20 minutes of regular exercise is all what it takes for a healthy life and a fit body. Weight is gained by way of increased body fat deposit. Weight gain occurs when you regularly eat more calories than you burn through normal bodily functions and physical activity. For a healthy adult to maintain an ideal weight doing his/her daily activities, caloric intake should be 22 calories/kg. Therefore, ideally a 68-kilo man would need about 1500 kilo calories in a day to avoid gaining weight. On the other hand, growing up children would need more calories! Walking, jogging, dancing, swimming and cycling are all such exercises which if done at least 20 minutes every day will not only prevent weight gain but also energise you for the rest of the day.

1. Get fit in 20
mins

2. Get Fit In 20 Minutes
20 minutes of regular exercise is all what it takes for a healthy life and a fit body. Weight is gained by way of
increased body fat deposit. Weight gain occurs when you regularly eat more calories than you burn through
normal bodily functions and physical activity.
For a healthy adult to maintain an ideal weight doing his/her daily activities, caloric intake should be 22
calories/kg. Therefore, ideally a 68‐kilo man would need about 1500 kilo calories in a day to avoid gaining
weight. On the other hand, growing up children would need more calories!
Walking, jogging, dancing, swimming and cycling are all such exercises which if done at least 20 minutes every
day will not only prevent weight gain but also energise you for the rest of the day.
Here’s a list of regular household chores which contribute equally towards weight loss
Activity Calorie expenditure in women Calorie expenditure in men
Heavy cleaning ‐ scrubbing a floor 90 104
Light cleaning ‐ mopping a floor 63 73
Vacuuming 69 80
Dish washing 33 44
Bath cleaning 38 44
House drain cleaning 102 117
Window washing 51 92
Dusting 59 80
Painting the walls 22 40
Gardening and/or weeding 100 130
Washing the car 78 95
Ironing 37.7 50
Walking upstairs and downstairs at
moderate speed 172 200
In fact, caring for your child also makes you burn calories! Sitting, kneeling and dressing your child makes you
burn roughly 177 calories. On the other hand, standing and feeding your child makes you burn nearly 207
calories.
*Calorie‐burning numbers mentioned here are typically for a woman weighing 62 kgs and a man weighing 82
kgs, working for about 20 minutes.
Tips To Burn Extra Calories
9 Use a wax polish rather than a spray to brighten furniture – the wax polish will need harder rubbing to
give the shine to your furniture.
9 Put your clothes for drying on the terrace. Carry two to three clothes upstairs each time instead of
carrying them all at once.
9 Place the laundry basket on the floor instead of on a raised platform when ironing – you will have to
bend frequently to reach the clothes.

3. 9 Try cooking from scratch instead of heating and eating a readymade meal – this will involve peeling,
chopping, whisking, stirring and beating which will make you burn more calories.
9 Plan your work in the house such that you have to constantly run up and down the stairs. For
instance, first make the bed upstairs; follow it up by vacuum cleaning the rooms downstairs, and so
on.

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