AT THE OFFICE
- Be a stair master: But 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.
- Stand up: Think of your ring tone as an alarm to get up out of the chair. Throw in a few stretches before sitting back down.
- Hydrate often: Getting lots of H2O 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
- Stuck in the airport because of a delayed flight? Don’t just sit there.Do terminal laps — but skip the moving sidewalks!
- Bike or walk to work. In addition to adding stress, commuting via public transportation or car can rack up sitting time and lead to weight gain
CHORES
- They have to get done, so why not make them into a workout? Vacuuming can burn about 75 calories per half-hour, while washing the car uses more than double that amount.
- While running errands, park in the shadiest spot, not the closest, to log more steps and keep the car cool.
- Take a lap (or three!) -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.
WEEKEND FUN
- Plan 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.
- Game night: So-called “exergames” — Plan active games that will expend energy: Musical Chairs, Scavenger Hunts, or Hide and Seek. They 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.