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At the end of a long day with kids, a glass of wine is often more enticing than hitting the treadmill. While skipping a workout or two isn’t a big deal, researchers have found that just two weeks without exercise can lead to changes that can drastically affect your health.

According to new research from the University of Liverpool, two weeks without regular physical activity can reduce muscle mass and create metabolic changes that can lead to an increased risk of chronic diseases, like type 2 diabetes and heart disease.

The study of 28 physically healthy and active adults with an average age of 25 involved the participants wearing armbands to track their daily physical activity. The participants went from an average of 10,000 steps per day to just 1,500 over 14 days. After the two-week period, the participants showed significant changes, like loss of muscle mass and increased total body fat.

The good news is, it doesn’t require hours at the gym to hit 10,000 steps a day. In fact, when you’re chasing an active toddler around, you might just clock that many steps before nap time. Here are some other easy ways to give yourself and your Fitbit a workout, while spending time with the kids:

  • Throw a dance party in your living room.
  • Do laps around the playground.
  • Go for an after dinner walk.
  • Visit a museum.
  • Plan a family sports day.
  • Make a workout play date: kids play, moms exercise.

What are some creative ways you squeeze in exercise throughout the day? Share your ideas in the comments below.