Little burners

Research by the Mayo Clinic in the US shows that the tiny movements we make constantly – from fidgeting to toe tapping – can really add up to big calorie burners.

Professor James Levine, who lead the research, says, “A person can expend calories either by going to the gym or through everyday activities. Our study shows that the calories that people burn in their everyday activities are far, far more important in obesity than we previously imagined. In fact, the amount of this low-grade activity is so substantial that it could account for obesity quite easily.”

The research showed that heavier people tend to sit for an average of 150 minutes more each day, saving around 350 calories a day, compared to that of an average 70kg woman.

So it’s time to get moving. Over a year moving a little more everyday could equate to an amazing 18kg weight loss! Here’s how…

At home

• Do some cleaning. Forty minutes of vigorous cleaning equals over 130 calories, while light cleaning burns just over 100.*
• Get active during TV advertisement breaks. Stand up and move around, walk up the stairs, do some stretches or some squats. Just be a little more mobile. 

At work

• Walk to talk. Don't email, phone or shout to your colleagues. Get up and walk over to have a conversation.
• Find the stairs. Get off the elevator a floor earlier than you need. Ten minutes on the stairs burns 146 calories!*
• Fidget. When you find yourself seated, rotate your feet and twiddle your toes.

Anytime, anywhere

• Move for at least five minutes every hour. Set an hourly alarm and each time it goes off stand up, have a stretch and a walk, fill up your water bottle; whatever you do, move for the full five.
• Have a giggle. Laughter gives you a great abdominal workout, burns calories and also improves your mood. 
• Be inefficient. Instead of taking everything you need up the stairs in one go, burn more calories by making multiple trips, taking one thing at a time.  

Out and about

• Set the pace. Don’t stand still as you wait for anything. If you are in a queue, walk on the spot. If you are on a train platform, pace its length. 
• Go shopping. You don't have to buy anything. Just look. When you go to a mall, browse for a few minutes before going to your planned destination.  

By making lots of small changes, you really can make a huge difference. Not convinced? Try using a pedometer to get an idea of the number of steps you already take, then try some of our little burner activities. You’ll be amazed how the small things soon add up!

*All calculations are based on the energy expenditure for a 70kg woman.