Whether you are resting, eating or moving around, you are burning calories. In fact, you burn about one calorie a minute just breathing. According to the American College of Sports Medicine, the average active female expends about 2,200 calories a day compared to 2,900 for her male counterpart. However, to burn an extra 500 calories a day will require some effort. There are a variety of workout options that will achieve your goal in one hour, such as an indoor cycling class and a step class. But perhaps the easiest way is to simply increase the number of steps you take throughout the day to around 10,000.
Step 1
Put your pedometer on first thing when you wake up in the morning. For the first day, simply go about your normal day without modifying your routine. Right before you go to bed, record your steps in a journal and remove the pedometer. Now that you know how many steps you take in an average day, you can decide how to get to the 10,000-steps target, which is equivalent to walking 5 miles a day.
Step 2
On day two, wear your pedometer again from rising to bedtime. During your day, take the longest route possible to your destination. Start by choosing the parking spot that is furthest away when you go shopping or to your workplace. Take the stairs instead of the elevator. Walk around your neighborhood for about 20 minutes. Record steps at the end of the day.
Step 3
Evaluate your progress and plan ways to increase your steps. If you fell short of the 10,000-step mark on day two, you may need to add a 30- to 60-minute daily walk to your routine to insure you burn 500 extra calories a day.
Tips and Warnings
- If you don't increase your caloric intake, you will lose 1 lb. in a week with the 10,000-steps-a-day program. For quicker calorie burning, choose terrain that has hills. Incorporate jogging for a few minutes in your daily walk to burn more calories. Focus on your posture when you walk, by keeping your spine tall, your abdominal muscles tucked in and your buttocks tight or clenched.
- It is important to consult your physician before adding any type of exercise to your routine, especially if you have chronic health issues such as high blood pressure or heart disease. If you suffer from joint pain related to arthritis, water walking may be a better choice for you.
Things You'll Need
- Pedometer
- Walking shoes
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