Everyday activities that may burn more calories than exercise

You do not need to spend every spare hour at the gym to move more during the day. Standing during some phone calls, taking brief walks and doing household chores can all increase energy use.

People who work at a computer can stand for part of a call, walk briefly every 30 minutes or hour, or use a high desk when possible. Standing generally requires slightly more energy than sitting, especially when combined with occasional walking.

A short walk after lunch or dinner is another simple habit. Ten to 15 minutes of light walking adds movement without special equipment or a trip to the gym, and it may help regulate the post-meal rise in blood sugar.

Vacuuming, mopping floors and windows, tidying, gardening and actively playing with children also count. Calorie use varies with body weight, duration and intensity, so no single figure applies to everyone. The main benefit is breaking up long periods of sitting and increasing total daily movement.

Cold water and brief cold showers have only a small effect on daily calorie expenditure. Upright posture uses slightly more muscle than a fully relaxed position, but it does not burn hundreds of calories. The body also uses energy during sleep to maintain basic functions, while lower temperatures are linked to brown-fat activity involved in producing heat.