Boost Your Calorie Burn Without Hitting the Gym

Everyday Activities Can Be a Game-Changer

You’re burning calories every day, whether you’re walking up stairs, lifting groceries, or simply moving around. This energy expenditure is known as non-exercise activity thermogenesis, and it’s a crucial aspect of weight management. In fact, research suggests that these daily activities can contribute to recommended exercise guidelines.

Rethinking Traditional Exercise

For years, scientists believed that only prolonged periods of moderate to vigorous physical activity counted toward exercise guidelines. However, new studies are challenging this notion. One study found that short bursts of higher-intensity exercise can reduce the risk of being overweight or obese.

Turn Chores into Calorie-Burning Opportunities

Take advantage of daily tasks to get active and burn calories. Here are eight activities that can help you do just that:

• Shop ‘Til You Drop (Calories)Shopping means walking, which burns around 200 calories per hour. Park farther from the store entrance, avoid elevators, and take two stairs at a time to maximize your workout.
• Cleaning with a TwistVacuuming, sweeping, or Swiffering burns 150 calories per hour. Add some twists and turns while doing laundry to sneak in an oblique workout.
• Cooking Up a StormWorking in the kitchen burns around 75 calories in 30 minutes. Ditch the electric mixer and stir batters by hand to give your arm muscles some extra love.
• Sitting PrettyWhile sitting all day won’t make you healthy, there are exercises you can do while seated. Try lifting your shoulders to your ears, tightening your core, and squeezing your butt to tone your muscles.
• Washing Your Car (and Your Legs)Washing your car burns 135 calories in 30 minutes. Add calf raises and squats to reach the roof and wash the tires for a quick leg workout.
• Commuting with a TwistGet off the bus or train one stop early and walk the extra mile. Walk along the curb to improve balance and work your core.
• Shoveling Snow (and Calories)Shoveling snow for 30 minutes burns over 180 calories. Put on some upbeat music and pick up the pace to make it a more intense workout.
• Ordering Drinks (and a Side of Balance)Stand on one foot while waiting for your drink to work your core and improve balance. It’s also a handy way to measure tipsiness!

While traditional aerobic activity and strength training are essential for a healthy lifestyle, everyday activities can be a great way to get moving and burn calories. So, turn chores into calorie-burning opportunities and take advantage of daily tasks to boost your energy expenditure.