Can Coughing Burn Calories? The Surprising Truth

Can Coughing Really Burn Calories?

Coughing is an involuntary reflex that helps clear irritants or secretions from the airways. It can be caused by a variety of factors like allergies, asthma, colds, flu, smoking, air pollution, choking on food, and more. While coughing serves an important bodily function, it also takes energy and effort. This has led some people to wonder: can coughing actually burn calories?

The short answer is yes, coughing does burn calories. However, the number of calories burned is generally small. Most health experts estimate that coughing burns about 1 calorie per minute. So coughing intensely for an hour straight would burn approximately 60 calories. For comparison, a 155 pound (70 kg) person would burn around 300 calories by walking briskly for an hour.

While coughing does require energy expenditure and muscle usage, it is not an efficient or recommended way to burn calories. Here is a closer look at some key factors that determine how many calories you can burn from coughing.

Type and Intensity of Coughing

Not all coughs are equal when it comes to calorie burn. Dry, unproductive coughs seem to require more effort and burn slightly more calories than wet, chesty coughs. Forceful coughing also requires more energy than mild coughing.

During intense bouts of coughing, your stomach and abdominal muscles repeatedly contract forcefully. Your diaphragm also descends and compresses your lungs to generate pressure. These actions engage various muscle groups and ramp up your metabolism, thereby burning extra calories.

One study found that three, 15-second bouts of hard coughing (around 90 coughs per bout) burned approximately 10 calories. The calorie expenditure was similar to doing 20 sit-ups. So prolongedforceful coughing can add up in terms of calorie burn.

Duration of Coughing

The duration of your coughing also impacts how many calories you'll burn. The more minutes you spend coughing, the more calories you'll expend. However, there is a limit to how long vigorous coughing can be sustained before becoming too exhausting.

For example, coughing intensely for only 1-2 minutes at a time may burn 5-10 calories. But if you have a stubborn cough that lasts for an hour or longer, you may burn up to 50-60 calories. Just keep in mind you'll also be left fatigued afterwards.

Your Body Size and Composition

Your basal metabolic rate (BMR) determines how many calories your body burns at rest to maintain basic bodily functions. People who have more muscle mass tend to have higher BMRs. Men also tend to have more muscle mass than women.

Therefore, the number of calories burned from coughing can vary based on your body size and composition. A man who is 6'0" tall and weighs 200 pounds will burn more calories coughing than a woman who is 5'2" and weighs 120 pounds.

Building lean muscle through strength training is one of the best ways to increase your BMR. Having more calorie-burning muscle can help maximize the amount of energy expended from coughing.

Level of Fitness

Your cardiovascular fitness level can also affect how many calories you burn from physical activities like coughing. People who exercise regularly tend to have greater endurance, stronger hearts, and more efficient metabolic systems.

For example, a runner may be able to have prolonged coughing fits without getting winded. But someone who is sedentary may find extended bouts of coughing more challenging and exhausting. Better cardio conditioning allows you to cough harder for longer, thereby expending more calories.

Age and Health Status

Your age and health status also impact your resting metabolic rate and calorie burn from physical exertion. As we get older, we tend to lose muscle mass. Chronic health conditions like heart disease, diabetes, and obesity can also slow metabolism.

For these reasons, young healthy adults tend to burn the most calories from coughing. Children and seniors may burn fewer calories from coughing the same amount of time. But in general, any sustained physical activity will burn extra calories, regardless of age.

Is Coughing an Effective Way to Lose Weight?

While coughing does technically burn calories, it is not an efficient or healthy way to lose weight. Here are some key reasons why coughing is not recommended for weight loss:

Minimal Calorie Burn

Even sustained bouts of coughing only burn minimal calories, about 1 calorie per minute. To get meaningful weight loss, you need to burn 3,500+ calories through a calorie deficit. This would require coughing vigorously for over 50-60 hours, which is unrealistic.

The minor calorie expenditure from coughing is negligible compared to more active forms of exercise. You'll burn calories faster and more effectively through activities like walking, jogging, cycling, swimming, or strength training.

Loss of Muscle Mass

Chronic coughs usually coincide with illness. Being sick often causes decreased appetite and malnutrition. Prolonged inactivity and bed rest can also lead to loss of muscle mass during illness. Less muscle means a slower metabolism and fewer calories burned from coughing.

However, regular exercise helps maintain and build calorie-burning lean muscle. So consistent fitness should be a long-term priority for weight management.

Adverse Effects

Excessive coughing has downsides beyond minimal calorie expenditure. It can cause lightheadedness from oxygen deprivation. Prolonged forceful coughs also trigger headaches, nausea, vomiting, and fatigue. Abdominal or rib injuries may occur from powerful coughs.

Chronic coughs lasting over 8 weeks should be medically evaluated. They could stem from untreated conditions like asthma, acid reflux, bronchitis, pneumonia, and COPD. Allowing these to go unchecked while chasing calorie burn from coughing poses health risks.

Lack of Cardio Benefits

Vigorous exercise provides cardiovascular benefits beyond calorie burn. It conditions your heart and lungs, reduces blood pressure, and improves cholesterol. Unfortunately, excessive coughing does not enhance cardio fitness and endurance like aerobic exercise does.

To boost health and burn calories, engage in regular low-impact cardio like brisk walking, swimming, cycling, or elliptical training. Gradually increase duration and intensity as your fitness improves.

Healthy Ways to Boost Calorie Burn

While coughing isn't an effective calorie-burning strategy, there are plenty of healthy ways to boost your metabolism. Here are some physician-recommended tips:

Do Aerobic Exercise

Aerobic activities like brisk walking, jogging, cycling, and swimming will elevate your heart rate and burn the most calories. Aim for 150 minutes of moderate or 75 minutes of vigorous aerobic exercise per week.

Build Lean Muscle with Strength Training

Lifting weights and strength training builds calorie-burning lean muscle. Try to incorporate resistance training 2-3 times per week on non-consecutive days. Compound exercises like squats, deadlifts, and presses work multiple muscle groups.

Reduce Stress

Chronic stress leads to elevated cortisol levels, which can slow metabolism. Employ stress management techniques like meditation, yoga, massage, and deep breathing. Getting adequate sleep also helps normalize cortisol.

Stay Hydrated

Drinking water prevents dehydration and helps metabolize stored fat. Cold water requires even more calories to heat up to body temperature. Aim for eight 8-ounce glasses daily.

Add Protein

Protein requires more energy to digest than carbs or fat. Including lean protein sources like fish, chicken, eggs, and beans at meals keeps you fuller longer as well. Shoot for 0.5-1 gram of protein per pound of body weight daily.

The Bottom Line

While coughing does elicit a slight uptick in calorie expenditure, it is not an effective weight loss strategy. The calorie burn from even vigorous coughing is minimal. Plus, chronic coughs can cause injuries or stem from underlying illness.

For meaningful weight loss and health benefits, focus on getting regular cardiovascular and resistance training. Be sure to eat a balanced, nutritious diet as well. Healthy lifestyle habits combined with consistency and patience are the keys to sustainable weight management.

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.