Think you have to go to a gym to get your workout? Think again! Everyday activities at home can also burn calories, stretch and tone muscles, and get your heart thumping. Below, we’ll share some easy ways to torch calories throughout the day, without breaking a sweat!
Being moderately active, for even just 10 minutes at a time, can make a big difference in your health and fitness. You don’t have to do it all at once to get results in physical and mental well-being, either.
Research from Harvard Medical School indicates that a number of everyday activities can burn as many calories as brisk walking, cycling, or low-impact aerobics. When vigorous activity isn’t the only option, you can more easily fit in that doctor-recommended 30 minutes of exercise a day.
Check out these easy ways to burn calories with ordinary movement, based on an average metabolism for a 155 lb. person, per half-hour session. Your mileage may vary!:
Standing (on phone, etc.) = 47 calories
Ironing = 70 calories
Cooking = 93 calories
Unpacking boxes = 130 calories
Childcare (bathe/feed) = 130 calories
Playing with kids = 149 calories
Leaf raking = 149 calories
House painting (interior) = 167 calories
Window cleaning =167 calories
Gardening/weeding = 172 calories
Vacuuming = 180 calories
Snow shoveling = 200 calories
Over the course of a year, you can lose pounds and inches by engaging for just a few hours a week in any of these activities. Not motivated to move? Great music can put the fun in even housework, so crank up a fast-paced tune and burn some calories while you clean!
Recent research at Loughborough University suggests that people who use a standing desk at work may then slightly increase their sitting time at home. Be conscious of this all-too-human trap, called the “compensation effect,” so that you don’t fall into it.
Taking part in low-intensity physical activity while at home has a positive effect for health so get moving, and keep moving! Have you figured out some great ways to move more at home? We want to hear about them! Share in the comments below or reach out on Twitter and Facebook.