Let’s face it. Most people don’t like to exercise to lose weight. But can you really drop a size without exercising?
Of course. But that doesn’t mean you can get away with being a couch potato. To lose quickly you must add movement to your diet. Adding movement to your day can burn calories quickly, without major commitment to exercise. Functional fitness is simply making the things you do everyday a little more movement oriented. Don’t focus on adding huge chunks of activity to your day, just make a conscious effort to get up and move.
The Movement Star
The first, and most talked about, functional fitness to add to your day is walking. You don’t have to walk miles around a track to burn calories, though. Simply add extra steps to your everyday routine.
Here are some quick ideas:
- Climb the stairs instead of taking the elevator.
- Park as far away as possible from stores and walk.
- Walk to lunch instead of driving.
- Pace while you talk on the phone.
- Go to the mall and window shop.
- Take your pet for a good, long walk.
- Take your kids to the park and chase them or play tag.
- Don’t keep your favorite treat in stock; walk to the corner store to get it.
- At lunch, take a walk as you munch your sandwich, even if it is just around the halls at work.
- Don’t forget to get up and take some steps on your breaks at work.
And, if you're feeling ambitious, pick up the pace. "Walking slowly burns an average of five calories a minute. Pick up the pace to more brisk treks and step up the calories burned to ten per minute," says Galvez. "Let's see, 30 minutes at a quick pace equals 300 calories, divided by 3,500 (the number of burned calories need to lose one pound) equals 1.85 pounds a month and 22.29 pounds per year."
That may not sound like much, but if you also consider all the other things you are doing to drop those pounds, and all the other ways you are going to add movement, it adds up!
How else can you add movement to lose weight? Try a few of these a day and watch the pounds drop!
- Dance with the radio.
- Run to answer the phone, even when you have plenty of time.
- Jog up the stairs.
- Play catch with your kids (or the neighbor’s kids).
- At the grocery store, use a basket you carry instead of a cart.
- Pull the weeds in your yard.
Wiping Away the Fat
Did you know that cleaning is a great workout for burning fat? Vacuuming, mopping, and sweeping is a great cardio workout. Dusting moves your arms. Ironing tones your underarm jiggle. Laundry moves every part of you as you lift the basket, load the washer, unload the dryer, and fold.
So, next time you want to sit down to primetime and scarf down chips, consider picking up a broom instead. A clean home means a thinner waist!
Here are some ideas to make housecleaning even more movement friendly:
- Make big sweeping movements.
- Clench your muscles as you move.
- Stand on your tiptoes (It works your calf muscles).
- Squat instead of bending over.
- Move furniture and vacuum under it.
- Take the trash out one bag at a time.
- Dance to music while you clean.
- Do a few squats while holding the laundry basket.
- Use ankle and wrist weights.
Hope for the Desk Jockey
If you work at a desk all day you may find it hard to add movement, but it’s not impossible.
Try replacing your desk chair with a yoga ball. Balancing on one of these huge plastic balls is not only better for your back, it also strengthens your torso, hips, and legs just by sitting. Don’t forget to take a look at the yoga ball instructional books while you are at the store. Some of them have great moments you can do while sitting on the ball to maximize its effectiveness.
Seated stretches are also an easy way to get extra movement at your desk. Everyday Yoga is a great resource for desk stretches. So is this.
Note: Ask your doctor before you start any exercise program.
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