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Burn Calories Without Going to the Gym

Por Emiliana Faillace, Nutrition Counselor, MyDiet™ Team -

Being physically active doesn’t mean you need to spend the whole day at the gym or playing a sport. The key is to be active whenever you have the opportunity. There are many activities that can help you accomplish this, such as: walking, going up the stairs, getting up from a chair, brushing your teeth, cooking, walking the dog, dancing, cutting the lawn and doing household chores, among many others. These are all activities of your daily routine. Your goal is to prolong them as much as you can.

Regular physical activity is very important to achieve and maintain good health and overall wellness. Being active will help you develop strong bones and toned muscles. It also helps you manage stress, improve your quality of sleep, stay in a good mood, and improve your heart’s  health.

To measure your progress, you can use a pedometer. A pedometer is a small device that counts your steps when you place it in your pant’s pocket or wear it on your belt. Increase your steps progressively, until you accomplish the recommendation of ten thousand steps per day.

Use the following table to determine your level of physical activity level:

Daily Steps

Physical Activity Level

Less than 5,000


5,000 – 7,499


7,500 – 9,999

Partially Active

10,000 – 12,000


More than 12,000

Very Active

Here are some handy tips to increase your physical activity level every day: 

In your house

  • Do the cleaning and household chores yourself.
  • Work in the garden.
  • Walk 5 to 10 minutes before breakfast or after dinner.
  • Walk to the store instead of using the car.
  • Sit straight and don’t lie down on the couch to watch TV. Stand up to change the channel instead of using the remote control.
  • Stand up while talking on the phone instead of sitting or lying down.
  • Walk the dog.
  • Park your car farther away from your destination.
  • Keep your personal belongings at the highest or lowest part of your closet, so you have to make an effort to reach them.
  • When you go to the mall, walk around for 10 extra minutes.

At the office

  • Stand up while you are talking on the phone.
  • Take the stairs instead of the elevator, or if your office is on a very high floor, get off a few floors early and then take the stairs the rest of the way.
  • Participate in your office sports team.
  • If you take the bus, get off a few blocks early and walk the rest of the way.
  • Walk around the building during your break or lunchtime.
  • Drink more  water so you have to walk more often to the bathroom.

Get started today!


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