Turn three daily activities into exercises to burn 481 calories
Last Updated on by
Exercising is very important if you want to lose weight.
It also decreases your chances of dying at an early age. A study conducted in 2017 showed that people that sit for most of the day are more likely to die younger than active people.
Unfortunately, it takes the time you might not have.
But here is the good news:
There are many daily activities you can quickly turn into exercises.
You have to do them a little differently.
Here I’ll show you how to turn three daily activities into exercises to burn 481 calories extra each day:
- Multiple ways of adding more steps into your day
- A home exercise routine when watching your favorite tv series
- Short HITT training during commercial breaks.
I’ll also explain which muscle you train and how it all affects your chances of diabetes and heart disease.
With an activity tracker, you can register the number of steps and calories burned on a single day. That motivates you to push even harder and take the stairs more often, or to walk further during your lunch break.
I also show you how many calories each of the exercises will burn and how this adds up on a regular day.
So let’s get started.
1. Add more steps to your day
Walking is on one of the best ways to burn calories during your day.
There are many opportunities to add more steps in your day, to burn those extra calories.
If you weigh 180 pounds and walk at a pace of 3 miles per hour, you’ll burn about four calories per minute.
That means that walking for one hour or more each day burns around 240 calories extra.
There are also a few more benefits of walking more:
- It trains your thigh muscles and glutes
- It reduces your risk of developing heart disease and diabetes
- It reduces your chances on hip and knee osteoarthrosis
You have multiple possibilities during your day to implement more steps. I’ll show you all the options, including the calories you’ll burn with it.
So let’s start walking more.
2. Park farther away from buildings
Many people drive to their work by car. That means that adding a walk can be difficult.
But what if you park your car farther away?
You can easily add 10 minutes to your daily walking time. This doubles when you walk back to your car to go home.
That means you’ve burned 80 calories without a sweat.
Furthermore, walking doesn’t just burn calories; it also produces serotonin, which reduces cravings and makes you feel happier.
Secondly, you don’t have to wander around in your car to find a parking space. Often there is much more parking space farther away from favorite places because everyone wants to park close to their destination.
That means less frustration in the morning.
That would be helpful, right.
So enjoy the morning walk to start your day fresh at work and clear your head after a day of hard work by walking back to your car.
It’s those little things that make a difference in how you enjoy your life.
You can make it even more enjoyable by buying an activity tracker. I’ve selected the best activity tracker for you to help you achieve your goals. It helps you to keep track of the number of calories you’ve burned and the distance you’ve walked. It’s a great way to stay motivated and walk even more to beat your previous records.
3. Get off the bus or subway one stop earlier
If you’re taking the bus or subway to work, you can also leave the bus one or 2 stops earlier.
That will quickly add 10 minutes to your daily walk time.
The best thing is that it doesn’t take you any more time.
Bus connections don’t usually connect well with your working time.
You’re usually way too early at your work when you travel by public transport.
That means that you can easily walk for 10 minutes before work and still get there on time. You will burn 80 additional calories. And when you do the same when heading home, it doubles to 160 calories.
This way, you’ll use your time more efficiently.
Otherwise, you would just be sitting at work drinking coffee and waiting to start.
4. Deliver a message on foot
When you’re at work, you can also add a lot of steps to your daily routine.
There are many occasions during your workday where you have to talk to a college or deliver them a message.
Instead of doing it by phone or by e-mail, why not walk to them?
It increases your contact and work relations with them, which makes working even more fun.
It’s also good to increase your heart rate.
Sitting a lot during the day is one of the most significant health risks for people right now.
So walking more during the day will significantly make you healthier in many ways.
It can easily add 30 minutes a day to your walking time.
You might think that this walking time makes you less productive.
But the opposite is true.
When you walk a little bit, more blood is rushing to your brain. It results in better focus and increases your ability to think clearly.
That means that walking regularly makes you more productive.
It will quickly burn another 120 calories during the day.
5. Take an evening walk to clear your head
After a long day of work, there is nothing better then take a 30-minute walk to clear your head.
A 30-minute walk burns about 120 calories.
It will improve your sleep, which will result in waking up fresh in the morning to conquer the next day. Walking in the evening, especially in nature, increases happiness.
You can even walk with your wife and kids for that little bit of quality time you won’t get when you stay at home.
Also, it will teach your kids how they can live a healthy life when you learn that at an early age, they are more likely to continue a healthy lifestyle for the rest of their life.
6. Take the stairs
Walking stairs is one of the best ways to burn calories. Through the height you have to conquer, your muscles have to work for you.
Walking the stairs increases your heart rate, training your heart capacity. It also increases blood flow, which reduces clutching in your arteries.
It will lower your blood pressure and cholesterol, which reduces your risk on a stroke or heart attack.
Taking the stairs also increase the strength of your leg and glute muscles. That reduces your risk of knee and hip pain.
Furthermore, stairclimbing burns about 0,17 calories per flight of stairs when going up and about 0,05 calories when going down.
On average a flight of stairs contains 12 steps. That means that ascending one flight of stairs will burn 2.04 calories, which will take less than 20 seconds. That’s a lot for such little work. Descending the stairs burns about 0,60 calories.
So let’s show you how you can increase the number of stairs you ascend to burn 100 more calories a day. It’s faster than waiting for the slow elevator.
7. Ignore the elevator and escalator
The best way to climb more stairs is to ignore the elevator and escalator.
They’re slow anyway.
In any large building, the elevator is always right at the entrance, whereas you have to search for the stairs.
But these stairs have their advantages.
First, it’s faster than taking the elevator. In a study conducted in 2011, researchers found that taking one flight of stairs takes about 13 seconds, whereas going to the first floor by elevator took 37 seconds. That means that until the fourth floor the stairs are faster than the elevator.
Also, the stairs are usually further away then the elevator. It will add another 2 minutes of walking, which burns eight more calories. And because you have to walk back at the end of your workday, it doubles to 16 calories.
Since you need 2 flight of stairs to ascend one floor in a large building climbing four levels will burn you 16 calories. Descending it at the end of your day will burn another five calories.
That means that taking the stairs to the fourth floor in a building will burn you a total of 37 calories.
If you work much higher in the building, you can always take the stairs for the first four floors and take the elevator for the rest of the trip.
8. Take the stairs to call your kids
When you’re at home, it’s also quite easy to climb more stairs.
At dinner, for example, you often have to call your kids from their room to come and eat.
You can shout to them from downstairs, but that’s not nice.
Instead, you can also climb the stairs and knock at their door.
It adds 2 flight of stairs burning four more calories.
9. Turn stair climbing into a competition
You can also turn stair climbing into a race.
For example, you can see how many times you can climb the stair in 1 minute.
This way, you’ll make climbing stairs fun and turn it into an exercise without it feeling like an exercise.
These are easy ways to increase the number of exercises you get during the day.
Another way to increase your exercises is to combine several things at once.
10. Combine your favorite series with exercises
The easiest moment you can add exercises during your day is when you’re watching your favorite tv or Netflix series.
That is usually a time where you don’t burn a lot of calories.
It’s also the most dangerous time for cravings.
Exercising is known to reduce these cravings. So it works both ways.
It reduces your calorie intake and increases your calories burned.
I’ll give you a few examples of the exercises you can do.
11. Ride on a stationary bike
Riding a stationary bike is one of the easiest ways to burn calories during one of your tv series.
Most tv series takes about 30 minutes, so you can put in a 30 minutes workout and still enjoy your tv time.
In 30 minutes you can burn about 200 calories on your stationary bike.
The best thing about a stationary bike is that you can quickly put it away when you finish.
Especially this one is easy to store away because it’s foldable and it’s also affordable.
That makes it a great way to burn calories without changing anything.
I’ve selected a stationary bike that you can fold and put away quickly without taking a lot of room.
12. Rock the rowing machine
A second option is rowing on a rowing machine.
A rowing machine provides a great workout.
It trains both your heart and longs as well as almost every muscle in your body.
It increases the total muscle mass in your body.
The best thing is that these extra muscles use up more energy. It will result in more burned calories when resting, increasing the number of calories you burn on an average day without doing more.
Rowing burns about 205 calories during a 30-minute session.
I’ve found the perfect rowing machine for you, which is easy to handle and gives you all the information you want, including the number of calories you’ve burned in the session.
You can also put it away quickly.
13. Do strength exercises during commercial breaks
When you watch tv, one of the most annoying things is commercial breaks.
Instead of getting upset over them, you can use them to do exercises.
It’s much more useful than going through your Instagram feed again, right?
During one hour of tv time, there are about 15 minutes of commercial breaks. These divide into three blocks of 5 minutes.
It allows you to do three sets of 5 minutes of exercises.
It’s also known as HIIT training. It stands for High-Intensity interval training.
HIIT training consists of a series of high-intensity exercises that train both your heart and your muscles.
I’ll show you the five exercises you can do during these 5 minutes to increase your strength and burn a lot of calories.
That means spending 1 minute per exercise.
Planking is a great way to train your muscles and stamina.
Planking for 1-minute burns about four calories, which is not bad for a one-minute workout.
After three blocks of commercials, this is 12 calories
Unfortunate one minute of planks can be too tricky in the beginning. That’s why it might be better to start with two sets of 20 seconds with 20 seconds rest and build it up until you can reach one minute.
Planking is excellent to train your core, back, and glutes.
Squats are also a great way to burn calories. One minute of squatting burns about 14 calories.
After three blocks of commercials, this is 42 calories
It’s also a great exercise to train your leg muscles, glutes, and back muscles, which will improve your figure.
The easiest way to do a squat properly at your home is by standing against a smooth door and slide up and down.
And the lower you go, the more your muscles have to work and the more calories you burn.
Doing pushups for 1 minute burns you about five calories.
After three blocks of commercials, this is 15 calories
It might not seem much compared to the other exercises, but pushups mainly train your upper body and arms to get stronger.
One of the things people complain most about is their arm fat.
Doing push-ups is a great way to lose that nasty arm fat.
Also, it will give your legs some rest before the next exercise.
Doing crunches for 1-minute burns about five calories.
After three blocks of commercials, this is 15 calories
That doesn’t seem to be a lot either.
But losing weight is not why you do crunches. Crunches are essential to get a flat belly.
That’s why you do crunches.
Unfortunate you don’t see that flat belly until you’ve lost enough weight.
That’s because your belly fat covers your muscles, and training won’t tone that belly fat. That’s why you have to get rid of the belly fat first.
The only way to achieve this is by losing enough weight. You can’t specifically target belly fat to go away. Your body doesn’t work that way.
If you at all these activities during your weekdays you will burn 481 extra calories a day, depending on the combination of exercises you do.
The more exercises you implement, the more calories you’ll burn.
If you combine this with healthy meals, you will lose weight gradually without much effort without the misery of diets.
Not bad right?
Now I want to hear from you
Which of these tactics are you going to implement tomorrow?
Will you take the stairs instead of the elevator or will you go for a 30-minute walk with your family for some quality time and happiness?
Leave a comment and good luck with your exercises.
Let’s make the world healthy again!