Every little bit counts when it comes to exercise. Check out these quick and easy ways to burn a few more calories.

In modern society it's just too easy to be inactive. We drive everywhere, sit down all day, take lifts and, thanks to the Internet, we don't even have to leave the house to shop.

Remember when you were a kid and your parents made you stay inside. In those days, staying in meant boredom. It was much more exciting running around with your friends. Now the home is anything but boring: there are countless TV channels and computer games, and endless hours of surfing to be done. These are all great fun, but they can lead to a very sedentary lifestyle.

It's hardly surprising then that obesity rates amongst children and adults have reached an all-time high in this country: it's estimated that 1,000 people become officially obese every day.

But getting fit doesn't have to mean hours in the gym. There are lots of ways to burn extra calories each day, and the more you do the more you burn. This handy guide should give you some ideas.

How to burn an extra 100 calories:

Cycling (10 minutes). If you have a bicycle, just ten minutes' steady cycling will burn off 100 calories. If you also have kids, it's a great excuse to get everyone out into the fresh air together. Cycling will strengthening your legs and heart.

Video workout (10 to 15 minutes).Find yourself a fitness video you enjoy and give yourself a 10- to 15-minute workout four or five times a week. Not only will this burn some extra calories, it will help you mentally by giving you some time away from your daily routine.

Walking (15 minutes). It's the easiest and simplest exercise known to man. Aim to increase the amount of walking you do to at least one day a week. Walk to work one day if it's not too far, or park the car/get off the bus earlier than usual and get moving. Fifteen minutes' brisk walking will burn at least 100 calories.

Skipping (15 minutes). Skipping ropes are cheap and lightweight, and they can be used pretty much anywhere. Make sure you have a good pair of cross trainers and that you stretch your leg muscles, especially your calves, before and after each session. Not only does skipping work the heart and lungs, your legs and upper body get a great workout too. Fifteen minutes' exercise will burn 100 calories or more. You may have to start in bursts of two to three minutes, but you will be surprised how quickly your body adapts.

Jogging (15 minutes). If brisk walking uses 100 calories in 15 minutes, you can expend even more calories by adding one or two minutes of jogging. If you did this twice a day, you would probably be burning at least 300 calories each day.

Stairs (15 to 20 minutes). If you have them, use them. They are brilliant for toning up your bottom and legs, and they burn calories very efficiently. By using stairs as often as possible, your calorie consumption is greatly increased - obviously the greater the effort, the more calories you will burn. You can burn approximately 100 calories in 15 to 20 minutes' stair climbing, which can be accumulated over a whole day at home or work.

Dancing (20 minutes). Nothing improves leg muscle tone, cardiovascular fitness and your mood more than a good old dance. You don't have to go to a nightclub and you don't need a partner: dance around your bedroom, kitchen or living room. If you're too embarrassed draw the curtains. Just put on some music and cut up that carpet.

Housework (20 minutes). We all have to do it, so why not make it count. Power cleaning - keeping proper postural alignment and moving quickly from chore to chore - is a great way to raise your heart rate and tone your muscles. Remember to hold in your abdominal muscles while you are hoovering and slightly bend the legs. Power cleaning - depending on intensity - can burn 100 calories every 20 minutes.

Washing the car (20 to 30 minutes). Don't take it to a car wash; do it yourself - and put some effort in. Washing and waxing the car will exercise your upper body. Reaching over the roof and bonnet will increase your flexibility.

Gardening (25 to 30 minutes). Even small gardens need attention. And it's not just the physical effort that makes gardening beneficial: the release of stress and the enjoyment it provides is also important. Remember to engage your abs when gardening, especially when bending or lifting objects. A good cool-down and stretch for the back and hamstrings at the end is a good idea.

It's not always easy to find the time to do any of these things. In fact it's a lot easier to find excuses not to do them. But if you make the effort to try a couple of these, you will be amazed at how much better you will feel - and how much better you will look.