Robert Odell, Jr is the assistant director of a Memphis finishing academy which offers premier instruction in diet, nutrition, and exercise.
Everyday Habits That Burn Calories
Exercising is a very good way to burn calories and maintain good health. However; for those who have difficulty squeezing in a good exercise routine, here is good news. You can burn calories and reap the health benefits without setting aside large chunks of time for exercise.
Here are five calorie burning habits that can improve your health and change your life for the better.
- Make your bed.
- Take a hot shower with a towel pat down.
- Just park and walk.
- Take the stairs.
- Stand up.
You can burn calories and reap the health benefits without setting aside large chunks of time for exercise.
What Are Calories?
A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.
Your body needs calories for energy; however, eating too many calories can lead to weight gain. To avoid excess weight gain, calories need to be burned up through activity. The rate at which your body burns up calories is called "Metabolic Rate". Having a good 'Metabolic Rate" (burning calories) helps to maintain a proper body mass index (BMI). Body Mass Index (BMI) is a measure of body fat based on height, and weight. A BMI can indicate if a man or woman is under weight, normal weight, over weight; or obese. Burning calories helps to, prevent excess weight gain and maintain a proper body mass index.
The more active you are, the more calories you burn. It stands to reason that a body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. Forming good, calorie burning, habits can be one of the most beneficial things that you can do for your health.
Habit 1. Make up Your Bed
Calorie Burning Benefits of Making up Your Bed
According to FitDay.com, if you are a 145 pound, 5'6', 30 year old female you can burn an average of 61 calories per hour just by making up your bed when you get up.
By taking a few minutes to make your bed, you form a calorie burning habit that can lead to other habits that burn calories. Making your bed might lead you to pick up those clothes that you may normally leave lying around. Forming the habit of putting away those clothes instead of leaving them lying around can average out to 88 calories burned per hour.
...you can burn an average of 61 calories per hour just by making up your bed...
Once you have made your bed, take a few moments to get in a good stretch or two. It may seem more spontaneous and natural for you to stretch before you make your bed or even before and after you make your bed. According to SparkPeople.com just a simple stretch burns up to 5 calories or more.
If you are a more daring habit former, you my want to incorporate a few minutes of push ups after making your bed. Your calorie burn rate depends on your weight. If you weigh 150 pounds, for example, just taking 5 minutes to do moderate or vigorous push ups after making your bed can burn 28 to 48 calories.
- Calories Burned for Push-Ups - vigorous | SparkPeople
Find how many calories you burn for Push-Ups - vigorous
After making your bed, make a habit of doing something you are probably doing everyday anyway.
Make Your Bed
Habit 2. Take a Good Shower Followed By a Standing Towel Pat Down
Benefits of Taking a Good Shower Followed By a Standing Towel Pat Down
Hot showers typically have water temperatures from 96 to 105 degrees Fahrenheit. They feel good and also have health benefits. Five to 10 minutes in a hot shower can work wonders for your body, muscles and joints; and even put you in a pleasant mood. When you get out of bed in the morning, muscles can be stiff. A good, hot shower can get the blood flowing and loosen things up a bit. According to FitDay, a 135 pound, 5'5', 35 year old woman can burn an average of 173 calories per hour when taking a shower followed by a standing towel pat down. If you plan to stay in a hot shower for more than ten minutes, you may want to moisturize your skin with a good body lotion or cream so as to avoid dryness.
...(you) can burn an average of 173 calories per hour when taking a shower followed by a standing towel pat down.
3. Just Park and Walk
Burn Calories By Parking and Walking
When arriving at the store, office, or other establishments, many of us sometimes drive around for five minutes or more, just looking for the closest place to park. By parking and walking across the parking lot, we would not only arrive in the building more quickly, but we would also reap good calorie-burning benefits.
Walking across the parking lot from your car into the store or office can burn an average of 102 calories an hour. If you are carrying bags while walking, you will burn even more calories.
- Walking Calorie Calculator - High accuracy calculation
Accurately and quickly calculate how many calories you burn while doing various activities. Use's your personal stats and established METs.
Walking across the parking lot from your car into the store or office can burn an average of 102 calories an hour.
The habit of "just parking and walking" might also lead to you becoming a "mall walker." Missy Cane, of the Dr. Bob Show, stated that walking can produce significant improvements in blood pressure. Many people get one or two "walking partners" and walk around in the mall or around the mall parking lot for exercise. "Mall Walking" can be fun, but always be aware of your surroundings and use common sense safety precautions. Also, when in an extremely large parking lot, avoid being the only car in a parking area that seems solitary or isolated. The whole idea is not to fret over finding the closest parking space. Walking a few extra steps and carrying one or two bags may produce great health benefits for you.
Habit 4. Take the Stairs
Benefits of Taking the Stairs
Many of us wait on the elevator because we feel it is quicker. Surveys show that the stairs get you to your floor almost 3 times as fast as waiting on the elevator. Also the health benefits of taking the stairs are fantastic. Walking the stairs builds muscle mass, lowers blood pressure, and lowers bad cholesterol.
Taking the stairs is a great way to sneak in a little workout during the day. You may want to start out by walking a few flights and taking the elevator the rest of the way. You will gain a great deal of benefit and you can eventually work your way up to taking more flights.
A 150-pound man walking up and down stairs for 10 minutes can burn 91 calories. Carrying a 5 or 10 pound brief case with him can cause him to burn 100 calories or more.
Walking the stairs burns calories, builds muscle mass, lowers blood pressure, and lowers bad cholesterol.
Habit 5. Stand Up
Benefits of Standing
Sitting has been called "The New Smoking." In today's world of computers and television, we spend many hours sitting on our bottoms, all to the detriment of our posture and internal organs.
By just standing up we can burn an average of 50 calories an hour. That adds up to around 750 calories burnt if you stand up for three hours a day, five days a week. Which means in a year you would burn about 30,000 extra calories. How would you feel if you lost 8lbs. of fat? Well that is what you could loose simply by standing up a mere three hours a day. In a BBC News Magazine article Dr. John Buckley says, "If you want to put that into activity levels," Dr Buckley says, "then that would be the equivalent of running about 10 marathons a year. Just by standing up three or four hours in your day at work."
By simply standing up, we can burn an average of 50 calories an hour.
What about that important call on your cell phone? Can you step away somewhere and stand up and take the call? We can find many opportunities to stand up during the day if we just look for them. What about waiting for that extra long download or for that email to finally come. You can stand up and move around a little while waiting. Do you really have to sit through every meeting? See if you can stand up sometimes.
Studies suggest that those who sit all day live around two years less than those who are more active.
There is mounting evidence that exercise may not even undo the damage done by prolonged sitting. Prolonged sitting has been linked to problems with blood glucose control and increasing the risk of heart disease.
Researchers believe that even small adjustments, like standing while talking on the phone, going over to talk to a colleague rather than sending an email, or simply taking the stairs, will reap a multitude of health benefits.
Form Good Habits
It isn't always easy to squeeze a good exercise routine into our day. However; with a little creativity you can form good habits that can burn excess calories and keep you healthy.
|HABIT||CALORIES BURNED / Per Hour|
Making Up Your Bed
Shower and Towel Pat Down
Parking & Walking
Taking The Stairs
Just by doing things like:
- Making your bed
- Taking a hot shower with a towel pat down
- Parking and walking
- Taking the stars and
- Standing up more often
Can cause you to have a healthier and happier quality of life.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2016 Robert Odell Jr