Robert Odell, Jr is the assistant director of a Memphis finishing academy which offers premier instruction in diet, nutrition, and exercise.
Good Habits Mean Better Health
Exercising is an excellent way to burn calories and maintain good health. However, here is good news for those who have difficulty squeezing in a good exercise routine.
You can burn calories and reap the health benefits without reserving 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 reserving large chunks of time for exercise.
Why Is It Good to Burn Calories?
A calorie is a unit of energy. When you hear something contains 100 calories, it describes 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. Calories need to be burned up through activity to avoid excess weight gain.
The rate at which your body burns calories is called the "Metabolic Rate." Having a reasonable "Metabolic Rate" (burning calories) helps to maintain a proper body mass index (BMI).
What is a Body Mass Index (BMI)?
Body Mass Index (BMI) measures body fat based on height and weight. A BMI can indicate whether a man or woman is underweight, average, overweight, or obese. Burning calories helps prevent weight gain and maintain a good body mass index.
The more active you are, the more calories you burn. It stands to reason that a body that consumes 2500 calories daily and burns 2500 calories daily will stay at the same weight. Developing good calorie-burning habits is one of the most beneficial things you can do for your health.
Developing good calorie-burning habits is one of the most beneficial things you can do for your health.
Habit 1. Make 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.
By taking a few minutes to make your bed, you form a calorie-burning habit that can lead to other things that burn calories. Making your bed might encourage you to pick up clothes you may typically 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.
Make Your Bed and Then Stretch
Once you have made your bed, take a few moments to get in a good stretch. 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, a simple stretch burns up to 5 calories.
Stretching Can Lead to Pushups
If you are venturous, you may 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, 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 probably do every day anyway.
Habit 2. Take a Good Shower
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, muscles can be stiff. A good hot shower can get the blood flowing and loosen things up a bit.
You Can Burn Calories When You Shower
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 to avoid dryness.
You can burn an average of 173 calories per hour when taking a shower, followed by a standing towel pat-down.
Habit 3. Just Park and Walk
We sometimes drive around for five minutes or more, looking for the closest place to park when arriving at the store, office, or other establishments. We can enter the building more quickly and reap good calorie-burning benefits by parking and walking across the parking lot.
You Burn Calories When You Walk
Walking across the parking lot from your car into the store or office can burn an average of 102 calories an hour. If you carry bags while walking, you will burn even more calories.
- Walking Calorie Calculator - High accuracy calculation
Use this calculator to see how many calories you burn. Use your stats. Use your METS. A MET, Metabolic equivalent, is the amount of energy used while resting.
Walking across the parking lot from your car into the store or office can burn an average of 102 calories an hour.
Walking Is Good for Your Health
The habit of "just parking and walking" might also lead to you becoming a "mall walker." Missy Kane of the Dr. Bob Show stated that walking could significantly improve blood pressure. Many get one or two "walking partners" and walk around the mall or parking lot for exercise.
"Mall Walking" can be fun, but always be aware of your surroundings and use common sense safety precautions. 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 significant health benefits.
Habit 4. Take 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 three times as fast as the elevator. Also, the health benefits of taking the stairs are fantastic.
Walking the stairs:
- builds muscle mass
- burns calories
- lowers bad cholesterol and
- lowers blood pressure.
Start Slow Then Aim for the Top
Taking the stairs is a great way to sneak in a little workout. You may want to start by walking a few flights and taking the elevator the rest of the way. You will gain many benefits, 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 five or 10-pound briefcase 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
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.
We can burn an average of 50 calories an hour by standing up. That adds up to around 750 calories burnt if you stand up for three hours a day, five days a week. In a year, you would burn about 30,000 extra calories.
As Little as Three Hours a Day
How would you feel if you lost eight pounds of fat? Well, that is what you could lose 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, then that would be the equivalent of running about ten marathons a year. Just by standing up three or four hours in your day at work."
By standing up, we can burn an average of 50 calories an hour.
Standing Can Extend Your Life
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 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 bit while waiting. Do you 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 increases the risk of heart disease.
Small Changes Cause Good Results
Researchers believe that even minor adjustments like:
- standing while talking on the phone
- going over to speak to a colleague rather than sending an email or
- simply taking the stairs
will reap many health benefits.
You Can Form Good Habits
It isn't always easy to squeeze a good exercise routine into our day. However, with some 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
You Can Make a Better You
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 and make you a better you.
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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