7 Easy Ways to Add Some Daily Exercise
Many things we do that we don't think of as "exercise" are actually "moderate level" physical activities that can boost our metabolism and burn calories. While there's no precise formula for weight loss based on a higher metabolic rate, it's important for those of us who spend much of our day in a sitting position to increase our activity level whenever possible. Here are nine ways to do this:
1 TAKE THE SCENIC ROUTE. Add steps to your day. Park farther away from your destination (if it's safe). Take a longer route back to work after lunch. Walking only requires some decent shoes and it burns about 245 calories an hour.
2 RAKE THE YARD. Raking, sweeping and vacuuming involve arm and leg muscles and can burn up to 280 calories an hour. Sweeping the sidewalk for 10 minutes adds a half-hour of moderate physical activity to your day.
3 GO DANCING. An hour of ballroom, salsa or swing dancing qualifies as a low-impact aerobic workout. If you really "hoof it," you can burn up to 315 calories in an hour. You don't have to join a class. Turn on a CD-and dance in the privacy of your own home.
4 GET ACTIVE WHILE YOU'RE WATCHING TV. Jog lightly in place. Do leg lifts with ankle weights or arm curls with dumbbells. If you have a stationary bike, treadmill or stability ball, you can work out while you watch your favorite shows.
5 PULL SOME WEEDS. Gardening and other routine yardwork will strengthen knees, arms and hands. Mowing, pulling weeds and raking can build leg, arm and back muscles, burn up to 300 calories an hour-and get you out in the fresh air.
6 HOP TO IT. Jumping jacks can be fun. They also encourage balance and flexibility and burn up to 90 calories in one 10-minute session.
7 FILL YOUR WAITING TIME. Waiting for a pot to boil? Pushing against the kitchen counter, in and out, will work your arm and shoulder muscles. At the doctor's office, ask for an estimate on your wait time, then take a brisk walk around the building. While you're on hold on the phone or waiting for an elevator, work your abdominal muscles.
