Suggestions for Surviving the Holidays: Increase Your Metabolism without Thinking (too much)

After giving some tips to help control food cravings, I figured I would share some tips I have about exercise.  These are some simple ways to increase thermogenesis (burn more calories) without thinking too much.

Perhaps you have heard the acronym N.E.A.T.  Maybe you haven't heard of it, or you have but don't know what it means.  N.E.A.T.  stands for Non-Exercise Activity Thermogenesis.  It is simply a fancy way of saying, "burning calories in ways other than a formal exercise or training session."  So, how can you increase N.E.A.T. without exercising?  Here are some of my suggestions.

Walk
Simple enough, right?  Believe it or not, most people don't walk as far or as fast as they think.  Studies have shown that the speed with which you walk has some influence on how long you will live; the faster you walk, the greater the chances of living longer.  How?  The increased speed strengthens both your heart and lungs. However, there is no reason to suddenly make speed walking your normal walking pace. Simply try increasing the speed you walk just a little.  If you typically take 30 steps in 60 seconds, try speeding up to 30 steps in 50 seconds.

With the faster walking, try walking a little bit more everyday.  Buy a pedometer; these are cheap and easy to use.  Clip it on your belt or pants, and it does the counting for you.  Track how many steps you take, and try to increase that number by a mere 25 steps per day.  If on Monday, you take 10,000 steps, take 10,025 on Tuesday, 10,050 on Wednesday, 10,075 on Thursday, and so on.  By the next Monday, you'll be taking 175 more steps than you did the week before! Some simple ideas to help with getting in more steps each day include: parking farther away than you usually would when you go to a store or holiday party, taking a couple trips to the car when you get home from shopping (instead of lining your arms with all 10 bags at once), using the stairs instead of the elevator, and getting up to change the channel or volume on the TV (instead of using the remote).

Fidget
This one's easy.  Movement burns calories.  Sure, the speed or intensity with which you move will determine how many calories you burn; the higher the intensity, the greater the rate of calorie burn.  But tapping your toe or heel while you sit at your computer updating your facebook status will burn more calories than if you just sit still while working on the computer.  A couple other ways to do this: tap your toe while listening to music, twiddle your thumbs while standing in line at the grocery store instead of reading the tabloids, adjust the way you sit in your chair every couple of minutes (as often as possible without annoying others), or stretch your shoulders while you walk.  Sure, these won't burn a ton of extra calories, but there are studies that suggest that fidgeters tend to be leaner.

Ditch the chair
Ok, so this one isn't always possible, but try standing more often.  The same studies that suggest that fidgeters tend to be leaner also suggest that people who stand more during the day also tend to be leaner.  This will also help strengthen your leg muscles a little more, as you will have to depend on those muscles, rather than the chair, to hold you up.

Another way to do this is to replace the office chair with an exercise ball.  Though this may not always be possible at your place of employment, you can easily do this at home.  Depending on which medicine ball you get, and where you get it from, they can cost about $10... which is a LOT less than an office chair.  As it attempts to roll around, you will have to use your abdomen, lower back, and even some leg muscles to stabilize the ball.  This will not only help you fidget without realizing that you're fidgeting, but it will also strengthen your ab and lower back muscles specifically.  And muscles burn more calories at rest than fat does, so stronger muscles will help you burn more calories.

Move while watching TV
Instead of fast-forwarding the Tivo or DVR during commercials, get up and move around.  Do some crunches, push-ups, or even tricep dips off the edge of the sofa.  Maybe try jogging in place or do some jumping jacks.  You can even do this during a particularly boring part of the show or TV movie, rather than just waiting for the commercials.

Enjoy the season
Again, this is a time of joy.  Enjoy the lights, the songs, the parties and gatherings (without over-indulging), and everything else that goes along with this wonderful holiday season. Kiss your significant other under the mistletoe (or anywhere else that is appropriate); this raises the heart rate which translates into burning some extra calories.  And don't forget to laugh; this is another great calorie burner!

Merry Christmas and happy holidays!!!