“I don’t have time” is no excuse when it comes to exercise, according to Makana Risser Chai, a local massage therapist and wellness coach.

Even while sitting in traffic or preparing dinner, there’s time for what she calls “mindful multitasking.”

“I’ll take calls while I’m doing my ironing, and I’ll move from side to side or forward and backward while cutting vegetables to get more steps in,” Chai said. “Stretches, squats or even wall pushups can be done while waiting for the microwave.”

For families, “cleaning is a team sport. It’s more fun to do it together.”

Chai said she taught stress management and fitness programs in Silicon Valley before moving to Hawaii in 1998. She has made in a career in wellness, including massage therapy and yoga instruction. In her self-published book, “Be Fit in No Time: Transform Your Body, Mind, Heart &Spirit With Mindful Multitasking,” Chai offers examples of how to fit activities into a busy day that promote well-being.

“Hold your abs in for 10 seconds and release while lying in bed. You can also do this when sitting in the car,” she said. “As we get older, balance is so important. You can stand on one foot when you’re waiting in line for the bathroom.”

For a healthy mindset, Chai replaces her negative thoughts with positive ones. “Turn off the news and talk radio during car rides and instead listen to upbeat music,” she said.

“It’s impossible to do two cognitive tasks at the same time. But you can always take deep breaths or sing upbeat songs while driving.”

And don’t underestimate the power of a smile in maintaining emotional wellness.

“When I’m working on my spreadsheets, I always have a smile on my face,” she said. “Research has shown that even fake smiling produces more happy hormones.”

“Be Well” spotlights health and fitness topics and activities. Reach Nancy Arcayna at narcayna@staradvertiser.com or call 529-4808.