News.Life

Simple Daily Movements That Torch More Calories Than Intense Workouts

Unknown exercise, exercise for weight loss, health & fitness, health and exercise, healthy workouts

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 DOCTOR'S CONCERN GROWS AS BICEPS "BURST" DURING COMMON WORKOUT
 
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 Given the restricted timeframe and expensive gym memberships, it might feel difficult to fit in adequate physical activity.


 However, according to experts, you don’t have to go to the gym to torch calories. You can adopt various daily habits both at your house and workplace that might end up burning more energy than an ordinary exercise session.


 Non-exercise activity thermogenesis, referred to as NEAT, is characterized as
 the process wherein the body expends greater amounts of energy
 And consumes more calories performing daily activities throughout the day compared to when exercising.


 In addition to helping control your weight, NEAT can also boost circulation, support heart health, elevate your mood, and regulate blood sugar levels — thereby reducing the risk of various conditions.
 diabetes
 and cardiovascular diseases.


 Dr. Michael Dakkak, a specialist in sports medicine, clarifies: "NEAT encompasses the activities we engage in outside of formal exercise routines, which nonetheless utilize our body’s energy to boost performance, expend calories, and aid in maintaining efficient bodily functions."


 
 
 Here are six simple daily activities that can help you burn calories without much effort:
 
 1. Walking short distances instead of driving.
 
 2. Using stairs rather than elevators.
 
 3. Doing chores like vacuuming or mopping.
 
 4. Gardening or yard work.
 
 5. Playing with children or pets actively.
 
 6. Standing at your desk instead of sitting.
 

<h2 class="mol-para-with-font mol-style-subhead">
 
 Standing at work
 
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 Substantial studies indicate that when you stand rather than sit at your workplace, your body consumes additional oxygen and consequently burns more calories.


 Research assessing oxygen intake discovered that standing consumes roughly 0.15 additional calories per minute compared to sitting for the majority of individuals.


 Although the discrepancy is tiny on its own, it can build up over extended work periods and have a significant impact.


 A person working at an office and standing for about three hours during an eight-hour shift can burn roughly 15 to 30 calories each hour.


 This totals almost 1,800 calories over a month period, which is similar to running 18 miles.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Modifying your stance and adjusting your movements
 
</h2>

 Frequently altering your stance and movement rather than remaining stationary for extended periods can significantly impact your caloric expenditure throughout your weight-loss journey.


 Research employing advanced tracking devices indicates that individuals who often alter their stance or modify their body position over the course of the day use additional energy, thereby burning more calories.


 Although fidgeting has typically been seen as distracting, it can assist you in burning off additional calories compared to remaining stationary.


 Simple movements like tilting from one side to another in your seat, drumming your feet, wriggling your toes, spinning your hair, and performing shoulder circles can help maintain bodily activity and boost calorie burn throughout the day.


 A 2005
 study
 Suggesting simple actions like gently tapping your foot, jiggling your leg, and displaying other subtle indications of unease could aid in burning up to 350 calories daily—potentially leading to a weight reduction of 30 to 40 pounds over the span of a year.


 
 
 Everyday walking
 
 

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 You might be unaware of this, but wandering through grocery store aisles or strolling several blocks to reach your bus stop can actually burn calories.


 Walking around your house as you chat on the telephone can also help you expend energy.


 The study revealed that merely walking for two minutes every half hour notably enhanced blood sugar regulation after meals when contrasted with prolonged sitting and standing alike.


 A lady weighing 150 lbs who takes a walk for at least 60 minutes daily, even at a casual pace, can expend roughly 210 calories.


 Conversely, a gentleman weighing 200 lbs who takes a walk for one hour could expend approximately 246 calories.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Household chores
 
</h2>

 Tasks like preparing homemade meals, doing some tidying up, and washing dishes by hand can significantly boost energy consumption.


 Research indicates that vacuuming for 30 minutes can burn approximately 99 calories if you weigh 120 lbs, around 124 calories if you're 150 lbs, and about 166 calories if your weight is 200 lbs.


 Creating beddings, tending to gardens, cleaning windows, disposing of garbage, and wiping down surfaces all contribute to calorie burning and muscle engagement.


 While scrubbing the bathtub with some additional effort, flipping the mattress to tidy up the bed, carrying bulky garbage bags from the kitchen to the street, and constantly going upstairs within your home, you’re getting exercise without realizing it.

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 For someone weighing 120 lbs, spending an hour doing various cleaning tasks at home will burn approximately 171 calories, whereas mowing the lawn can expend about 314 calories in that same timeframe.


 Gardening is an excellent housework activity for burning calories unnoticed.


 Participating in activities such as digging, weeding, raking, and planting—activities that qualify as moderate exercises—can help maintain bodily movement and keep your metabolism active for burning calories.


 The CDC states that spending 30 to 45 minutes working in your garden can help you burn as many as 300 calories.


 Despite staying indoors all day, going up and down the stairs and shifting items around can help you expend approximately 240 calories daily.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Taking the stairs
 
</h2>

 Choosing to use the stairs instead of elevators in places like your workplace, a clinic, a shopping center, or a metro station could aid in shedding roughly one pound over a few months' time.


 Studies examining step counts among various populations have shown that individuals who average at least 7,500 steps per day tend to achieve notably superior weight management compared to less active counterparts.


 An individual weighing approximately 160 pounds can expend around five calories per minute when climbing stairs at a slow pace, and roughly four calories each minute when descending those stairs gradually.


 An individual can expend approximately 19 calories each minute by jogging up a staircase.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Interacting with children or animals
 
</h2>

 Many of the games played by children, particularly those involving younger ones, consist of quick and impromptu actions like dashing about, leaping, crouching, and pursuing each other.


 And all of these things can significantly raise your heart rate and burn calories.


 Likewise, engaging in basic activities with your pets like tossing a ball or going for a leisurely stroll can contribute to shedding pounds.


 According to a 2023 study conducted by Lloyds Pharmacy, an average man can expend around 250 calories per hour engaging in activities with kids or pets, whereas for women, this number stands at approximately 211 calories, varying according to how vigorous the interaction is.

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Simple Daily Movements That Torch More Calories Than Intense Workouts

Unknown exercise, exercise for weight loss, health & fitness, health and exercise, healthy workouts

DOCTOR'S CONCERN GROWS AS BICEPS "BURST" DURING COMMON WORKOUT Given the restricted timeframe and expensive gym memberships, it might feel difficult to fit in adequate physical activity…

Expert Tips: The Right Way to Eat Before, During, and After Your Workout

Unknown diet and nutrition, food and drink, health and exercise, healthy workouts, nutrition

Nutrition experts on when to eat carbs before workouts, why you needn't guzzle protein shakes after and why what you eat is most important

 Some self-proclaimed exercise experts on social media swear that working out on an empty stomach burns more fat.


 But it is a common misconception that exercising in a
 fasted state
 improves performance or burns more calories, says Abby Langer, a dietitian in Toronto, Canada.


 "The research shows that in terms of gains, it doesn't really make much of a difference," she says.


 Do you have questions about the biggest topics and trends from around the world? Get the answers with
 SCMP Knowledge
 , our new platform of curated content with explainers, FAQs, analyses and infographics brought to you by our award-winning team.


 Does that mean you should load up on protein and carbs right before a workout? No, that is not true either. Here is a look at when - and how - you should eat before, after or even during a workout. And remember, experts say what you eat is more important than when you eat.

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<h3>
 What is the case for eating before exercising?
</h3>

 The calories in food are energy, so you need them to fuel your body for a proper workout. Eating too much too soon beforehand, though, can be problematic.


 Exercising diverts blood from organs including the stomach to the muscles, says Langer, author of
 
 Good Food, Bad Diet
 
 . So exercising on a full stomach affects the digestive process, which could cause cramping or even make you feel sick.


 That is particularly the case with meals high in
 fat, protein or fibre, which take longer to digest than carbohydrates
 . Langer recommends eating a high ratio of carbs beforehand and waiting two to three hours before intense exercise.


 "You don't want to eat a big steak an hour before you play hockey," she says.


 If you exercise first thing in the morning or before dinner, it is OK to have a carb-rich snack like a
 banana
 with peanut butter or yogurt with fruit beforehand. It will give you the energy to perform well, and you can fuel up afterwards with a full meal.

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<h3>
 When, and what, should you eat after exercise?
</h3>

 That steak may serve you better after exercise, because that is when a higher ratio of protein is easier to digest, says Krista Austin, a physiologist in Colorado Springs in the US state of Colorado.


 Austin says that, if after a workout you are going to have to wait over an hour for a full meal, enjoy a protein-rich snack in the meantime to curb your appetite.


 "A lot of people get very hungry about an hour after exercise, and you don't want to do that," says Austin, co-author of
 
 Performance Nutrition: Applying the Science of Nutrient Timing
 
 . "You want to catch it early, or you go and overeat."


 But it is another myth that you need to grab a protein shake within minutes of finishing to build the biggest muscles, Langer says.


 Many exercise enthusiasts point to what is known as an "anabolic window" of about an hour within exercising that the body is primed to
 repair muscle
 .


 For the average person, you have a much longer window, and nutrient timing is less important than making sure you consume some protein at every meal, Langer says.


 The body needs a continuous supply of amino acids such as protein for muscle repair and maintenance, she says, which means about 25 to 30 grams every meal, depending on various factors.


 "Prioritising that will help with goals, either muscle building, satiety, weight loss, all of that," Langer says.

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<h3>
 How about eating during exercise?
</h3>

 Most people who are eating enough throughout the day do not need anything during a workout.


 Langer and Austin say the threshold is about an hour of intense exercise. Longer than that - say you are
 training for a marathon
 - And you could gain an advantage from having a carbohydrate-heavy snack mid-way through.


 Rather than concentrating on meal timings, Austin advises paying attention to what and how much you consume. She warns against making the subject too complicated and suggests adhering to the U.S. Department of Agriculture’s MyPlate guidelines.
 www.myplate.gov
 - suggestions for maintaining a well-balanced diet.


 What we really need to educate people about is how straightforward proper nutrition can be," she states. "Perhaps it’s best to shift away from concentrating on nutrient timing and instead ensure consistent meals throughout the day with an emphasis on overall wellness.


 
 Enjoying your reading? Follow SCMP Lifestyle!
 
 
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 This article originally appeared on the South China Morning Post (www.scmp.com), the leading news media reporting on China and Asia.


 Copyright (c) 2025. South China Morning Post Publishers Ltd. All rights reserved.

Expert Tips: The Right Way to Eat Before, During, and After Your Workout

Unknown diet and nutrition, food and drink, health and exercise, healthy workouts, nutrition

Nutrition experts on when to eat carbs before workouts, why you needn't guzzle protein shakes after and why what you eat is most important Some self-proclaimed exercise experts on social media swear …

1주 3회, 1시간씩 근력 운동이면 '8년 더 어린 몸' 얻는다

Unknown exercise, health & fitness, health and exercise, healthy workouts, korean

주당 3회의 1시간씩 진행되는 격력 운동을 통해 일반적으로 사람의 신체 연령이 평균 8년 정도 어려지는 것으로 나타난 연구 결과가 제시되었습니다.


 웨이트 트레이닝은 골격과 근육 건강에 이로운 효과를 가져다주는 것으로 이해되고 있습니다. 최근의 조사에서는 4800명을 포함하는 새로운 연구에서 강도 있는 힘 운동, 즉 무게를 드는 것을 자주 하는 사람들이 다른 사람들보다 생체적으로 더 젊다고 나타났습니다.


 연구팀은 근력 운동이 몸에 미치는 효과를 조사하고, 염색체 말단의 'atelomere'길이를 측정했습니다.


 텔로미어는 염색체 끝에 있는 DNA 서열이며, 이것들은 마치 신발끈의 끝을 보호하기 위해 사용되는 플라스틱 캡과 같은 기능을 합니다. 이런 방식으로 유전자 물질의 종말 부위를 안정적이고 질서 정연하게 유지시킵니다. 사람들의 몸에서는 새로운 세포 생성 과정인 세포 분열을 지속적으로 거쳐 생명 활동을 계속합니다. 하지만 각각의 세포가 나누어질 때 마다 텔로미어는 점점 줄어들게 됩니다. 만약 텔로미어의 길이가 특정 임계값 아래까지 닿으면 그 보호 메커니즘이 작용하지 못하고 결국에는 세포 자체도 더 이상 증식하지 않고 노화되거나 소멸됩니다.


 긴 텔로미어를 가진 사람은 짧은 것을 가진 사람에 비해 수명이 더 길다고 알려져 있으며, 과거 연구에서는 연령 증가와 함께 텔로미어의 길이가 줄어든다는 점이 발견되었습니다.


 본 연구의 분석결과에 따르면, 웨イト 트레이닝을 가장 적극적으로 실천한 사람들은 최장 염색체 끝부분(telomere)을 보유하고 있었고, 더욱 자주 운동할수록 이러한 측면에서 추가적인 장점들을 누리는 경향성이 확인되었다.


 주당 10분간 하는 근력 운동이 생체 연령을 대략 5개월 가량 젊게 만드는 효과가 있는 것으로 밝혀졌습니다. 이러한 이점은 사람의 나이나 성별과 상관 없이 동일하게 유지되었습니다.


 발표된 학술지인 생물학(Biology)에서의 연구 결과에 따르면, 일주일에 90분 간의 저항 운동이 평균적으로 생물학적인 연령을 약 3.9년 앞당기는 데 도움이 되었다고 합니다.


 래리 터커(Brigham Young University에서 운동과학과 교수를 맡은 연구 책임자)는 영국의 일간지 더 텔레그래프와의 인터뷰에서 "근력을 증진시키는 모든 종류의 운동이 텔로미어의 길이와 상관관계가 있는 것처럼 보입니다"라고 밝혔습니다.


 연구에 따르면 매주 10분을 근력 운동에 투자할 때마다 텔로미어 길이가 평균 6.7 염기쌍 더 길어졌다. 따라서 일주일에 90분 동안 근력운동을 하면 텔로미어 길이가 평균 60.3 염기쌍 더 길어질 것으로 추산된다.


 참가자의 혈액 검체 분석 결과, 나이가 일 년 늘어날수록 텔로미어의 길이는 평균적으로 15.47 개 체에 더 짧아짐을 관찰했습니다. 따라서 90분간 진행되는 중량 트레이닝 세션은 생물학적인 연령을 약 3.9세 어리게 만들었습니다. 만약 이 운동을 매주 세 번, 하루에 한 시간 동안 하는 것을 기준으로 산출한다면, 그 효과는 대략적으로 생물학적 나이를 7.8세 줄일 정도라고 추정될 수 있습니다.


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 연구자들은 근력운동이 비만을 억제하고 근육을 증대하며 신진대사를 촉진하고 심혈관 건강을 개선해 건강과 수명에 긍정적으로 작용할 수 있다고 밝혔다.


 터커 교수는 “만성 질환과 대사 위험 요인의 영향을 줄임으로써 근력운동은 생물학적 노화 과정을 늦추고 세포 노화를 줄이는 것으로 나타난다. 이는 더 긴 텔로미어로 입증된다”라고 설명했다.


 그러나 이러한 연구는 운동이 텔로미어의 길이를 늘린다고 직접적으로 입증하지는 않습니다. 터커 교수가 전화 통신에서 언급했듯이 "상관 관계가 항상 인과 관계를 나타내지는 않음"을 강조했습니다.


 웨이트트레이닝과 텔로미어 길이 사이에 상관관계가 있지만 웨이트트레이닝이 생물학적 나이를 줄이는 원인이라고 단정할 순 없다는 설명이다.


 박해식 동아닷컴 기자 pistols@donga.com


 
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1주 3회, 1시간씩 근력 운동이면 '8년 더 어린 몸' 얻는다

Unknown exercise, health & fitness, health and exercise, healthy workouts, korean

주당 3회의 1시간씩 진행되는 격력 운동을 통해 일반적으로 사람의 신체 연령이 평균 8년 정도 어려지는 것으로 나타난 연구 결과가 제시되었습니다. 웨이트 트레이닝은 골격과 근육 건강에 이로운 효과를 가져다주는 것으로 이해되고 있습니다. 최근의 조사에서는 4800명을 포함하는 새로운 연구에서 강도 있는 힘 운동, 즉 무게를 드는 것을 자주 하는 사람들이…

Experts Reveal the Ideal Number of Squats You Should Nail By Age

Unknown fitness, health, health & fitness, health and exercise, healthy workouts

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 <li class="">
 
 READ MORE:
 Why smartwatches are not too clever at lowering your stress
 
 </li>
</ul>

 It might not take a bank-busting full body physical to determine how healthy you are.


 Experts say a
 simple workout move
 could reveal your strength and endurance.


 Dr Edward Laskowski, who is a specialist in sports medicine and rehabilitation at the Mayo Clinic in Rochester,
 Minnesota
 , says that squats are a great indicator of athleticism and they can 'help boost your performance in a variety of sports'.


 The
 strength-building exercise
 focuses on working the leg muscles, with the focus being on the quadriceps and hamstrings.


 To perform the move, New York-based personal trainer
 Natalya Alexeyenko
 told that you should start out by 'setting your stance', with your feet shoulder-width apart, and toes slightly turned out.


 Next up, it is important to engage your core, while maintaining a neutral spine without bending or rounding.


 Then, Ms Alexeyenko says the trick is to 'lower your body until your thighs are parallel to the floor or as deep as your mobility allows, ensuring your knees track over your toes'.


 In terms of weight distribution, she advises keeping the weight in your quads and hips rather than shifting onto your toes or knees.


 To complete a full squat, you then 'descend slowly and push through your heels to return to the starting position, avoiding momentum'.

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 To complement the movement, she suggests inhaling as you lower and exhaling as you push back up.


 Meanwhile, the arms should be extended 'straight overhead' throughout. If the arms remain aligned with your torso, she says it is a sign that your shoulder mobility is likely adequate.


 'If not, tight chest muscles could be internally rotating the shoulders, limiting their range of motion,' she adds.


 The Mayo Clinic says for most people, one set of 12 to 15 repetitions is adequate.


 But based on age, Ms Alexeyenko gives a target number for squat counts, beginning with 20 to 30-year-old men and women.


 She says men of this age should set a goal of 50 squats in 60 seconds, while women should work towards 45 to show a top fitness level.


 While it seems like a high number, Ms Alexeyenko says 'strength and endurance are typically at their peak in this age range and it should be attainable'.


 As age increases, the target goal declines.


 In the 31 to 40-year-old age bracket, the number drops by 10 for both men and women.


 At this age, Ms Alexeyenko says instead of endurance, the 'focus shifts to maintaining strength and mobility while preventing injury'.


 Fast-forward 10 years to the 41 to 50-year-old camp, the fitness expert says women should be able to do 25 squats, while the count stands at 30 for men.

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 Performing the move as you age, she says, will help to support joint health and boost functional strength.


 For 51 to 60 year olds, the count for men decreases to 25 and 20 for women, while for those aged over 61, she says 5 to 15 squats will help to 'maintain mobility and reduce the risk of falls'.


 While Ms Alexeyenko says squats are an excellent way to assess the body’s joint mobility and core stability.


 She says there are some key points to keep in mind.


 In terms of depth and joint mobility, she reveals: 'The depth of your squat largely depends on the mobility of your hip and ankle joints.


 'If the lower back feels tight, it can pull the hips upward, limiting depth and proper alignment.'


 In the meantime, regarding core stability, she warns that if your pelvis tilts downwards at the bottom of the squat, this could signify weak core muscles that require reinforcement for improved support.

<div class="art-ins mol-factbox health">
 <h3 class="mol-factbox-title">
 HOW TO PERFORM THE PERFECT SQUAT
 </h3>
 <div class="ins cleared mol-factbox-body">
 
 Offering her tips on squats, New York-based personal trainer Natalya Alexeyenko says:
 
 
 
 1. Set your stance:
 
 Stand with feet shoulder-width apart, toes slightly turned out.
 
 
 
 2. Engage your core:
 
 Maintain a neutral spine and brace your core throughout the movement.
 
 
 
 3. Focus on depth:
 
 Lower your body until your thighs are parallel to the floor or as deep as your mobility allows, ensuring your knees track over your toes.
 
 
 
 4. Weight distribution:
 
 Keep the weight in your quads and hips rather than shifting onto your toes or knees.
 
 
 
 5. Controlled movement:
 
 Slowly lower yourself down and use your heels to push back up to the initial stance, making sure not to use inertia.
 
 
 
 6. Breathing:
 
 Breathe in as you descend, and breathe out as you return to the starting position.
 
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