Tap your feet. Wiggle in your seat. Tap that pen on your desk. According to an Iowa State University study, researchers found that those who frequently fidgeted, stood up, and walked around could burn an additional 300 calories per day, compared to those who remain stationary. In fact, Annette Cain, certified personal trainer and author of "Get In Shape the Lazy Way," says the impulse to fidget may be hardwired, so you might not even need to make a concerted effort to do this. If you do, Cain says to fidget for 3 to 5 minutes at a time, 8 to 10 times a day.
The reason this works? "Movement requires energy, thus calories get burned," she says. "Think about when you shiver from being cold — your body is trying to generate heat with involuntary muscle contractions that require energy and calories." Since engaging more muscles and using resistance will burn even more calories, try upping the ante the next time you fidget: if you shake your leg, Cain says to come to the balls of your feet to work the calves; if you tap your toes, alternate feet and keep your abs pulled in. Want a fun fidget fact? "The first two fidgets always burn the most calories," she says.
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Replace Your Chair
We don't care if it adjusts or has amazing lumbar support -- lose the office chair, and invest in alternatives. The first option is a stability ball, which requires you to engage your core muscles just to sit, helping burn calories and tone your abs and back, says Michelle Ross, certified fitness trainer at E.W. Training. Just don't sit on the ball to work for more than a total of 60 minutes a day, says Amir Pozderac founder of Executive Fitness Consulting LLC. "Your core muscles will get tired and relax, so your body position will alter and cause your back to bend forward." To rest your core, work while standing or use another chair in between. Health expert Susan Schenck suggests propping a rocking chair at your desk as a respite, or use one on its own. "Rocking burns 150 calories an hour," she says.
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Keep Cool
Your body burns more calories trying to stay warm, says Debbie Johnson, author of "Think Yourself Thin." In fact, one form of "brown fat" tissue — which is turned on when people get cold — sucks fat out of the rest of the body to fuel itself. Until docs have further studied this phenom for safe clinical use (nobody should lock themselves in a meat locker just to shed some lbs), Johnson likes to keep the temp a little lower in her office than what feels comfortable.
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Dance in Your Seat
Break out your headphones or crank up the radio, and get grooving. "Listening to fun music encourages you to keep a lively beat while sitting down," says Lavina Rodriguez, PhD, clinical psychologist and author of "Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management."
"Music has a universal positive psychological effect, and can serve to reduce stress, which is also known to help with weight control. It makes us feel happier, which makes us want to move more in general and reduces cravings," she says. Beyond a simple head bob and shoulder shrug, music also motivates you to move around faster and for long periods of time, adds Len Glassman, owner of Personal Best Training and Pilates Center. Depending on your current weight, you can burn up to 132 calories during your next little desk-dance party. Just switch to soothing music when you eat, he says, to help you relax and chow slower, improving metabolism and digestion.
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Snack Smart
According to Michelle Davenport, nutritionist and research scientist at NYU School of Medicine, some foods may increase metabolism, like spicy foods (cayenne pepper), protein (chicken and cheese), and high fiber foods (broccoli, carrots, and asparagus spears). Our bodies have to work harder to digest protein and high-fiber grub, so eating these foods burns more calories. "They're also better than munching on carb-y, high-sugar foods all day, since those could damage insulin, the hormone in our body that determines whether sugar is stored as fat," she says.
No matter what you consider your daily grind — sitting behind a computer, running errands for your family, keeping up with your favorite TV shows — most of us spend way too much time on our expanding derrieres.
Studies say that too much sitting puts us at greater risk for diabetes and cancer, increased inflammation and insulin levels, and slower metabolism, among other issues. And sloths aren't the only ones who suffer. People who hit the gym and watch their diets are also having an increasingly hard time staying trim with the longer hours we spend on our booties. We're busier than ever, yet when our hectic schedules are over, we crave nothing more than — you guessed it — collapsing onto our backsides. What can we do when our lives revolve around sitting for work and relaxation?
Beat our sedentary lifestyle at its own game, of course. That's why we asked experts how to boost metabolism and burn calories while seated. We don't want you to replace exercise, eating well, and living a healthy lifestyle with these butt-blasting suggestions — just add them to your existing routine to maximize your calorie burning potential. So what are you waiting for? As you read this, you're probably already in the starting position anyway.
