Does Massage Burn Calories? How Factors Like Massage Type And Intensity Impact Calorie Burn

Does a Massage Burn Calories?

Getting a massage can provide immense health benefits beyond simply feeling relaxed. Massage has been shown to reduce stress, ease muscle soreness, improve circulation, and even boost immunity. But one question that often comes up is: does a massage actually burn calories?

The answer is not quite as straightforward as you may think. While massage does not burn nearly as many calories as a vigorous workout, it can still contribute to expending extra energy. The amount of calories burned during massage depends on several factors.

Calories Burned During Massage

Most research has found that a 60-minute massage can burn anywhere from 80 to 300 calories, on average. However, the exact number can vary significantly based on:

• Intensity of the Massage - Deeper tissue massages require more effort and movement from the massage therapist, leading to more calories burned.
• Type of Massage - More active styles like Thai massage burn more calories than classic Swedish techniques.
• Body Positioning - Being propped up on a massage table requires your body to engage muscles to support itself, burning extra energy.
• Body Size - Heavier individuals require more effort for the massage therapist, leading to increased calorie burn.
• Overall Fitness Level - More fit people tend to burn calories at a faster rate both at rest and during physical activity.

Benefits Beyond Calorie Burn

While a 60-minute massage may only burn 100 calories or so, the benefits extend far beyond the extra energy expended:

• Reduced Cortisol Levels - Cortisol is a hormone released in response to stress. Massage therapy decreases cortisol, resulting in decreased anxiety and tension.
• Increased Circulation - The manipulations and pressure from massage improve circulation of blood and lymph throughout the body.
• Greater Flexibility - Massage helps stretch muscles and enhance range of motion in the joints.
• Boosted Immunity - Studies show massage impacts the body's production of white blood cells that defend against illness.
• Improved Sleep Quality - The relaxation induced by massage encourages deeper and more restorative sleep.

Understanding Calories Burned

When we discuss calories burned from physical activity, there are two main components:

1. Active Calories - Calories expended solely due to the muscle actions involved in the activity itself.
2. Excess Post-Exercise Oxygen Consumption (EPOC) - The sustained increase in metabolism and oxygen usage by the body after strenuous activity. This represents calories burned recovering from the exertion.

For higher intensity exercise like running or weight lifting, the EPOC effect can actually lead to a significantly greater calorie burn after you are done working out. This is because your body expends more energy returning your heart rate and breathing back to normal.

But for lower intensity activities like massage, the EPOC component is fairly small. Most calories are burned by muscles tensing and supporting the body during the massage itself.

Ways to Maximize Calories Burned

While massage may not burn as many calories as hardcore exercise, there are some ways you can try to up your calorie expenditure:

• Request deeper pressure - This engages your muscles more to withstand the firmer massage strokes.
• Get a full body massage - This requires moving and massaging more total muscle mass compared to just your back.
• Choose a Thai massage - With assisted stretching and rocking motions, Thai massage can burn over 200 calories per hour.
• Opt for a longer session - A 90-minute massage will burn 50% more calories than a standard 60-minute session.
• Stay hydrated - Drink water before, during and after your massage to fuel muscles and prevent fatigue.

Burning Calories Through Exercise

While massage offers many unique benefits, to truly burn a substantial amount of calories most experts recommend combining it with regular exercise. Aerobic exercise in particular maximizes calorie burn:

• Jogging - Burns around 400 calories per 30 minutes for a 155 lb person.
• Swimming - Burns over 500 calories per hour recreational swimming.
• Cycling - Burns around 300 calories per 30 minutes on a moderate pace bike ride.
• HIIT Workouts - High intensity interval training burns over 450 calories per 50-minute session.
• Dancing - Takes about 30 minutes of hip hop or zumba dancing to torch over 200 calories.

Resistance training is also key for building metabolically active muscle mass. This muscle burns calories at rest, acting as a furnace for your body.

Aim for at least 150 minutes of moderate intensity aerobic activity plus 2 resistance training sessions each week. Pair this with regular massage for enhanced recovery, flexibility and a little extra calorie burn.

The Takeaway

So does massage burn calories? The answer is yes, but to a fairly modest degree. A typical 60-minute massage may burn anywhere from 80 to 300 calories depending on the factors like massage type and intensity.

While not a replacement for regular vigorous exercise, massage provides immense additional benefits like reduced stress, increased circulation, greater flexibility and improved immunity. When paired with a consistent fitness routine, massage can optimize your overall health, function and recovery.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.