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Health& Fitness
Burning Calories with Everyday Activities
by Jennifer Nastasi
People who are too busy working and running a household to hit the health
club or the treadmill can stop feeling guilty. A decade of cardiovascular studies
by a creative research team offers a simple and natural alternative. Their findings
make it easy for anyone to look at their daily tasks and build a solid exercise
routine into their everyday lives. Over the past decade, studies have proven
that gardening, housework, mowing the lawn, washing the car and climbing stairs
are all great ways to burn calories and reap the health benefits of physical
activity.
In the 10 minutes it takes to read this article, you’ll expend about 15
calories, assuming you’re sitting upright and weigh at least 150 pounds.
If you’re reading this while lying down, you’ll burn less. If you
plan to spend the next hour leaning over a casino table, you’ll burn 156
calories. Praying to hit the jackpot? Well, pray while kneeling -- that's 68
calories. Researchers are quick to point out that the values they arrive at
— though reasonably consistent — are by no means absolute, because
of myriad individual differences in how an activity may be performed.
For example, two people playing tennis might burn calories differently. One
might play with great intensity while another might play the game walking, and
yet another might dawdle at the net. A player with an efficient stroke may burn
fewer calories than one who flails around. A heavy person will burn more calories
than a thin one performing the same activity. The point to keep in mind about
such calorie estimates is that although the figures aren’t precisely accurate,
they’re useful for comparing activities. I am looking at something on my
wall that says jogging 6 miles an hour at 150 pounds burns 11.6 calories a minute.
Mowing grass burns 4.1 calories per minute. When I’m jogging, am I really
expending 11.6 calories per minute? I don’t know that for sure, but I do
know I’m burning more calories jogging than I would be mowing the lawn.
Ironically, the steady infiltration of time- and labor-saving devices into homes
and the workplace over the last century — which are designed to make our
lives easier — have made our lives a little too easy. Cars have replaced
walking, manual tasks have been replaced by computers and television has tethered
us to the couch. What we’ve gained in convenience we’ve lost in physical
activity. Huge demographic shifts have also contributed to a decline in daily
activity. A century ago, the majority of the U.S. population lived in rural
areas, many of those people farmers. Today, about 80 percent of the population
is squeezed into urban areas. Unfortunately, the result is a sedentary society.
We should all treat exercise as an opportunity instead of a punishment. Use
a hand mower instead of a gas mower. Wash the car and do housework yourself
instead of hiring someone to do it! Winning the battle of the bulge isn't rocket
science. If you want to lose it, you have to move it.
The good news is that you can boost the calories you burn every day with regular
physical activity. This doesn't necessarily mean you have to sweat it out for
hours at the gym. Many experts now say it's actually the little things you do
daily that can really make a difference.
Here's the number of calories a 150-pound man or woman would burn by doing any
of these activities for a half hour. (If you weigh less, you burn fewer calories;
if you weigh more, you burn more.) Posting this chart on the broom closet, garage
or refrigerator door may not only bring new gusto to home and leisure tasks.
It may also help reduce exercise anxiety. Exercise calories burned per half
hour:
Leisure Dancing 150
Horseback riding 140
Stretching or yoga 140
Walking (3 mph) 120
Bowling 100
Cooking 80
Sports Swimming laps, slowly to moderately 270
Aerobics, high impact 240
Roller-skating 240
Jogging 240
Tennis 240
Bicycling, light 200
Aerobics, low impact 170
Softball 170 Golf 150
Ping Pong 140
Around the house Gardening 170
Cleaning the house, heavy (washing the car, washing windows, etc.) 150
Mowing the lawn (power mower) 150
Raking leaves 140
Food shopping (with a grocery cart) 120
Walking the dog 120
Cleaning the house, light (dusting, etc.) 80
Finding time for physical activity can be tough. Setting aside enough time for
sleep - let alone exercise - can be a challenge. Yet even the busiest people
can find time for fitness. The key is making it convenient. Consider these practical
suggestions. Make the most of your time at home: Time spent at home doesn't
have to be "couch potato" time. To fit more physical activity into
your home life. Wake up early. Get up 30 minutes earlier than you normally do
and use the extra time to walk on your treadmill or take a brisk walk around
the neighborhood.
Some research suggests that people who exercise in the morning are more likely
than others to stick with it. However, if you're too stiff in the morning, wait
to exercise until later in the day. Make household chores count. Mop the floor,
scrub the bathtub or do other housework at a pace fast enough to get your heart
pumping. Outdoor work counts as well. Mowing the lawn with a push mower is a
great way to burn calories. Raking and hoeing strengthen your arms and back,
and digging will work your arms and legs.
Be active while watching TV. Use hand weights, ride a stationary bike or do
a stretching routine during your favorite shows. Get off the couch to change
the channel or adjust the volume instead of using the remote control. Involve
the whole family. Take group walks before or after dinner. Play catch. Ride
your bikes or swim. Try to build up to about 30 minutes of continuous physical
activity three to four times a week. If you are pressed for time, you can exercise
in shorter bursts. Get your dog into the act. Take daily walks with Fido or
Fluffy. If you don't have a dog, you can always borrow one. I'm sure your next
door neighbor would be more than happy to lend you their dog for a while! An
enthusiastic dog may give you the motivation you need to lace up your walking
shoes.
Make it an escape. Sometimes being at home can be a distraction. If you prefer
to get your exercise away from home, you might: Get social. You may do better
with the encouragement of others. Try a dance club, hiking group or golf league.
Join a team. Sign up for a softball, soccer or volleyball team through your
company or your local parks and recreation department. Making a commitment to
a team is a great motivator. Join a fitness club. Sign up for a group exercise
class at a nearby fitness club. The cost may be an incentive to stick with it.
Plan active outings. Make a date with a friend to hike in a local park, or take
a family trip to the zoo. Be active while running errands. When you go to the
mall or grocery store, park toward the back of the lot and walk the extra distance.
If you have a little extra time, walk inside for a lap or two before you start
shopping. Keep a pair of walking shoes in your car so that you're ready when
you find a few minutes for exercise. Work out at work.
To fit in more physical activity while you're on the job: Make the most of your
commute. If possible, walk or bike to work. If you ride the bus, get off a few
blocks early and walk the rest of the way. Take the stairs whenever you can.
If you have a meeting on another floor, try getting off a few floors early and
use the stairs. Take fitness breaks. Rather than hanging out in the lounge with
coffee and the temptation to snack, take a short walk. Start a lunchtime walking
group with your co-workers. The regular routine and the support of your co-workers
may help you stick with the program.
Schedule physical activity as you would any other appointment during the day.
Don't change your exercise plans for every interruption that comes along. Remind
yourself that physical activity is important, too. If you travel for work, plan
ahead. Bring your jump-rope or choose a hotel that has fitness facilities. If
you're stuck in an airport waiting for a plane, grab your bags and take a walk.
There's no single best way to fit physical activity into your day. Your lifestyle,
job and family responsibilities will point to the most convenient time and place
for fitness.
Do what works for you — and make daily physical activity a habit you keep.
Other Tips for Burning CaloriesTry to be active while watching TV, even if it's
just doing housework Stand and let someone else have your seat when riding the
bus or subway. Go out and walk, roller blade, or play pool (something active).
If possible, ride your bike to work or the gym once or twice a week. Play with
your kids instead of just watching them. Even if it's just having a tea party
on the floor, they'll love it and you'll be more active than you would otherwise
be just sitting on the couch. Walk your dog instead of just letting him outside
to roam. Mow your lawn with a push mower. Walk in place, do some leg lifts,
stretches or sit ups while watching TV, organize a group run or exercise class.
Get into the habit of walking to your co-workers’ desks, rather than using
e-mail or the telephone. As with every exercise program, be sure to check with
your doctor before starting any new activity.
I am currently certified by the National Sports Conditioning Association, Apex
Fitness Group, and the International Sports Science Association. You can listen
to me every Friday morning at 9:40 am on TK99 with Gomez and Dave the official
radio station of Champions . If you have a question and/or topic you would like
me to discuss please e-mail me at championsfitness.com. If you would like to
set up a free consultation with one of our certified fitness professionals please
call Champions Fitness at 452-5522.... today!