If thinking of sweat on a treadmill in the gym doesn’t appeal to you, you’ll be glad to know that you can burn a lot of calories simply by doing your daily activities.
“Research shows that people who are physically active during the day can burn an additional 300 calories per day,” says Pete McCall, MS, an exercise physiologist at the American Training Council. “Over a period of 12 days, this could increase the weight of the pound,” he says.
Calorie burning: “orderly” way
McCall says that these 300 extra calories a day can come from what is called thermal generation for activities without exercise or NEAT, which explains the energy you spend when you don’t sleep, eat or perform organized physical activities such as running or exercising.
“NEAT” activities include things like walking or cycling for transportation, typing on the computer, working in the yard and cleaning the house. Even restlessness is considered a “great” activity that can drive a calorie burning engine.
These activities help you burn calories by increasing your metabolism rate. This is why agricultural and manual workers tend to have higher metabolic rates than people living with more comfortable lifestyles. In fact, the calories burned through NEAT can vary up to 2000 calories per day between two people of similar size.
Calorie burn: total burn
“Near” calories can accumulate quickly and quickly.
According to Kimberly Lumus, MS, RD, the media representative of the Texas Dietetic Association and the public relations coordinator of the Austin Dietetic Association in Austin, Texas, in 30 minutes, a person weighing 150 pounds can burn The following amount of calories:
- Scratching the leaves = 147 calories
- Gardening or weeding = 153 calories
- Transfer (packing) = 191 calories
- Sweep = 119 calories
- House cleaning = 102 calories
- Play with children (moderate activity level) = 136 calories
- Mowing = 205 calories
- Walking = 103 calories
- Sit and watch TV = 40 calories
- Cycling at work (on a flat surface) = 220 calories
Burning calories: a little more every day
If you try to increase the amount of calories you burn, try more “automatic physical activities” throughout the day. The best way to do this is to reduce the time you spend sitting while adding activities to burn calories to your daily routine.
McCall says the following can increase the level of calories burned during the day:
Enter the hall to see a colleague instead of making a phone call or sending an email.
- Take the stairs instead of the elevator or escalator.
- Clean your house instead of using a cleaning service.
- Take your dog outside for more frequent walks.
- Ride a bike or walk to work instead of driving.
You can also consider using a pedometer to track how many steps you take during the day. Once you have an idea of how many steps you take on average, set higher and higher goals for yourself and find ways to take some additional steps every day. Before you know it, you’ll find yourself running stairs, volunteer to sweep the balcony and find reasons to walk to the store. The more you move, the more you want to move!