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Did this happen to you during lockdown? LACK OF DAILY MOVEMENT?

fitness goals health workout Apr 16, 2021

A little over a year ago, something happened that stalled a LOT of people’s results.
 
Yes, it had to do with the lockdown …. but I’m not talking about all the stress-related eating/cooking/baking that happened.
 
The “something” is a LACK OF DAILY MOVEMENT.
 
Most of us moved a lot less (and maybe still are). We walked less, stood less, and sometimes even showered less (lol).
 
All of this regular daily movement is a surprising factor in 1) getting results, 2) keeping those results coming, and 3) maintaining your results. It is responsible for burning a significant amount of fuel each day!
 
I’ve got some solutions in this email.
 
First, some background: When it comes to your calorie burn, it can be broken down into three major categories.
 

  • BMR (basal metabolic rate) – the calories your body burns at rest, to keep you alive. This makes up about 60%-70% of your total daily burn.
  • TEF (thermic effect of food) – the calories your body burns converting food to fuel. This totals about 10% of your daily burn.
  • TEPA (thermic effect of physical activity) – This actually is broken into two categories: the calories you burn working out, and those that you burn while doing other daily activities – walking to the mailbox, washing dishes, engaging in hobbies, etc. This category accounts for between 10%-30% of your daily burn.

 
You’ll notice the last one (TEPA) encompasses a wide range! Working out helps boost that number, but so does being active in general.
 
For example, cranking out a 45-minute workout is GREAT! It will definitely help build a balanced body. But if you burn 400 calories and then sit down for the rest of the day, your overall burn won’t be very high.
 
PLUS … when you sit a lot, your body releases less of an important enzyme (lipoprotein lipase) that helps your body convert fat to fuel.
 
So, what can you do?
 

  1. Track your steps with a fitness tracker and try to get AT LEAST 5,000 a day.
  2. Set a timer to get up every 30 minutes to walk around for a few minutes or do chores around the house (if you’re working from home).
  3. Make it a point to get outside for a lunchtime walk.
  4. Take a 15-minute break (mid-morning & mid-afternoon) and do some light movement.
  5. When you do household chores, pretend your mother-in-law/nosy neighbour is coming over in 10 minutes. Work fast & furiously! Turn on some music to help keep your energy up.
  6. Take time every day to engage with your kids/pet/roommate/partner – chances are they also have been less active. Go for a walk, play ping pong or an active video game, throw a ball … it doesn’t matter as long as you’re MOVING.
  7. Look for opportunities to move your body!
  8. Do one of my QUICK yet effective barre, bodyfit, and/or Pilates guided workouts in my virtual studio! 

At first, this can take some effort, but before long it will become a habit and you’ll notice more pep in your step AND you’ll be back to burning your pre-lockdown numbers again.
 
REMEMBER: It’s the little things you do consistently over time that give you the best results!

I have many fun, quick, and convenient guided workouts on the Virtual Studio. 7-Day FREE trial!


For more info, click the picture below:

 
Make it a great day!