30 Ways to Move More

A phrase I often hear people say is: “My metabolism is so slow, I put on weight really easily”. Although there is an element of truth to this statement, most people are not 100% sure of what metabolism really is. Without a proper understanding about how our bodies harness and use energy we will find it difficult to understand why sometimes our weight loss efforts aren’t working.

Metabolism is the term used to describe the chemical reactions that occur in the body to convert food into energy. Food is made up of complex molecules (protein, carbohydrates and fats) that store a certain amount of energy. These complex molecules are then broken down to release the energy for use by the body.

Every one has a Basal Metabolic Rate (BMR) – this is the minimum amount of energy required to keep the body alive for 24 hours if you were in a coma. On top of this is all the energy that is needed to do a range of different things throughout each day like move our bodies, digest our food and fight off infection, etc.

Your metabolism, or how much energy you burn each day) is dependent on your gender, age, weight, height and muscle mass. Men have higher metabolisms than women. Young people have a higher metabolisms than older people. Heavier people have a higher metabolisms than lighter people. The more muscle mass you have the greater your metabolism and the more energy you will burn. Muscle mass is higher in men, thus the reason for their higher metabolism and muscle mass declines with age, thus the reason why young people have higher metabolisms than older people.

Muscle mass is also, however, dependent on exercise. An important saying to remember is: “If you don’t use it, you lose it”. Regular physical activity has been shown to reduce the loss of muscle mass experienced with ageing and certain exercises such as resistance or strength training has been shown to increase muscle mass.

Here are 30 ways you can increase your energy expenditure:

Use the stairs – escalators and elevators are not allowed.
Strap on ankle and wrist weights when you go for a walk.
Take regular “10 minute walks”. A great chance to have a break from work or study, clear your head and move your body. Do it every hour.
Put on a Wiggles or High 5 DVD and dance with the kids.
Mop and vacuum as often as possible.
Get a dog that needs walking.
Park further away from work and walk 15-20 minutes to and from the car.
Organise a regular walking time with your mum’s group.
Join an indoor sports team.
Take the kids to the park and do everything that they do on the play equipment.
Go for a bike ride and then stop for your picnic.
Regularly walk up a hill before dawn and watch the sun rise.
Make love.
Attend a weekly group fitness class with a friend for a catch up.
Go for a walk with a friend instead of sitting in a cafe and eating cake.
Raise money for a charity by training for, and participating in a fun run.
Ride a push bike to work to stop sitting in traffic, save money on petrol and go green.
Dig your own swimming pool hole.
Teach your kids how to play soccer.
Go out bush, climb rocks, play hide and seek and climb a mountain.
Do 10 push ups, 10 crunches, 10 squats and 10 lunges first thing in the morning.
Do an embarrassing aerobics DVD with a friend. Wear a leotard – pretty sure it burns more energy if you do (there is no research that supports this statement).
Go out into the bush and chop your own firewood – make sure you get permission first.
Sit on a fit ball at your desk instead of a chair.
Start a lunch time boot-camp with your work colleagues.
Ride a stationary exercise bike while watching TV.
Play catch and kiss with your husband or boyfriend.
Wake up early and go for a surf, swim some laps or tread water while fully clothed.
Take your kids for a walk in the pram and make sure the route is full of hills.
Try something like Zumba, Crossfit, Pump, yoga or pilates