Even Small Activities Can Make a Difference in Weight Loss

Recently many studies have shown that even just adding a bit of exercise here and there can help with weight loss.  Here are some simple things you can do to help do this:

  1. Walk during lunch. On your lunch hour, save 15 minutes for a walk before you sit down and eat.  Extra 500 calories a week.  Over 7 weeks that is a pound
  2. Stand up every chance you get. This increases your heart rate and burns more calories
  3. Sit on the couch instead of lying down. You burn more calories sitting instead of lying down
  4. Take the stairs at a mall instead of the escalator or elevator
  5. Walk everywhere. Use a pedometer and see how many steps you can get in each day.  10,000 steps should be your goal.  3 blocks burns 65 calories
  6. Pace when you’re on the phone, visit your co-workers instead of emailing them or use a pedometer and see how many steps you can get in each day. 10,000 steps a day should be a goal.  Pacing for 20 minutes on a phone call burns 64 calories
  7. Visit your co-workers instead of emailing them.  Stop the email. Get up and talk
  8. When at the mall, make three laps around the mall before you can buy anything. Circuits after parking
  9. Use restrooms on different floors.  At work, when you go to the restroom, use one on a different floor instead of the one closest to you
  10. Make bringing in the groceries last
  11. When you park the car, make a complete circuit around the parking lot before entering the building
  12. When carrying groceries, bring the bags in one bag at a time.
  13. If you’re stuck sitting for long periods of time, change position, shift in your seat or even do some stretching exercises
  14. Hide the remote control and get up to change the channel.
  15. Sit on an exercise ball and roll around while you watch TV or work at the computer.
  16. Substitute a 30 minute television show with a walk.
  17. If you must go upstairs to get something, walk up and down the stairs three times before you get it.
  18. When you get to work, park your car in a far-away parking space and speed walk to the door.
  19. Substitute a 30 minute television show with a walk
  20. Always take the stairs – 29 calories burnt extra for 6 flights of stairs
  21. Do the dishes by hands – you burn calories doing this
  22. Clean house – 15 minutes burns 80 calories
  23. Do exercise during commercial breaks.  You can break up your cardio during the day into small segments and still lose weight!
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