8 Small Movements That Can Help You Burn Calories Without Moving From Your Chair

We are the generation who have mastered the art of burning calories without having to move out of our chairs! So cheers to that! Most of us spend 50% of our day seated on an ergonomic wheeled chair, so it’s acceptable if you roll yourself to places on the chair instead of getting up and walking there. Thankfully, you can keep yourself in shape even while sitting as all it takes is a few simple exercises. In this article, we have mentioned a few such exercises you can incorporate into your daily routine to keep yourself fit without moving about. Read on!

1. Soleus Push-Up

The soleus muscle is situated in the posterior region of your lower leg. It plays an important role in everyday activities such as walking, running, and jumping. What is interesting about it is, you can engage these muscles even while sitting idle! Just by lifting your heels intermittently, you can achieve a 52% enhancement in the regulation of your blood glucose levels (1). This muscle can metabolize fats in the bloodstream, which contributes to elevated cholesterol levels. This happens because the soleus muscle utilizes blood glucose as its primary energy source, while other muscles take their energy from glycogen.

2. Sitting On A Fitness Ball

The perfect substitute for a conventional office chair is a fitness ball. The advantage of using such a ball is that it encourages the activation of your core muscles that are necessary for maintaining balance. It also promotes proper posture and gives room for adjustments if you struggle with poor posture. If you opt for using the ball in the office, sitting on it for just one hour can help you burn upto150 calories (2).

3. Wall Sits

If you want to take a short break from your work, you can try doing the wall sits. All you have to do is, lean your back against a wall and gently slide down while keeping your knees bent. You don’t have to slide all the way down to the floor. Select a height that feels comfortable and hold on to the pose for about 20 seconds. Make sure you maintain the proper posture by staying about 2 feet away from the wall and keeping your knees bent correctly.

4. Squeeze Your Stomach Muscles

While it may not look like an intensive workout, it is actually an easy way to exercise your belly while being seated. All you need to do is contract your abdominal muscles for about 8 seconds and then relax them. Simple isn’t it!

5. Seated Abs

Exercising your abdominal muscles while being seated may seem challenging, but it is surprisingly simple. Begin by extending your legs in front of you, maintaining a 45-degree angle. Then, gradually bend your knees until they level with your chest before extending them back to the initial position. By performing this exercise, you can burn approximately 75 calories with three sets consisting of 20 repetitions each (3).

6. Fidget Around

Although fidgeting is commonly linked to people who appear uneasy in their surroundings, it can actually serve as a beneficial strategy to maintain an active metabolism during extended periods of desk-bound work. This is because you’re in perpetual motion, whether it involves your legs swaying from side to side or occasional seat wiggles and posture adjustments. If you find yourself fidgeting consistently throughout the day, you could burn up to 300 calories!

7. Deskercise

If you spend long hours at a desk, you need to consider incorporating desk exercises into your workday. Even simple activities like seated leg lifts, desk push-ups, or chair squats can help you stay active and keep your metabolism active.

8. Embrace Household Chores

Believe it or not, doing household chores can be the best way to burn calories. Vacuuming, sweeping, gardening, and even doing laundry involves physical movements that help you stay active and maintain a healthy body without hitting the gym.

Also, it is important to increase your water intake if you want to keep yourself healthy. Drinking enough water not only supports overall health but can also aid in calorie burn. Cold water, in particular, requires your body to spend energy to bring it to body temperature. So, staying hydrated can subtly boost your metabolism.

Burning calories doesn’t always have to involve an extensive workout regimen. By incorporating these simple habits into your daily routine, you will be able to gradually increase your calorie expenditure and work towards your fitness goals. Remember, every little bit adds up, so stay active and make smart choices throughout your day to keep those calories burning!

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Indrani KarmakarSenior Social Writer

 

Indrani is a writer and artist who blends creativity and humor in her work. With two years of experience crafting articles on beauty, health, lifestyle, and recent trends, she specializes in writing about social topics that resonate with today’s audience.

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