ONCE A WEEK, VISIT THE TRAILS
A 45-minute walk at a moderate pace of 3 miles per hour burns about 180 calories. A similar rate over the same time on the trails, on the other hand, burns 320 calories, which is an additional 157 calories. If you replace one of your weekly walks with trail hiking, you’ll burn an extra 700 calories for the month.
SHOPPING IN THE WINDOWS
When you go to the store, your goal is probably to get in and out as quickly as possible. However, there are some advantages to looking around, such as shopping the middle aisles of the grocery store for pantry staples. Alternatively, the next time you’re at the mall, take a few laps and window shop. An additional 30 minutes of shopping expends 84 calories. If you do this twice a week, you will burn 162 calories. That adds up to 700 calories for the month.
INCLUDE 1-MINUTE INTERVALS
Walking at a leisurely pace of 2.5 miles per hour for 5 minutes burns 17 calories. If you pick up the pace to 5 miles per hour, you’ll burn about 47 calories in the same amount of time. While you may not be able to maintain this pace for long, incorporating several short 1-minute bursts of fast walking into a longer walk burns an additional 30 calories over your slower walking pace. If you do this 4–5 times per week, you will burn approximately 165 extra calories or about 675 calories per month.
THE DOG WALK
Walking or playing with your pet is an excellent way to bond while burning calories. A leisurely 15-minute walk with a dog burns approximately 57 calories. If you do this twice a day, you’ll burn 115 calories per day, 800 calories per week, and around 3,300 calories per month. If you don’t have a pet, see if you can help out at a shelter or walk a neighbor’s dog.
GET TO WORK BY WALK
If you live in a city, walking at least part of the way to work can help you get some exercise, de-stress, and boost your creativity. Alternatively, if you work from home, use the time you’d normally spend commuting to go for a walk. A 30-minute walk burns approximately 140 calories. If you do this at the end of the day, you’ll burn 280 calories per day. If you do it at least three times per week, you will burn about 840 calories per week or 3,780 calories per month.
INCLUDE A SET OF LUNGES
Add a 10-minute set of step-ups on a park bench or walking lunges to your routine, and you’ll burn 51 more calories. If you do this four times per week, you’ll burn an extra 200 calories. You’ll have burned an additional 900 calories by the end of the month.
GO UP THE STAIRS
Taking the stairs whether at your apartment building, the office, or shopping, raises your heart rate and burns more calories. Climbing stairs for 5 minutes a day will burn an additional 52 calories. An outdoor track with stadium stairs is another option. A quick 10-minute training in the middle of your workout burns 110 calories more. Two sets of stairs in the middle of a walk twice a week results in 900 calories per month.
GET ACTIVE WITH YOUR CHILDREN
It’s challenging to beat quality family time and play with the kids. The good news is that you can spend time with loved ones while also losing weight. Playing tag or hide and seek for about 30 minutes per day burns 150 calories. If you do this three times per week, you’ll burn 450 calories.
CHECK OFF THE OPTIONS ON YOUR TO-DO LIST
Chores around the house, such as kitchen organization, make a more significant difference than you might think. Every minute counts, and the NEAT category includes these small tasks that burn calories (aka non-exercise activity thermogenesis). Picking up clothes and making multiple trips to the washer, for example, burns approximately 60 calories in 20 minutes.
EXTEND YOUR WALKING TIME BY 20 MINUTES PER DAY.
Taking a few shorter walks throughout the day can help you increase your calorie burn and step count while combating the adverse effects of sedentary habits on weight gain. You can burn an additional 82 calories by taking a quick 15-minute walk before dinner at a 3.5mph pace. You can also divide it up into three 5-minute walks before each meal. Adding just 20 minutes of walking per day results in an extra 560 calories per week, or slightly more than 2,000 for the month.