BOSTON -- If your New Year's resolution is to be healthier, you may not need to join gym or buy a treadmill.

NewsCenter 5's Rhonda Mann reported Friday that a new book by a Harvard professor says many of the things you are already doing day in and day out could help you lose weight and prevent disease -- without ever breaking a sweat.

"You do not have to work out at an aerobic intensity. You don't have to work out continuously, but you do have to get your body moving -- know how much to do and stick with it," Massachusetts General Hospital's Dr. Harvey Simon said.

Simon is the author of "The No Sweat Exercise Plan." Based on 22 published fitness studies, it says simple tasks, from mopping to carpentry, not only cut down on heart disease and stroke, but also reduce metabolic illnesses such as diabetes and obesity.

"Instead of viewing tasks that require activity as a chore or a bother, we should view it as an opportunity," Simon said.

He assigns a point scale to various tasks. The idea is to get at least 150 points per day.

For example, 30 minutes of walking a dog or fixing a car is worth 100 points. Moving around in the kitchen while cooking is worth 60 points, grocery shopping nets 115 points and playing with children earns 130 points.

In fact, something as simple as dusting can earn you up to 75 points, especially if you do it with a little bit of vigor.

"People who want to lose weight rapidly, or have a lot of weight to lose, should build up to 300 points per day or 2,000 points a week, or also go on a strict diet," Simon said.

Simon said that the no sweat idea can also prevent breast and colon cancer and protect bones and the mind as people age.

"They'll notice more energy, less stress, more vigor and when they go for their checkup, they will probably be told, over time, that their blood pressure is lower and their cholesterol is lower," Simon said.