7 Clever and Sneaky Ways to Burn Calories

Sitting on your bum all day at work is far worse for your health than anyone imagined. Recent research from the University of Toronto found that even if you exercise the recommended half hour per day most days of the week but sit for prolonged periods, all that exercising won't be enough to stave off major and devastating diseases like heart disease, cancer, and type 2 diabetes.

Aside from the obvious health concerns, people who sit on their pockets at work all day often have trouble losing weight due to the sedentary nature of office work that keeps the metabolism moving at a snail's pace. But you don't have to succumb to stillness — or illness — while you're at work. In fact, you can keep your booty shakin' to ward off disease and burn a whole lot of calories while you're at the office with these seven clever tips.

1. Get a Balance Ball. Maybe your company will pay for it as part of a comprehensive wellness program, or maybe you'll have to spring for it out of your own pocket, but either way, sitting on a balance ball means burning calories while you work. A balance ball is a large ball that you sit on like a chair, except that your core muscles are engaged continuously as you work to keep yourself from rolling off the ball and onto the floor. After a while, you'll feel the slight burn that lets you know your muscles are working. Bouncing on your balance ball or crunching your abs while you're sitting will burn even more calories while you crunch your numbers.
2. Take the Stairs. If you work on an upper floor, eschew the elevator in favor of the stairs whenever you need to visit another floor. Taking the stairs will contribute to the overall number of steps you take in your day and burn more calories while giving your legs a good workout. As you climb the stairs, keep your abs tucked and your glutes engaged.
3. Walk! There are plenty of opportunities to walk during your working hours. Every time you get up to use the copier, head to the bathroom, or visit a co-worker, make it count by taking the long way around and stepping up the pace as much as possible. Pace while you talk on the phone, and consider having "walking meetings" with co-workers, taking to the halls or even the out-of-doors to burn calories while you discuss business. Instead of heading to the break room during your morning and afternoon breaks, take a walk around the block, climb some stairs, or roam the halls. Take a walk during lunch to do some window shopping, grab a cup of coffee, or just enjoy the sunshine.
4. Commute on Two Wheels. If you live within reasonable biking distance from work, consider commuting on two wheels a few days a week. You'll rev up your metabolism for the day, get the blood flowing to your brain for better concentration, save money on gas, and burn a hefty number of calories.
5. Work Standing Up. If there's a high counter in your workplace, consider using it for tasks that you can do standing up. You'll burn 50 more calories per hour when you work on your feet, and while you're standing there, increase your calorie burn by keeping your feet moving or doing a few squats every now and then.
6. Lift Weights. Take a small set up dumbbells to work and do some lifting while you're on the phone, reviewing numbers, or otherwise not in need of both hands. Lifting weights increases muscle mass, which burns more calories and keeps your metabolism humming all day.
7. Fidget. Tapping your toes, rocking back and forth or side to side, nodding your head, and other fidgety moves are called "non-exercise activity thermogenics," and you can burn an extra 150 calories an hour just by keeping your body in motion, however slightly, during the day.