How to compensate for the step norm in self-isolation? Games, household chores, stair walking

It is believed that 10,000 steps a day helps a person stay slim. This formula, derived in Japan in 1964, gave birth to the first pedometers, which are now ubiquitously used in fitness bracelets. But what to do now, when you find yourself locked in an apartment and can not keep fit in the usual ways? There is a way out, and you don’t even have to log kilometers around the house to increase calorie consumption and stay active.

Exercise

There’s no need to reinvent the wheel: everyone knows about the benefits of morning exercise. Of course, after a nap, you’ll want to snuggle under the covers for longer, but start small. You can set yourself up for morning activity while still in bed. For example, stretch, take a few deep breaths, do a gluteal bridge. Get up and turn on the kettle. While it boils, there is time for a short exercise: squats, push-ups, burpees, bicycle – any exercise will do. Even 10 minutes of exercise will go a long way towards feeling good.

Make your walks more difficult

Walking can be done even in quarantine. For example, do not get to the grocery store by car, and overcome a couple of kilometers on foot. In the store, too, it is realistic to get an additional load. It is enough to take a basket, not a cart, and carry groceries home not in one, but in two bags – it will be an additional training of the shoulder girdle.

If you have a dog, increase the duration of walks, your faithful friend will only be glad. If you want, you can also run, but even ordinary walking has many benefits. Harvard University scientists have found that it relieves joint pain, improves the immune system and discourages cravings for sweets. And that’s on top of being a general mood booster and stress fighter!

Still using your car? Then don’t park it right in front of your house or store. Do not spare a couple of minutes and leave the car a little farther away to walk an extra 100 meters. In addition, you can walk not only on the street: do it in the apartment at any suitable opportunity. Alternatively, while talking on the phone or reading a book.

Forget about elevators

Elevators are our everything, but sometimes you should give them up and courageously start storming the stairs. Climbing stairs trains your heart muscle, increases oxygen flow, strengthens your legs and burns extra calories. Even walking down stairs increases calorie expenditure.

Join in moving games and dancing

Physical activity isn’t just about sports. If you have kids or pets, they’ll be happy to release their energy in moving games with their parents. Catching up, pillow fighting, tickling, even simple fiddling in a pile-a-meal will help burn calories.

Same with dancing – turn on your favorite music, forget about the shyness and start moving. It’s much more fun than regular exercise and gives you a great cardio workout.

Warm up while working

If you keep working out, don’t forget to take breaks and warm up. This will help to get your blood flowing and relieve the tension in your tight muscles. You can do a mini-session right at your desk: do circular head movements, side bends, twists and flexes. Stretching your pectoral muscles, calves and hips also works well.

Don’t neglect household chores

Don’t leave your bed unmade, mop the floors more often, dust and clean the mirrors, keep your dishes clean, cook on your own, organize your closets, change the curtains on the windows. This way you will not only keep your house in order and save money by not ordering food in restaurants, but you will also spend a lot of energy.

What do I do if I don’t want to move?

Still, not everyone can bring themselves to exercise even 10 minutes a day, but even in this case, there are a few ways to help burn calories.

Keep the air temperature cool

Cool temperatures both make your head think better and your body mobilize. The cold activates brown fat, which begins to release energy to maintain body temperature. The more “active” this fat is, the more of it there is. The more of it, the more calories your body expends.

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 US and Australia have proven that regular sleep in coolness speeds up metabolism and reduces appetite.

Move to the floor

Almost everything we do while sitting on the couch or in a chair can also be done on the floor. For example, watching movies, chatting on the phone, playing video games, reading, eating, and even working on a laptop. Sitting on a hard surface works more muscles, and energy is spent getting up and standing up. Plus, such a simple lifehack can help improve your posture (if you keep it straight or sit against a wall), muscle and joint flexibility.

Chew gum

This activity in itself increases calorie consumption, albeit minimally – by 11 kcal per hour. Chewing gum also suppresses appetite. Researchers at the University of Rhode Island have suggested that the process of its consumption stimulates nerves in the chewing muscles, which send a signal of satiety to the brain.