You probably know that regular exercise is essential for good health. The current physical activity guidelines recommend at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity, plus muscle-strengthening exercises each week. But let’s face it, not everyone enjoys structured workouts. Whether you’re not a fan of the gym, struggling to stay consistent, or just looking for creative ways to move more throughout the day, the good news is that exercise doesn’t have to mean treadmills and dumbbells. Even if you’re already following a regular fitness routine, you can still boost your calorie burn and overall activity levels in fun, unexpected ways. And if you’re just getting started, these unconventional strategies can help ease you into a more active lifestyle without the intimidation factor. Here are 15 surprising and enjoyable ways to get more exercise and burn extra calories, without feeling like you’re working out.
- Laugh It Off: Laughter isn’t just good for the soul; it’s surprisingly good for your waistline too. Just 15 minutes of genuine laughter a day can help you burn anywhere from 10 to 40 calories, all while boosting your mood and reducing stress.
- Sports: Playing sports is another form of exercise that has numerous benefits (healthy muscles, joints, and bones, a strong cardiovascular system, robust lungs, better sleep, fat loss, stress reduction, and mood improvement). Additionally, playing sports can help you make new friends, increase your confidence and self-esteem, and develop problem-solving and team-building skills.
- Go for a Walk: Walking is a low-intensity exercise that burns calories and keeps your systems healthy (immune, cardiovascular, musculoskeletal, pulmonary, nervous, and digestive systems). Another plus is that anyone can do it. It’s great for beginners and people with knee, ankle, and back problems.
- Hike: Hiking is a more adventurous form of walking that offers all the benefits of a stroll, plus a little extra challenge. It engages more muscles, especially when you tackle uneven terrain or inclines, and can significantly boost your cardiovascular fitness. Beyond the physical perks, hiking allows you to connect with nature, which has been shown to reduce stress, improve mood, enhance balance, and promote a deep sense of peace and well-being.
- Wall / Rock Climbing: Whether you’re scaling an indoor wall or venturing out onto real rock, climbing is a thrilling and physically demanding activity that delivers a full-body workout. It targets your arms, shoulders, back, core, forearms, and legs, all while requiring mental focus, coordination, and problem-solving skills. Each route you conquer offers a sense of accomplishment, and the challenge of reaching new heights makes it both stimulating and deeply rewarding. Plus, it’s a fun way to push your limits and build confidence one hold at a time.
- Take the Stairs: Instead of using the elevator, opt for the stairs. You burn more calories stair climbing than walking or jogging. Using the stairs is a workout in itself and can even be a high-intensity workout if you do it at high speed. Plus, stairs are found everywhere and don’t require any additional equipment or costs.
- Move While Talking: Turn your phone calls into opportunities to get active. Instead of sitting or lying down during conversations, try pacing around the room, walking outside, or simply standing up. You’ll be amazed at how quickly the steps add up, and how effortlessly time flies. It’s an easy way to sneak in movement throughout the day without carving out extra time for a workout.
- Stand Up: Sitting for prolonged periods has become the norm for many, but it’s also a silent health risk. Extended sedentary time is linked to obesity, type 2 diabetes, cardiovascular disease, certain cancers (like colon and breast), back pain, and even early mortality. One simple yet powerful habit? Stand up whenever you can. Whether it’s during a meeting, while reading emails, or after meals, standing helps reduce blood sugar spikes, especially post-lunch. Consider using a standing desk to stay productive while minimizing the negative effects of sitting. Small changes like this can have a big impact on your long-term health.
- Park Far Away: One of the simplest ways to sneak in extra steps is by intentionally parking farther from your destination. Instead of circling endlessly in search of the closest spot, which can be both time-consuming and frustrating, embrace the opportunity to walk a bit more. Not only does this boost your daily step count, but it also reduces unnecessary stress and gets you moving without much effort. Over time, these short walks can add up to meaningful health benefits.
- Carry Shopping Bags: Instead of using a shopping cart to put your bags in your car, carry the bags whenever possible. This is like doing Farmer’s Walks, an exercise that helps you gain strength, stamina, endurance, and works your back, shoulders, core, and grip.
- Clean: While cleaning might not be the most exciting task on your to-do list, it’s actually a surprisingly effective way to burn calories. A 150-pound person can torch around 160 calories per hour doing light chores like dusting, sweeping, or tidying up, and more than 300 calories per hour tackling more intense tasks like mopping, scrubbing, or polishing. The best part? You’re getting a cleaner space and a workout all in one. Want to know exactly how much you’re burning? Use a calorie calculator to see how different cleaning activities add up throughout your day.
- Have Sex: Intimacy isn’t just good for your relationship. It’s also a legitimate form of physical activity. Depending on intensity and duration, sex can help you burn anywhere from 70 to 250 calories in just 30 minutes. Beyond the calorie burn, sex has many benefits: it can boost confidence, relieve stress, improve mood, enhance sleep, and even increase cardiovascular endurance over time. Plus, it’s a fun and natural way to stay active while strengthening emotional connection.
- Fidget: Those small, seemingly insignificant movements, like tapping your fingers, bouncing your leg, or shifting in your seat, can actually add up. Known as non-exercise activity thermogenesis (NEAT), fidgeting can increase your metabolic rate and help you burn up to five times more calories than sitting completely still. While it may not replace a workout, these tiny bursts of movement throughout the day can contribute to greater energy expenditure and help keep your body more active overall.
- Chew Gum: It might sound surprising, but chewing gum can help you burn a few extra calories throughout the day. Chewing for just 20 minutes can slightly boost your metabolism and even promote feelings of fullness, which may help curb unnecessary snacking. To reap the benefits without the downsides, opt for sugar-free and aspartame-free gum to protect your teeth and avoid potentially harmful artificial sweeteners. It’s a small habit that can support your health in subtle but helpful ways.
- Have More Fun: Many activities are fun and can be a form of exercise, accelerating your metabolism. Dancing, laughing, playing active video games, playing a musical instrument, and roughhousing with your kids can burn many calories.
Conclusion
In today’s world, maintaining a strong immune system and a healthy body has never been more important, and staying active plays a major role in both. While traditional workouts are valuable, they’re not the only way to move your body and support your health. Now that you’ve discovered these 15 surprising and creative ways to get exercise, you can start incorporating them into your daily routine. Whether it’s laughing more, taking the stairs, cleaning with purpose, or chewing gum mindfully, each small action contributes to a more active lifestyle. These simple yet effective habits can help you boost your metabolism, burn extra calories, reduce stress, and even improve your mood. So start where you are, choose what feels fun, and turn everyday moments into opportunities for activity.
To a Fitter Healthier You,
The Fitness Wellness Mentor
About the Author
Adriana Albritton holds a Master’s degree in Forensic Psychology, is certified in personal training, nutrition, and detoxification, and is the founder of FitnAll Coaching and its accompanying blog. She is the author of 28 Days to a New Life: A Holistic Program to Get Fit, Delay Aging, and Enhance Your Mindset, and a coauthor of The Better Business Book Volumes II and III. With a background in mental health, Adriana brings a holistic, science-backed approach to wellness. She combines mindset coaching, fitness, and nutrition to help people stay lean, energized, healthy, and centered. As part of Health Six FIT, she’s also helping reshape healthcare through AI-driven, integrative wellness education.
