Everyday Ways to Burn More Calories

Study after study has shown that sitting for an extended period of time each day can make us fat and increases our risk of premature death.

So what can we do when a quarter of our lives are spent at the office with our butts glued to a chair? The answer: figure out a way to get up and get moving.

Bike To Work
If you have the convenience of living close enough to work (and don’t have an important meeting where you have to dress up), consider biking to the office. And if the entire commute would be too far, split it up! Take the bus, subway, or train to a near point and then bike the rest of the way.

Find a Flight of Stairs
This is an obvious one, but you may be surprised how much weight you can lose by doing it. You have a file you need to deliver to the 15th floor, but your office is on the 10th. Use the stairs instead of the elevator, and you’ll burn twice as many calories as you do walking. According to the University of New Mexico Health Sciences Center, a 150-pound person could lose about 6 pounds per year just by climbing up two flights of stairs every day!

Sit on a Stability Ball
Swapping out your desk chair for a stability ball will help you strengthen your core and burn more calories at the same time. According to Jill Koegel, RD, a sports-certified registered dietitian, sitting on one of those big sports balls during your workday can burn up to an extra 100 calories a day. If you work 300 days in a year, that could add up to an extra 30,000 calories—or about 8.5 pounds!

Take a 2-Minute Walk Every Hour
You think you may walk a lot at work, but very rarely is anyone walking through their office for more than 20 seconds. Try timing yourself the first couple of times you walk for one minute (so that it’s a two-minute round-trip back to your desk) to develop a couple options for your “walking routes.” Here’s why it’s worth a try: A two-minute walk every hour can offset the effects of too much sitting!

Play in the Park

Instead of grabbing drinks or dinner with your friends, head to the park with a frisbee or a football and log some playtime. In the cooler months, hit a ping pong or pool hall for a bit of friendly, active competition—just steer clear of the beer and caloric cocktails.

Clean
Cleaning doesn’t just make your house look great but can make your body look better while you’re at it. All you have to do is stay mindful about your movements as you move from room to room. Clench your core while you bend over the tub or a dustpan, then stand on your toes when you scrub some dishes.


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