Why Everyday Activities Count as Exercise

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Why Everyday Activities Count as Exercise

Greatist-Logo.jpgBurn, baby, burn — calories that is. We all burn fuel during our daily routine, and there’s even a catchy name for it: non-exercise activity thermogenesis (or NEAT). It’s the energy we use for everything from walking up stairs to texting, and with a little imagination, it’s easy to turn mundane activities into calorie burning opportunities — no gym required.

The best part is that, according to new research, these activities can help with weight management and actually count towardrecommended exercise guidelines. (The Center for Disease Control suggests two-and-a-half hours of aerobic activity every week, along with muscle strengthening activities on two or more of those days.)

We might not work up a sweat while shopping or doing housework, butevery minute when we’re not lounging on the couch is another step toward good health. Read on to see how to make these everyday activities count even more.

YOUR ACTION PLAN

For a long time, researchers thought that, in order for exercise to count toward physical activity guidelines, we had to be active for at least 10 minutes at a time. But results from a new study published in the American Journal of Health Promotion are causing some scientists to rethink those beliefs. Researchers looked at physical activity in adults between the ages of 18 and 64 and found that both long and short bouts of higher-intensity exercise were associated with lower BMI and risk of overweight and obesity. (“Long bouts” means at least 10 minutes of physical activity; “short bouts” refers to less than 10 minutes of physical activity. Intensity was measured by accelerometer counts per minute.)

These findings should encourage us to take advantage of all theopportunities to get active, from the classroom to the laundry room. By turning off the autopilot and tackling everyday tasks with a little more speed, energy, and intensity, the usual to-dos can get a sneaky calorie-burning boost. Here’s how:

  • Shop around. Whether it’s shopping for groceries or anew pair of shoes, shopping means walking, and walking burns calories (we’re talking 120 to 150 per half hour). Ready to boost the burn? Park as far away from the store’s entrance as possible to add some distance to the walk, and just say no to elevators and escalators. Bonus:Taking the stairscan burn more calories per minute than jogging. Try two at a time to really get things moving.
  • Clean house. Vacuuming, sweeping, or Swiffering is good for150 calories per hour. So throw on the tunes, add in some moves like Jagger, and blast away those dust bunnies and a few extra cals. Next, move that mountain of laundry by holding the basket in front of the body and twisting the torso side to side for a quick oblique workout. Extra credit:tuck jumpsduring the spin cycle.
  • Shake and bake. Thirty minutes of chopping veggies or washing pots and pans may only burnaround 75 calories, but add in some gluteus maximus isometrics (read: squeezing the butt), and the backside gets a workout, too. And don’t forget to ditch the electric mixer. Stirring the batter by hand will give the arm muscles some extra love.
  • Sit tight. Sitting in class, meetings, or at a desk won’t burn much on its own, so try putting those shoulder muscles to work by crunching them toward the ears. Next, tighten the core and squeeze the butt, andlet the muscle toning begin.
  • Stop hop. Getting off the bus or train one stop early is an easy way to go the extra mile (and did we mentionwalkingcan burn around 120 calories per half hour?). Extra credit: Walk along the curb to improve balance and work the core (safety first, though!).
  • Wax on, wax off. Washing the car can burn135 calories in 30 minutes. Add in a few sets ofcalf raisesto reach the roof of the car, along with a few sets ofsquatsto wash the tires and the legs get a workout, too. Bonus: saving some cash by skipping the car wash.
  • Order up. No need to wait for the cocktail waitress. Walk over to the bar andorder those drinkson your own. Extra credit: While waiting for the bartender, stand on one foot. Not only will it work the core with somebasic balancing,它可能只是一个方便的方式来衡量tipsiness, too!

Of course, these are by no means the only ways to get moving day-to-day. Having an open mind (and a willing body!) is key to keeping active every day.

THE TAKEAWAY

While traditional aerobic activity and strength training are key to maintaining a healthy lifestyle,everyday activities can be an additional way to get us moving— especially with a few calorie-blasting tricks.

Have any favorite calorie-burning chores? Tell us in the comments below!

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About the Author

Greatist
Greatist

Greatist helps you find what’s good for you. Not like “eat your vegetables, they’re good for you.” More like “here are some choices you can realistically make, stick with, and feel really good about.” Because in the end, you don’t have to choose between being happy and being healthy; they’re really the same thing.

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