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Burn Calories and Lose Weight With Movement

Updated on June 14, 2013

Disclaimer:I am not a health professional. Please seek the advice of your health professional before you change your diet, exercise program, or make any other lifestyle change.

Stretching is an important part of exercise.  Be sure to spend some time warming up your muscles before you begin the smallest form of movement.
Stretching is an important part of exercise. Be sure to spend some time warming up your muscles before you begin the smallest form of movement. | Source
Here is an example of leg lifts you can do while laying on the couch watching television.  Just be sure to stretch a little first, and don't over do it.
Here is an example of leg lifts you can do while laying on the couch watching television. Just be sure to stretch a little first, and don't over do it. | Source

Movement

If exercise isn't your favorite pastime, why don't you try to burn calories by a simple wiggle? While you watch TV, watch your child's sporting event, or work on your computer, literally shake a leg. If you are consistent and committed to utilizing your waking hours to burn calories, movement will do it. Movement will increase your circulation as well as burn additional calories.

Repetition is the key. You can start by wiggling your toes. Moving on to your ankles, you may shake them, wiggle them, or simply make circular motions with them. Quietly slapping your knees together works the inner and outer thigh muscles, and can easily be done while sitting behind a desk, relaxing on your sofa, or even driving down the highway (using your cruise control is recommended while you wiggle).

Shaking your hips back and forth counts as movement. This helps to work out your hips and waist. Squeezing your buttocks muscles can be done virtually undetected so privacy isn't necessary. If you are inconsistent in your pattern of movement, you will be burning more calories through muscle confusion and boredom won't be a problem. For example, you can squeeze your buttocks as tight as you can, then pulse. You can squeeze one cheek at a time, alternating simultaneously. Just a basic tight squeeze and release works well also.

Try not to think about the movements you are making, once you develop a pattern. Work on making the movements on an automatic basis. Commercials are a great time to switch movements or patterns, then distract yourself as you continue to burn those calories. Music is another helpful tool for rhythm and distraction.

Once you train yourself to move, the process will become second nature. Good luck and happy wiggling!

Make sure you seek the guidance of your physician before you begin lifting weights of any size.
Make sure you seek the guidance of your physician before you begin lifting weights of any size. | Source

Easy Sitting Exercises

 
 
 
Shoulder Rolls
Ankle Rolls
Neck Stretches
Bottom Crunches
Lower Back Stretches
Thigh Shaking
Calf Stretches
Rib Cage Twists
Facial/Chin Stretches
Sitting exercises can be done while driving, working at a desk, or watching TV!

Easy Standing Exercises

 
 
 
Forward Leg Kicks
Squats
Calf Lifts (on toes)
Back Stretching
Side Leg LIfts
Marching in Place
Standing exercises can easily be done while you curl your hair, wait for your tea to heat up in the microwave oven, or just standing in your bedroom! Be creative and just move!

Weights

Since wiggling primarily works the lower body, weights can be used to easily work on your upper body. Provided you use them, keeping a set of light weights next to your sofa or recliner can be quite helpful in burning calories. Starting with 1-2 lb weights is recommended. Feel free to use heavier weights if you feel comfortable with them. If you don't own any weights, use a couple of canned goods.

Commercials are a great reminder to change patterns. While sitting, start with bi-cept curls. Don't count the amount of reps, just move your arms up and down, keeping your elbows close to your waist. When the next commercial airs, lift your arms straight out in front of you and lower them down, keeping your elbows locked. You can also do this exercise lifting out to the sides as well, provided you have the room. Your tri-cepts can have a turn when you raise your arms above your head with your elbows locked. Bend your elbows and lower the weights behind your back, and lift them up again.

Those are just a few examples of upper body exercises that burn calories and tone muscles. Use your imagination to develop your own patterns. Please keep in mind that a burn in your muscles is a good pain. Any sharp pains or aches are a sign that you could be causing damage, so it is recommended that you immediately stop what you are doing if you experience that kind of pain.

Embrace and enjoy this baby step toward your new and improved lifestyle!

"Be kind to one another" ~ Ellen

God Bless You ~ Margaret Sullivan

Comments

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    • B. Leekley profile image

      Brian Leekley 

      6 years ago from Bainbridge Island, Washington, USA

      I like the practical suggestions of this hub and intend to put them into practice.

    • Mmargie1966 profile imageAUTHOR

      Mmargie1966 

      7 years ago from Gainesville, GA

      HA HA HA...good for you, Lilleyth! Keep squeezing, girl! You would be amazed how these little techniques really make a difference. And if you do it often, it becomes habit, and virtually no work at all!

      I'm proud of you :)

    • Lilleyth profile image

      Suzanne Sheffield 

      7 years ago from Mid-Atlantic

      Good tips, makes sense to me, I'm squeezing my tush right now.

    • Mmargie1966 profile imageAUTHOR

      Mmargie1966 

      7 years ago from Gainesville, GA

      Thank you, Marcy! Coming from you, that's quite a compliment!

    • Marcy Goodfleisch profile image

      Marcy Goodfleisch 

      7 years ago from Planet Earth

      Welcome to the site! I really like these tips - and I need them, I assure you! I look forward to reading more of your hubs in the future!

    • Mmargie1966 profile imageAUTHOR

      Mmargie1966 

      7 years ago from Gainesville, GA

      I'm so glad I could help, Mary Beth. Happy calorie burning!

    • profile image

      Mary Beth 

      7 years ago

      Great idea about lifting weights during a commercial and then rotating weights for the different muscle groups! Anyone can do that. Thanks for the great simple tip!

    • Mmargie1966 profile imageAUTHOR

      Mmargie1966 

      7 years ago from Gainesville, GA

      Thank you, collegedad! There are no pomises to lose a great deal of weight with this technique alone...but it certainly helps to achieve goals faster & safer.

    • collegedad profile image

      collegedad 

      7 years ago from The Upper Peninsula

      Using simple movements to lose weight is a unique idea. I don't have a lot of time to exercise, but I do have time to do simple motions. Great Hub!

    • profile image

      Mmargie1966 

      7 years ago

      Thank you for the warm welcome and compliment, Luis. I'm happy to be here.

    • LuisEGonzalez profile image

      Luis E Gonzalez 

      7 years ago from Miami, Florida

      Welcome to HubPages. Nice tips

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