How to compensate for 10 thousand steps a day? Burning Calories in Self Isolation

It is believed that 10 thousand steps a day helps a person stay slim. Launched in Japan in 1964, this formula gave birth to the first pedometers now commonly used in fitness bracelets. But what to do now that you are trapped in an apartment and cannot keep fit in your usual ways? There is a solution, and to increase calorie expenditure and stay active, you don't even need to pack kilometers around the house.

Exercise

Don't reinvent the wheel: the benefits of morning exercises, perhaps , everyone knows. Of course, after sleep you want to soak up a little longer under the covers, but start small. You can tune in to morning activity while still in bed. For example, stretch, take a few deep breaths, and do a glute bridge. Get up and turn on the kettle. While it boils, there is time for a short exercise: squats, push-ups, burpees, a bicycle - any exercise will do. Even 10 minutes of classes will go to the piggy bank of well-being.

Make your walks more difficult

You can even walk in quarantine. For example, do not get to the grocery store by car, but overcome a couple of kilometers on foot. In the store, it is also possible to get an additional load. It is enough to take a basket, not a cart, and carry the groceries home not in one, but in two packages - this will be an additional workout of the shoulder girdle.

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If you have a dog, increase the duration of your walks, your faithful friend will be glad. You can also run if you want, but even regular walking has many benefits. Scientists at Harvard University have found that it relieves joint pain, improves the immune system and discourages sugar cravings. And this is in addition to the general improvement of mood and the fight against stress!

Do you still use a car? Then don't park it right in front of a house or store. Take a couple of minutes and leave the car a little further away to go the extra 100 meters. In addition, you can walk not only on the street: do it in the apartment whenever possible. Alternatively - while talking on the phone or reading a book.

Forget about lifts

Elevators are our everything, but sometimes it is worth giving up and bravely starting to storm the stairs. Climbing stairs will train your heart muscle, increase oxygen flow, strengthen your legs and burn extra calories. Even going downstairs increases your calorie burn.

Join the active andgram and dance

Physical activity is not only sport. If you have children or pets, they will be happy to throw out their energy in outdoor games with their parents. Catching up, pillow battles, tickling, even a simple heap-and-man mess will help you burn calories.

The same thing with dancing - turn on your favorite music, forget about the embarrassment and start moving. It's much more fun than regular exercise and gives you a great cardio workout.

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Warm up while working

If you continue to work, remember to take breaks and warm up. This will help speed up the blood and relieve tension from stiff muscles. You can conduct a mini-session right at the table: make circular movements with your head, bends to the side, twists and bends. Stretching the pectoral muscles, calves and thighs also works great.

Do not neglect household chores

Do not leave the bed unmade, wash floors more often, dust and dust mirrors, keep dishes clean, cook by yourself , disassemble cabinets, change curtains on windows. This way you will not only keep your home tidy and save money by not ordering food in restaurants, but also spend a lot of energy.

What if I don't want to move?

And yet not everyone can force themselves to exercise even 10 minutes a day, but in this case there are several ways that will help burn calories.

Keep the air temperature cool

At cool temperatures, the head understands better, and the body is mobilized. Cold activates brown fat, which begins to release energy to maintain body temperature. The more active this fat, the more it is. The more it is, the more calories your body spends.

It is especially useful to sleep in a cool room - 5-8 hours a day is enough to significantly increase energy expenditure. Scientists from the USA and Australia have proven that regular cool sleep speeds up metabolism and lowers appetite.

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Move to the floor

Almost everything that we do while sitting on a sofa or chair can be done on the floor. For example, watching movies, chatting on the phone, playing video games, reading, eating, and even working on a laptop. When sitting on a hard surface, more muscles work and energy is expended in getting up and up. In addition, such a simple life hack will help improve posture (if you hold it upright or sit against a wall), flexibility of muscles and joints.

Chew gum

This activity in itself increases calorie expenditure, albeit a minimum of 11 kcal in hour. Chewing gum also suppresses appetite. Scientists at the University of Rhode Island suggested that the process of its consumption stimulates the nerves in the masticatory muscles, which send a signal to the brain for satiety.