get the benefits even if your activity comes in 10-minute sessions.”

Dawn Rogers, a physical therapist at Harvard University, agrees.

“It’s important to choose an activity that you love,” she advises. “”There’s a real reward in enjoying your physical activity like swimming or playing with the grandchildren. You get a workout but it doesn’t seem like you are exercising, and you may be more willing to keep doing that activity every day because it’s fun.”

You should try to engage in an activity that gets your heart rate up and makes you change positions to use more muscles, she says.

Take gardening for example. It involves carrying a watering can, walking around the yard and squatting close to the ground.

“That’s similar to weight lifting and squats. You work your legs, buttocks, and core muscles,” says Rogers.

If you want to get a little more serious about your exercise, find something physical to do when you’re watching TV, adds Silverman.

“Why not use half an hour of that time to get off the couch and do a simple workout with light weights?” he suggests. “Or ride an exercise bike? The exercise time goes fast when you’re entertaining yourself with a favorite show at the same time.”

Since experts say that we need a minimum of 150 minutes of moderate to intense activity each week, it’s important to track the time your spend doing these nontraditional workouts. Here’s how:

Use an activity tracker. Take advantage of a pedometer app on your smart phone or buy a low-cost pedometer in a drug or sporting goods store, or invest in a Fitbit-style tracker.

Use a timer. Set a kitchen timer when you clean your home, or dance to a tune on the radio.

Keep an activity journal. Write down the types and activities you do daily and how long you are active. Try to increase the duration each week.

Check your progress. Use a memo board in the kitchen to record your progress. Seeing the numbers frequently can be a powerful motivator.

And always, says Silverman, check with your healthcare practitioner before you embark or change your exercise routine.

“More and more research tells us that sitting is the new smoking—it’s bad for your heart, your metabolism, your muscles, and every other part of you,” he says.

“Just as giving up smoking is hard, so is giving up being sedentary. But just as smokers who quit get a lot healthier, sitting less and exercising more can make a noticeable difference in how you feel in just a few weeks.”