There are little changes you can add to your everyday routine to be more active, both at home or at work, or wherever you would otherwise spend idle time.

1. Park farther away when you go to work, church, store, or apartment.

2. Cook your own meals, cooking a meal can burn as much as 300 calories.

3. Use fewer labor-saving devices, for example: use a spoon instead of a mixer; Wash dishes by hand; chop vegetables yourself instead of using a food processor; use a manual can opener; and for a non-kitchen example: use a push-lawnmower instead of a riding one.

4. If you sit at work, set an alarm and get up at least every hour and walk around. A fitness watch can help both by reminding you to move and by counting your steps to measure your activity.

5. Take the long way to the bathroom, breakroom, or parking lot when walking around your office.

There are many more. Once you start looking, you’ll become aware of ways you can be more active.

Nano-calorie-burner department. I see some people at work with stand-up desks. Stand up more, for example get a desk attachment that allows you to work standing up. This burns an additional 10 calories per hour. Chew gum for another 10 calories per hour. Go shopping in a local store instead of ordering online.

You don’t have to run marathons to have a healthy metabolism. Make some small changes to increase your activity a little at a time. You’ll feel better, and you’ll be on your way to a longer, fuller life.

Recorded January 21, 2019.
Weight (change since Jan 2018): 200 (-74)
Workout time: 108 Minutes
Total Distance (total since Nov 2017): 7.46 Miles (394.48)
Steps: 16,367
Muscle Mass (change since Aug 2018): 145.38 (+2)
Body Fat: 27.2%
Daily Sleep Duration 7-day Avg: 6 hours
2019 Goal: 15% Body Fat