Just going about your daily work and routines, you are probably burning more calories than you realize. This article is going to give you ten top tips on how to burn calories without even trying.
Engaging in regular incidental exercise can burn calories (360 to 600) over the course of a 12 hour day.
So, if you’re fairly active, this everyday exercise can burn as many calories as a workout in the gym. Even standing instead of sitting burns extra calories, indeed an extra 60 per hour.
So, here we are going to look at the top 10 easy ways to burn calories without trying.
#1) Take the stairs
If you have the choice of taking the lift or the stairs, go for the latter.
Indeed, spending just 5 minutes per day walking up the stairs burns 227 calories a week.
Step it up and jog up those stairs and you will use 425 calories. That is the equivalent of eating two slices of ham and pineapple pizza.
#2) Clean the House … Vigorously
We know, we know not the most glamourous of tips, but housework needs to be done anyway. So, maybe knowing that you’re burning up those calories will lessen the sting.
Housework really does burn those calories with the top job being … wait for it … scrubbing the bathtub. Yes, 15 minutes of bath cleaning can use up to 100 calories.
Second, on the list of top calorie-burning activities is the laundry. Yes, every aspect of doing the laundry from loading the machine and hanging out the washing to putting it all away burns about 78 calories an hour.
All those other tasks also burn the calories including:-
- Vacuuming: around 180 calories per hour
- Washing Up: 15 minutes per night – 560 calories
- Window Cleaning: 334 calories per hour
- Dusting: 50 calories per half hour
- Bed Making: 65 calories per 15 minutes
- Sweeping and Mopping: 145 calories per half an hour
#3) Stand Don’t Sit!
Here is some great news for people on their feet all day, you’re burning calories. How many your burning depends on the activity.
One recent study suggests that standing still rather than sitting only burns an extra 8 calories per hour. Hence, sitting burns 80 calories per hour and standing burns 88 calories an hour.
However, walking burns 210 calories per hour. So, the key takeaway point is to stand instead of sit whenever possible. However, even better walk or stroll around whenever possible.
So, instead of sitting and talking on the phone, wander up and down, pace around.
#4) Dance, dance and dance
Now, everybody, you don’t have to restrict your dancing to a club or wedding venue. Dance whenever and wherever you can. Just crank up the tunes and get grooving!
Hey, if you want to get really creative you can dance and do the housework! Now that’s a win-win situation
Obviously, how many calories you will burn dancing depends on both the style and tempo of the dance. However, dancing is a great cardiovascular workout and exercises a whole host of muscles.
Exactly how many calories you will burn dancing depends on your body weight and composition. However, if you dance at a moderate intensity, (and have a normal body mass index) you will burn around 330 calories an hour.
#5) Walk to Work … Walk Everywhere
Walking is the easiest and simplest ways to fit exercises into your busy day. So, swap your drive to work with a brisk walk, if possible. Take the dog around the park, walk to the store, in short … just walk.
Like other activities, how many calories you burn depends on your weight. Thus, if you weigh 155 pounds the following is a rough guide for walking from the Harvard Health:-
- 3.5 mph (17 min/mi) – 149 calories per half an hour
- 4 mph (15 min/mi) – 167 calories per half an hour
- 4.5 mph (13 min/mi) – 186 calories per half an hour
#6) Wash your Car … by Hand
By washing your car by hand, not only are you saving money, but you will burn calories into the bargain.
Washing your car, for a person of average weight, will burn around 234 calories per hour. Just to finish off, and burn even more calories, get out that tin of wax … and wax on and polish off.
#7) Unleash your Inner Child
For this activity, it is best, (if you don’t have any of your own) to borrow a kid or two.
Next, all you have to do is get down and play with the children. This can be so much more fun than a straight workout in the gym. If they are your children then this special bonding play can be very rewarding.
So, run around with the children, play tag or catch, rounders or even hide and seek. Take them to the pool and have a good old splash around to burn even more calories.
A Harvard study shows that moderate to vigorous play with the kids (for an adult of around 155 pounds) uses up 149 to 186 calories respectively, per 30 minutes.
#8) Skip the Ads
Now, there is absolutely nothing wrong with a bit of sofa time. Snuggle down to your favourites show or treat yourself to a really good film.
However, this could also be an opportunity to burn off a few calories too. Nobody really wants to sit through the adverts and be triggered into thinking how lovely a nice bowl of ice-cream or a chocolate treat would be.
Instead, use these commercial breaks to get up and get active. Do a few jumping jacks or jog on the spot until the advert break is over. This tactic not only burns calories but prevents you sitting for prolonged periods which has been proven to be bad for the health.
#9) Get on your Bike
Riding your bike is a great way to burn calories and get fit. Instead of driving to work or taking the tube, train or bus, get kitted out and get on your bike.
So, if you cycle at a speed of between 12 and 14 miles per hour you will burn around 298 calories in 30 minutes. (This is from Harvard University research and is based on a person who weighs 155 pounds)
In addition, cycling is a much more planet-friendly way of getting around. Don’t worry if you can’t commute to work, a bike ride to the store or around the block will do the job just as well. However, don’t forget your helmet.
Mow your Lawn
So, you’ve got your house in order and caught up with all the chores burning LOTS of calories into the bargain.
Now it’s time to go and sort your garden out. Tidying your garden is a great way to burn calories too.
So, here are a few garden activities with calorie burn:-
- Mowing the lawn: 195 calories per 30 minutes
- Digging and shovelling: 250 calories per 30 minutes
- Weeding: 105 calories per 30 minutes
- Raking: 100 calories per 30 minutes
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