In our busy lives it can be difficult to fit in a workout every day. However, it’s important to remember that the small decisions we make to incorporate more movement into our usual routines makes a huge impact in our health and wellness.
Great Ways to Burn More Calories Every Day
Walk whenever (and wherever) possible.
If the grocery store or office is within a mile or two from your home, throw on a backpack and your walking shoes and hoof it! Meeting friends for a night out? Park farther away and walk to get in more movement. Out shopping at the mall? Do a power lap around the top and bottom floors first, then stop into stores the second time around.
If you need a little more motivation, take the dog to the park more often or ask a friend if you can take their pup for long afternoon walks a few times per week. The dog will love it, and you’ll reap the benefits too! Getting a pedometer, a FitBit, or downloading a fitness app can help inspire increased movement as well.
Stand up more.
You’d be surprised how long (and how often) we are sitting every day. Make a conscious effort to stand up more frequently by getting up:
- Anytime you’re on a phone call
- To do a few yoga stretches
- When in a waiting room
- When doing chores (such as folding laundry, paying bills, etc.)
- To give your seat on the bus or train to someone else and stand instead
These little changes will make a big difference in your energy levels and productivity.
Do everything more vigorously.
Whenever cleaning, walking, biking, dancing, climbing stairs – turn it up a notch! Scrub more forcefully, walk at a slightly faster pace, challenge yourself to pass another biker on the trail, take less breaks from the dance floor, and bounce up those steps with intensity. Every time you’re doing something that takes energy push yourself just a little bit harder.
Start taking the more challenging route.
Forgo the elevator or escalator and take the stairs. Whenever biking or walking, find a hill to climb along the way. Instead of pushing a cart at the store, carry baskets (and do a few curls when they start getting heavy). Choose a more moderate or difficult hike rather than an easy one. Make a real effort to change up your everyday tasks to make them a little more challenging.
However you increase your movement the important part is that you’re making an effort. Change takes time, but building good habits now will make it natural for you to be a more active individual throughout your life.
[Credit: Rose, Darya. “How to Burn More Calories Without Breaking a Sweat.” Summer Tomato.]