Choose the Right Workout/Activity for You
It doesn’t take a study or a Ph.D. to tell you that being physically active is a key to long-term health. Depending on your goals and your lifestyle, the definition of “physically active” can vary greatly.
Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet (or burn that much extra through physical activity) each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
Working with the assumption that the goal is to lose weight, let’s explore the many ways a person can burn enough calories to lose one pound per week, which is about 25 pounds in six months (50 in a year!). (The numbers below are for 1 hour of activity for someone weighing 160 pounds. Specific calorie expenditures vary widely depending on the exercise, intensity level, and your individual situation.)
Something that is NOT taken into consideration is that added muscle burns calories. So, as you become more physically active and you tone or add muscle, the number of calories burned throughout your day will increase. Over time, with consistent activity, it becomes easier to lose and then maintain a healthy weight.
Walking the Dog
Remember, the goal is to burn 500 calories each day.
Calories burned — 1 hour of activity
Walking
183 — Walking a leisurely 2mph for 1 hour
246 — Moderate pace 3 mph, walking the dog, or carrying 15 pounds
281 — Very brisk pace 4.0 mph
422 — 3 mph, uphill or on an inclined treadmill
563 — Walking up stairs
As you can see, in order to lose one pound, you need to walk up stairs for nearly an hour every day. That’s just not realistic. Every day?! It’s overwhelming, actually.
But if you’re trying to lose weight, chances are you’re also watching what you eat. So, instead of eating that Snickers bar for the afternoon snack (271 calories) and a can of soda (150-180 calories), you do without or go with a healthy snack, reducing your calorie intake by approximately 450 calories.
So, now that hour-long walk where you just start to get out of breath (3 mph) combined with a healthy diet can actually cause you to lose 20-30 pounds in the next 4-5 months.
Only have a half-hour a day?
Only have 30 minutes of free time a day? What activities can burn approximately 300 calories or more in 30 minutes:
282 — Swimming laps, freestyle, light/moderate effort
282 — Bicycling, 12-13.9mph, moderate effort
292 — Basketball game
292 — Jogging, 5 mph (12 minute mile)
292 — Tennis, singles
300 — Rowing, stationary, moderate effort
329 — Stair treadmill
352 — Racquetball, competitive
365 — Rope jumping
365 — Tae kwon do
390 — Running, 6.7 mph (9 min mile)
390 — Swimming, butterfly, general
457 — Rollerblading
493 — Running, 8 mph
563 — Bicycling, >20mph, racing
563 — Running, 10 mph (6 min mile)
Non-Exercise Activity
What about an hour of non-exercise activity, such as cleaning, mowing the lawn, or dancing?
1.6 — Sitting at rest
67 — Sleeping
76 — Sitting / resting
76 — Reading
76 — Writing
83 — Driving car
86 — Standing
100 — Laundry
100 — Food shopping with cart
100 — Kissing
115 — Playing board games
163 — Washing dishes
192 — Push stroller with child
192 — Cooking
192 — Putting away Groceries
201 — Playing Piano
217 — Shopping
222 — Cleaning house or garage
264 — Dancing – Rock & Roll
268 — Carrying an Infant
268 — Carpentry/Workshop
277 — Bowling
288 — Coaching – team sports
288 — Stretching
288 — Raking lawn
307 — Showering
326 — Washing car
326 — Badminton
326 — Mopping
336 — Sex, active
364 — Painting House
370 — Yardwork
374 — Ashtanga yoga
393 — Garden
420 — Mowing lawn, push mower
422 — Construction/Remodeling
468 — Aerobic Dancing
576 — House cleaning, vigorous
1110 — Snow shoveling, heavy