How to Burn Calories
Without Breaking a Sweat
Weight-loss exercises you’ll actually look forward to doing.
Whether you’re on a tight deadline, travelling, or having couch-separation anxiety—we get it. Sometimes pushing your limits on a treadmill is the last thing you’ll feel like doing, even if you have the time for a home workout.
The good news is you’re probably still burning pesky calories without even realizing it. But how?
The answer is non-exercise activity thermogenesis (or NEAT), the energy
we burn from doing seemingly trivial tasks outside of sleeping, eating or traditional exercise. These activities allow your body to reap the benefits of a sweaty workout without actually working out. By simply moving more, you can increase your metabolism and potentially burn about 350 calories a day (that translates to roughly 10-30 pounds a year!). Here are a few creative ways to integrate more NEAT exercises into your daily routine.
Take a belly breather
Breathe deep. No, even deeper. By engaging your abdominal muscles and breathing from your diaphragm rather than from your chest, you'll get into the habit of adopting a slower breathing pattern. This improved way of breathing not only relieves stress, but also promotes fat loss by curbing fat-storing stress hormone cortisol. Plus, you'll have more momentum to power through your daily tasks, allowing you to burn more calories. Try this simple 4-7-8 deep breathing exercise: Slowly inhale through your nose for a count of 4. Pause your breath at the top for a count of 7. Then, open your mouth slightly, and exhale for a count of 8.
Shop and stroll
Sometimes it pays off to take the old-school route and shop in store (hint: save online shopping for the steals. While you may not exactly be working up a sweat to grab groceries for meal prep or to hunt down a sweet pair of jeans, shopping is mainly a walking exercise (a.k.a cardio). Depending on your weight, the route you take, and your speed – you can expect to shed anywhere between 148 and 558 calories for an hour of retail therapy. To max the burn, save the shopping cart and use a basket that can act as weight for your “workout.” Pro tip: Throw on a wearable like the Galaxy Watch Active2 before your shopping trip to view your step count and calorie burn as it happens.
Clean it like you mean it
Cleaning doesn’t have to feel like a chore – after all, you’re blasting some serious calories in the process. In need of a deep clean? Try an afternoon power combo of dusting, floor sweeping, and window washing. While it might not sound too taxing, you're actually burning more calories than you would from an hour of running or kickboxing (more than 650 calories!). Bonus burn points: Bluetooth earbuds like the Galaxy Buds make it easy for you to jam out to your favourite tunes, hands-free, as you give your room a makeover.
Give up your seat
Aside from being a polite gesture for fellow passengers, a simple switch from sitting to standing during your commute may help you burn 20 to 50 more calories per hour (not to mention, contribute to better health and well-being). While the number may not sound like much at first, consider how much of your day, every day, is spent on public transport. Trust us, it adds up. Extra credit: Work your core muscles and challenge your balance by seeing how long you can go without holding onto the pole (but remember, safety first!).