7 Tips to burn more during Daily Activities

When making lifestyle, diet, and exercise choices, baby steps are the way to go. Every little bit counts, adds up to massive long-term results. The “All or Nothing” mentality has kept a lot of people from doing anything at all. Instead of looking at a huge exercise goal which may seem frightening and quite impossible, we need to focus on baby steps to get us nearer. One step really is better than none step.

Just like you burn calories at the gym, walking or working outdoors, or rushing around your workplace, you also burn some doing everyday tasks and chores. Although not enough to replace a full-blown fat busting sweat producing workout, there are opportunities to keep the fires stoked all day long, starting the moment you wake up.

Movement all day long helps burn more, aids blood circulation, avoids problems with thrombosis, cellulite, etc.

Physical fitness is broken up into cardio, flexibility and balance, muscle strength and endurance. The tips given will help you get a little of each. Note that calorie burns are roughly calculated for a body weight of  65 kgs, but will vary per person based on the amount of muscle mass and fat mass they have.

Walking and Climbing, Faster and Further: The American Health Association recommends a minimum of 10,000 steps a day to maintain health overall. Aim for this, to start with. If you’re already here, Congratulations, simply add on some more or tweak it by doing it faster - by walking briskly or running up the stairs for extra cardio.

·         Where: You can do this anytime at all while you’re walking, wherever you’re going. Pick up the pace, as if you need to reach an appointment in a hurry. Make it a point to take the stairs instead of the elevator, every time you can.

·         Benefits: A brisk pace of 6 kmph or approx 3.5 mph can burn around 250 calories per hour. An hour of going up and down the stairs can burn approximately 500 calories.

Stretching: Stretch any part of your body: back, legs, arms, calves, etc. throughout the day.

·         Where: Get your morning going by doing this move in bed. Stretch out your entire body to wake your muscles up, just like felines.  If you are sitting all day, stretch your arms up over your head while sitting in a chair to engage shoulders, chest and back. Sneak in a stretch when holding on to a  railing by leaning into your arm to engage biceps and triceps.

·         Benefits: Stretching improves flexibility and will help with the cramped feeling many of us get by the end of the day. Mild stretching for an hour can even burn about 170 calories, so think about simple Yoga, Pilates etc..

Bicep Curls: Do this as you would a dumbbell curl. With weight in your hands, raise your hand to your face until your face and then lower, alternating between sides.

·         Where: Use loaded shopping bags like dumbbells and get in a few reps while waiting or before setting them down. You can also keep some cans or water bottles next to the couch and do a few reps while watching TV.

·         Benefits: While calorie burn is difficult to figure out, this move is great for muscle strength, specifically targeting your biceps.

      BALANCE TIP: Give your heart, legs, and entire body a workout with this one.

Standing on One Foot: Just pick one foot up a few inches off the ground. Switch feet, and take it a step further by raising it higher or crossing it over your thighs and squatting down a bit.

·         Where: Anywhere you feel comfortable doing it. Try it when brushing your teeth, waiting in line, for the bus or train, washing the dishes, or cooking.

·         Benefits: This is a balance move and burns up to 20 calories more than you would simply by standing on both feet. It also engages your core.

Sit Ups: Try this one out on your back or when sitting. When on your back, perform a crunch or a full sit-up.  When sitting, engage your abdominals and crunch in towards yourself.

·         Where: Do a set in bed before getting out. Later in the day, perform the sitting variation at work, school, or while in front of the TV or computer.

·         Benefits: Another strength and endurance move, this one is great for core strength and tightening flabby tummy muscles. It can burn a little more than 200 calories per hour as well.

Muscle Squeezes: Squeeze your butt and shoulders, raise your heels to squeeze your calves, or spend some time flexing in front of the mirror for this move.

·         Where: This is a great when sitting, at work, in class, in the car, at home, or even on the train or bus. You can do the calf raises while waiting in line, for the elevator or for the traffic light.  Don’t worry about somebody seeing you squeeze your butt! The move is so subtle nobody will notice.

·         Benefits: A great muscle endurance and strength move that engages muscles and give them a mini-workout.

Dancing: This is one of our favourites! Put on some music and let loose! Dancing is also a natural mood booster.

·         Where: Let the music blast at home to liven up mundane everyday chores like cleaning and cooking. You can grab the broom as your dance partner!

·         Benefits: This will get your body moving, heart pumping, and put a smile on your face. If you do it while engaged in mundane household chores, they will certainly seem less boring and you will be more effective! An hour of low impact dancing can burn about 340 calories.

How do you add some extra moves into your everyday life?