20 minutes of regular exercise is all what it takes for a healthy life and a fit body. Weight is gained by way of increased body fat deposit. Weight gain occurs when you regularly eat more calories than you burn through normal bodily functions and physical activity.
For a healthy adult to maintain an ideal weight doing his/her daily activities, caloric intake should be 22 calories/kg. Therefore, ideally a 68-kilo man would need about 1500 kilo calories in a day to avoid gaining weight. On the other hand, growing up children would need more calories!
Walking, jogging, dancing, swimming and cycling are all such exercises which if done at least 20 minutes every day will not only prevent weight gain but also energise you for the rest of the day.
Here’s a list of regular household chores which contribute equally towards weight loss:
|Activity||Calorie expenditure in women||Calorie expenditure in men|
|Heavy cleaning – scrubbing a floor||90||104|
|Light cleaning – mopping a floor||63||73|
|House drain cleaning||102||117|
|Painting the walls||22||40|
|Gardening and/or weeding||100||130|
|Washing the car||78||95|
|Walking upstairs and downstairs at moderate speed||172||200|
In fact, caring for your child also makes you burn calories! Sitting, kneeling and dressing your child makes you burn roughly 177 calories. On the other hand, standing and feeding your child makes you burn nearly 207 calories.
*Calorie-burning numbers mentioned here are typically for a woman weighing 62 kgs and a man weighing 82 kgs, working for about 20 minutes.
Tips To Burn Extra Calories
ü Use a wax polish rather than a spray to brighten furniture – the wax polish will need harder rubbing to give the shine to your furniture.
ü Put your clothes for drying on the terrace. Carry two to three clothes upstairs each time instead of carrying them all at once.
ü Place the laundry basket on the floor instead of on a raised platform when ironing – you will have to bend frequently to reach the clothes.
ü Try cooking from scratch instead of heating and eating a readymade meal – this will involve peeling, chopping, whisking, stirring and beating which will make you burn more calories.
ü Plan your work in the house such that you have to constantly run up and down the stairs. For instance, first make the bed upstairs; follow it up by vacuum cleaning the rooms downstairs, and so on.