1. Keep Moving to Help Expend Energy
Remember: If you’re not
moving, your metabolism is not revving! Being sedentary can be the worst
thing for your internal engine. By being active in small ways
throughout your day, you’re helping to keep your metabolism cranking. If
you have a job that keeps you in your seat for hours during the day, be
sure to get up and move around frequently. If you come home from the
grocery store with several bags, try taking several trips from the car
to your front door. You’ll find that when you shun the “couch potato”
mentality and make the effort to be a little more active, you’re
adopting a healthy habit that’s hard to break!
2. Take the Stairs Whenever You Can
Climbing stairs quickly
elevates your heart rate for a metabolic jolt that burns 8 calories per
minute, approximately twice as much as you’ll burn taking a brisk walk.
If there are stairs where you work, take a few breaks throughout the
day—5–10 minutes each—and climb as many stairs as you can. If your
energy slumps after lunch, boost it—and your metabolism—by leaping up
for a stair climb.
3. Park as Far Away as You Can
If your office is located
in a good area for walking, take advantage of this natural way to slip
in an extra 20 to 30 minutes of exercise a day. Park far away whenever
you are shopping at a grocery store or a mall. In fact, while in the
mall, take a few spins around at a brisk pace, and you’ll rev up your
heart and your metabolism.
4. Run Errands on Your Lunch Break
Lunchtime is the perfect
time of day for a burst of energetic hustle. Plan your workday so you
can take at least 30 minutes to run errands—and then literally run, or
at least walk briskly. Every time you hustle, walk briskly, or run
instead of walk, you not only burn more calories, but ensure that your
metabolism stays cranked up for a longer time.
5. Take a Stretch Break
Stretching is an
excellent way to reduce stress and give your metabolism a boost in the
middle of a day when you can’t get away and exercise. Take 5 or 10
minutes to do basic stretches for each of the large muscle groups and
make sure to breathe deeply as you do—as you would in yoga—to provide
your body with extra oxygen so it can burn more fat.
6. Get Off Your Duff
If you have a sedentary job, it’s
vitally important that you find ways to move your body at work. When
someone in another department needs a file, jump up and dash over to
deliver it. If you needed something duplicated, take it to the copier
and then do a few deep-knee bends while you are waiting. The best way to
combat a sedentary job and boost your metabolism is to find a multitude
of ways to get off your duff and move your body. Walk briskly, toss in
some toe-touches, work on some waist whittlers, or do whatever you can
think of to move and stretch your muscles.
7. Work Out While Watching TV
Television time doesn’t
have to be a bad thing, as long as you’re not sitting in front of the TV
while you should be working out. Instead, do both! Fill a basket with
weights, resistance bands, a yoga mat, and a jump rope and place it near
your flat screen. Instead of sinking into your sofa and loafing while
you watch your favorite show, use those opportunities to do
mini-workouts.
8. Buy Some Workout Duds
A common thread amongst
fitness success stories is that they all dress for fitness no matter
what. Even after a hard day’s work, these people put on their workout
gear to help get them in the mood. Being motivated is an important
factor in your journey to boost your metabolism. Buy yourself some
snazzy workout clothes and see if you don’t soon relish putting them
on—and then do so often.
9. Ask a Friend to Join You in a Fitness Program
Once you have resolved to
live a healthier lifestyle, invite a friend to be your exercise buddy.
Walk during your lunch hour. Ride bikes or try in-line skating around a
local park. Take a swim aerobics class. Do yoga together. The point is
to make exercise a social event as much as a workout. When you are
laughing and conversing, the time goes by much more quickly. Socializing
stimulates the mind just as exercise increases blood flow. Both nourish
you, help raise your metabolism, and should be part of a healthy
lifestyle.
10. Take a Walk
One of the problems some
of us have with physical activity is that it is too hard on our joints.
One way to alleviate this problem is by using an elliptical trainer, but
another is to engage in a low-impact sport such as walking or swimming.
Although it may feel easy, walking is actually a great way to build
muscular strength and endurance and improve your coordination. Long
walks are best for getting the heart muscle working, but if they don’t
fit into your schedule, consider taking short walks—10 or 15 minutes at a
time—throughout the day.
11. Walk 10,000 Steps a Day
Many people are now
trying to ensure they take at least 10,000 steps per day, which has been
shown to be a marker of good health. If you walk about 3.5 miles per
hour, then you probably take somewhere between 5,000 and 7,000 steps in
one hour, depending on your height (and, therefore, your stride length).
You can walk that number of steps during a one-hour TV show just by
marching in place. You’ll burn about 150 to 250 calories during that
hour. That may not sound like a lot, but if you’re just watching TV
without moving, you’ll only burn about 40 to 60 calories, and not get
any boost to your metabolism during that time. Do that for one hour a
day for a year, and you’ll burn off about 9 pounds!
12. Walk to the Local Market
If there’s a grocery
store or a weekend farmers’ market in your neighborhood, gather together
canvas or heavy-duty utility bags and head out for a brisk walk to do
your grocery shopping. Since you’ll be carrying the bags of groceries
back home afterward, you’ll want to be sure you can carry what you
purchase, so buy only what will fit into a couple of bags. Walking while
carrying groceries means you’ll be burning a lot more calories than you
would driving your car to the store. Plus, it’s better for the
environment. Now, that’s something to feel good about.
