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
Dr Joe Kosterich – Doctor, Health Industry Consultant and Author
Doctor, speaker, author, and health industry consultant, Joe is WA State Medical Director for IPN, Clinical editor of Medical Forum Magazine, Medical Advisor to Medicinal Cannabis company Little Green Pharma and Course Chair, and writer for Health Cert. He is often called to give opinions in medico-legal cases, has taught students at UWA and Curtin Medical schools and been involved in post graduate education for over 20 years.
A regular on radio and TV, Joe has a podcast – Dr Joe Unplugged, has self- published two books and maintains a website with health information. He has extensive experience in helping businesses maintain a healthy workforce.
Past Chairman of Australian Tobacco Harm Reduction Association, current Vice President of Arthritis and Osteoporosis WA, Joe previously held senior positions in the Australian Medical Association and has sat on numerous boards.
