You don’t always need a treadmill or dumbbells to get moving. Science says plenty of regular activities, from gardening to grocery runs, count as legitimate exercise. So, if you’ve been feeling guilty for skipping the gym, here are nine ways you’re still burning calories without even trying.
9. Cleaning the House
That weekly deep clean of your home? It’s not just for keeping your space tidy; it’s also an effective workout. Activities like vacuuming, mopping, and scrubbing floors engage multiple muscle groups and can elevate your heart rate. According to a study by the Good Housekeeping Institute, 132 minutes of vacuuming per week can burn over 300 calories.
8. Gardening and Yard Work
Digging, planting, and mowing the lawn are all forms of moderate-intensity exercise. According to the Centers for Disease Control and Prevention (CDC), 30-45 minutes of gardening can burn up to 300 calories. The functional movements involved in gardening (squatting, lifting, and carrying) can also improve your strength and flexibility.
7. Playing with Kids or Pets
Now, here’s a joyful and often overlooked form of exercise. Whether you’re chasing your dog in the park or playing tag with your kids, you’re getting a cardiovascular workout without even realizing it. A 2024 study published in te Healthcare Journal highlighted that the presence of a dog in the life of an adolescent leads to positive outcome in physical activity. Playing with your pet (or kids) falls under high-intensity interval training (HIIT), improving cardiovascular health, burning calories, and boosting your metabolism.
6. Dancing
Dancing is a full-body workout that can improve your coordination, balance, and cardiovascular health. This activity is a form of aerobic exercise that can burn up to 600 calories per hour (for energetic dancing), according to a 2020 study from the University of Brighton. Additionally, the mental focus required to learn new dance moves can improve your memory and cognitive function.
5. Taking the Stairs
Taking the stairs is a simple choice that can make a big difference in your daily activity levels. Stair climbing strengthens your lower body, targeting glutes, quads, and calves, as per a 2023 article from Everyday Health. So, when you’re faced with a choice between stairs and the elevator, choose the stairs. It’s a simple way to sneak more exercise into your day and improve your health.
4. Running Errands
You’re also working out during your weekly trip to the grocery store or when shopping at the mall. Walking through large stores and pushing a shopping cart contribute to your daily physical activity. Even this 2024 article from CDC advises to take a walk in the mall to get regular physical activity. By making a few changes, you can turn errands into an even better workout. Park further away from the entrance to get extra steps or carry a basket instead of using a cart to work your arms.
3. Laughing
That’s right, a good belly laugh can be a form of exercise! Laughing engages your diaphragm, abdominal muscles, and shoulders, providing a mini-workout for your core. A study conducted at Vanderbilt University Medical Center found that 10-15 minutes of genuine laughter can burn up to 40 calories. This isn’t a replacement for your workout routine, but incorporating more laughter into your day can have a positive impact on your physical and mental health.
2. Fidgeting
If you’re someone who constantly bounces your leg, taps your feet, or fidgets in your chair, you may be burning more calories than you think. Fidgeting is a form of non-exercise activity thermogenesis (NEAT), which can contribute to your daily energy expenditure. NEAT is a vital component of our total daily energy expenditure, and it has been promoted as a strategy to manage obesity by a 2018 study published in the J Exerc Nutrition Biochem Journal. Moving forward, small, consistent movements may actually be helping you with weight management.
1. Walking
Walking is the most basic form of human movement, and it’s also one of the most effective forms of exercise. A 2023 Harvard Health article has linked this low-impact activity to wide range of health benefits, including lower blood pressure and improved memory. You can include more walking in your day by taking the stairs, walking to the store, or even just getting up and moving around every 30 minutes.