We all know that exercise is a key contributor to health and happiness. Exercising has been associated with an improved health, better mood and overall higher quality of life. Missing a few gym sessions doesn’t mean staying active has to fall behind though.
Adding cardio into your daily life can help improve fitness, sometimes with the same benefits of a scheduled gym session. With more time dedicated to moving in our daily lives means less time sitting, which has shown to lower the risk for heart disease, diabetes, obesity, and early death. While intense exercise is good for us, it doesn’t completely erase the effects of a sedentary lifestyle, so making an effort to get moving throughout the day can have some serious long-term benefits.
Whether it’s 30 continuous minutes of activity or three 10-minute sessions, At toosum we came up with 13 simple ways to get more active for even the busiest person. Keep in mind calories burned varies depending on age, build, gender, and weight.
AT THE OFFICE
1. Be a stair master: Consider taking them one at a time, not two. Researchers found that while the rate of caloric expenditure is higher when taking two at a time, the burn over an entire flight is more when taking one at a time. In one study, participants climbed a 15-meter stairway five times a day with an average of 302 calories burned per week using one step and 266 calories per week using the double step.
2. Walk and talk: Hold walking meetings with co-workers. While moderate walking uses almost two-and-a-half times the energy of sitting in a meeting, mobile meetings can also strengthen work relationships, improve health, and boost creativity.
3. Please stand up: Think of your ring tone as an alarm to get up out of the chair.
4. Hydrate often: Getting lots of wather means more trips to the bathroom (drinking water might also help ramp up metabolism). Pick a bathroom on a different floor, and visit it often.
ON THE GO
5. No more lazy layovers: Stuck in the airport because of a delayed flight? Don’t just sit there. Do terminal laps
6. Ditch the drive: Bike or walk to work instead. In addition to adding stress, commuting via public transportation or car can rack up sitting time and lead to weight gain.
7. Clean machine: Chores — they have to get done, right? So why not make them into a workout? Vacuuming can burn about 75 calories per half-hour, while washing a car burns 150 calories.
8. Made in the shade: While running errands, park in the shadiest spot, not the closest, to log more steps and keep the car cool.
9. Take a lap: Browsing the perimeter of a grocery store can do more than just promote healthy food choices. Take a couple of laps to compare prices and rack up some steps! Pushing a cart around the grocery store uses 105 to 155 calories in a half-hour. Bonus points for carrying home the groceries.
10. Hit the dance floor: Bounce to your favorite beat. 30 minutes — or about seven or eight songs — of fast dancing can use up 180 to 266 calories.
11. Take an active date: Challenge your date to a game of tennis. In addition to burning 210 to 311 calories in 30 minutes, tennis may improve bone health, reduce risk for cardiovascular disease, and lower body fat.
12. Shopping is a cardio: A two-hour shopping expedition uses almost 300 calories, or 75 per half-hour.
13. Game night: So-called “exergames” — such as on the Kinect or Wii Fit Plus— have been shown to increase energy expenditure up to three times more than just sitting. But while these games are better than parking on the couch, energy burn can vary quite a bit depending on the game.
Exercise doesn’t have to be done at the gym, on a track, or even in workout clothes. Little bits of exercise throughout the day can add up — just get creative! Pair some of these sneaky cardio boosters with unexpected strength training to vary the routine and meet the weekly recommendations for exercise and always grab a toosum bar so you can supply your body with optimal nutrition.
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