‚ÄčEvery day it is important to get at least sixty minutes of exercise at a moderately difficult level. By doing so, it lowers the risk of strokes, high blood pressure, heart disease, obesity, depression, cancer and diabetes. You burn calories when you move around and function, including when at rest. Breathing and circulating blood takes energy. To loose weight, you have to burn more calories then you take in each day.

You don’t need to hop on the treadmill or lift weights to work up a sweat and burn calories. There are many everyday activities that can boost your heart rate and help you hit your daily calorie loss goal. Physical activity has the most benefit when it is tough enough to raise your heart rate. When keeping the heart pumping faster for an extended period of time, calories are burnt. Focus on activities that are going to raise your heart rate for at least ten minutes.

These activities include:

  • Mowing the lawn with a push mower

  • Standing while at the computer

  • Raking the lawn

  • Shoveling snow

  • Walking the dog

  • Painting

  • Cleaning the gutters

  • Chopping wood

  • Cleaning the garage

  • Gardening

  • Washing the car

  • Dusting

  • Reorganizing

  • Moving furniture

  • Flipping mattresses

  • Laundry

  • Cooking

  • Grocery shopping

  • Carrying and unloading groceries

  • Vacuuming furniture and carpets

  • Mopping the floors

  • Washing windows

  • Playing outside with your kids

Each activity can burn an upwards of 200 to 400 calories an hour. Of course, it changes depending on age, weight, sex and effort put into the action. A great idea to create motivation is to put on energetic music and listen while working. These daily activities to burn calories have an even greater effect if they are chained together. For example, wash the dishes and then while they dry, complete something else such as mowing the lawn or vacuuming. Once the dishes are dry, come back and put them away. By chaining activities together, it keeps the heartrate higher for longer and burns more calories.

Other exercise can be added like yoga, walking on a treadmill, hiking, fishing or lifting weights. However, it is important to not overdue it. Set aside rest days from heavy exercise; this allows your body to recover and build muscle and endurance. As time goes on, it will become apparent that your hard work has paid off and resulted in weight loss and muscle gain.

It can also be helpful to create a daily or weekly schedule so you have a plan for each day. Not only does that help to organize chores that need completed, but you will see gaps where you might need to add in other exercise.

Do not forget that progress takes time. Do not become discouraged if you are extremely tired after a rough day. Each week you stick with invigorating exercise and activities, changes will occur. They may be small at first, but will add up. Never obsess over your progress or compare yourself to other people. Everyone goes at their own pace and that is perfectly fine.