7 Ways to Burn Calories Without Going to the Gym; Lawn mower cutting green grass in sunlight

No matter your intentions or how well you plan ahead, sometimes life just gets in the way. Don’t let missing one or two gym sessions derail you from your fitness goals. Here are seven simple, everyday ways that you can burn calories without going to the gym: 

1. Take the Stairs

As often as you can, skip the elevator or escalator and take the stairs. The average person will burn around 100 calories from walking up and downstairs for 10 minutes. While this may not seem like a lot, keep in mind that stair climbing is always a great way to help build strength and endurance. 

2. Mow the Lawn

This is one of our favorite activities on the list because you can get some fresh air, exercise and cross a chore of your to-do list all at once. Three birds, one stone. Using a push mower to cut the grass will burn an average of 340 calories in one hour

3. Gardening

While you’re in the yard, go ahead and do a little weeding and cultivating in garden or flowerbeds. In one hour, you could burn roughly 272 calories

4. Walk the dog

If you have a dog, taking him or her on a walk is a great way for you both to get some exercise. An hour spent walking man’s best friend will burn around 238 calories. Hoping to burn a few more? Try jogging, throwing a frisbee or tossing a ball. 

5. Clean your floors

Household chores probably burn more calories than you would think. You can burn between 224-258 calories just by sweeping, vacuuming or mopping your floors. Mix in some lunges here and there for an added challenge.

6. Run some errands

Considering keeping a pair of ankle weights in your car to make running errands such as grocery shopping or picking up dry cleaning a little more challenging. Instead of drive-up or drive-thru services, park at the far end of the parking lot to get in some extra steps. 

When grocery shopping, load your cart with heavier items first for added weight as you push the cart around the store. Add in extra steps by walking up and down each aisle, just make sure you stick to your grocery list and steer clear of any impulse buys. You may consider keeping a set of ankle weights in your car to make gr

7. Volunteer

Volunteering at a dog shelter or lending a hand at a park clean-up is an engaging way to meet others, give back to your community and add some extra activity to your day.

As you can see the possibilities are pretty endless. If you didn’t get to the gym or maybe a membership is just out of reach for your budget or schedule, don’t beat yourself up. Not only are there great exercise programs that you can do at home, but there are plenty of ways you can burn calories just by completing daily activities that you need to do anyway. It doesn’t matter where or how you do it, the important thing is that you get moving every single day. 

Keep in mind that the calorie estimates referenced above are based on an average and will vary depending on your individual weight. The more you weigh, the more energy it takes your body to function meaning a heavier person will burn more calories doing the same activities as someone who weighs less.

Your individual metabolism also plays a role. At our weight loss clinic in Cary, we use the latest advances in medical science to accurately measure your metabolism. Our medical staff then works with you to design a personalized program to ensure that you are fueling your body with the right foods, in the right amounts and that you’re engaging in the right amount of physical activity. To learn more about our program, call (919) 436-3777.