The American Heart Association (AHA) recommends a minimum of 30 minutes of exercise at least 5 days per week. If you are new to exercise that may seem like a lot; but here is the good thing, even if you divide that time up into smaller chunks or segments you will still get the same benefit. Also, the AHA defines physical activity as anything that makes you move your body and burn calories. One of my favorite sayings is “The more you move – the more calories you will burn – the better you will feel!” Here are four easy ways to burn more calories throughout your day!
STAND UP
Studies show that when you are standing up you are burning 50% more calories than you are when you are sitting down! Stand up when you’re on the phone, reading the mail or newspaper, waiting for meetings or appointments, preparing dinner; you get the idea – it is that simple.
WALK MORE
We are becoming a sedentary population, walk as much as possible. Invest in a pedometer and aim for 10,000 steps or 5 miles per day. Use these tips to add steps into your day!
- When running errands park in 1 central location and walk to each different store
- Go for a brisk walk on your lunch break
- At the office, use the rest rooms on a different floor
- Park in the back of the parking lot
- Volunteer to walk dogs at your local SPCA or animal shelter
TAKE THE STEPS
Another easy way to burn more calories is to always take the steps instead of an elevator or escalator! If you can go up & down a flight of steps 10 extra times in one day you can burn approximately 50 more calories.
MOVE DURING TV COMMERCIALS
This is one of my favorite ways to burn more calories; when you are watching television instead of getting a snack during TV commercials do jumping jacks, squats, crunches, lunges or even just march in place. You will be amazed at how many more calories you can burn!
Be Fit, Be Healthy, Be Happy! ~ Tanya
Tanya Stroh is a certified personal trainer with dual national certifications in the health and fitness industry from the National Strength and Conditioning Association (NSCA) and the American Council on Exercise (ACE).
Visit Tanya here http://getinshapeforfree.net/ and here http://www.tanyastroh.com/www/en/Home
Medical Doctor, author, speaker, media presenter and health industry consultant, Dr Joe Kosterich wants you to be healthy and get the most out of life.
Joe writes for numerous medical and mainstream publications, is clinical editor at Medical Forum Magazine, and is also a regular on radio and television.
Joe is Medical Advisor to Medicinal Cannabis Company Little Green Pharma, Chairman of Australian Tobacco Harm Reduction Association and sits on the board of Arthritis and Osteoporosis WA. He is often called to give opinions in medico legal cases.
He has self-published two books: Dr Joe’s DIY Health and 60 Minutes To Better Health.
In 2024 due to public demand he commenced a podcast, Dr Joe Unplugged, which can be accessed via Spotify, Apple or YouTube.
Through all this he continues to see patients as a GP each week.
