http://www.eatbetteramerica.com
To lose 1 pound of body weight, you've got to burn energy worth 3,500
calories.
Do Your Home Work
Don't think there's much you can do at home to burn calories except maybe
spin away on your stationary bike? Think again.
Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Clean house (nonstop) 122 162
Paint 171 228
Mop floors (nonstop) 153 204
Move furniture 225 300
Climb stairs 306 408
Wash dishes 76 102
Simple Changes: Chop food by hand instead of relying on your food processor,
trek the stairs while talking on the phone, dance in the kitchen--all of
these will increase your calorie burn.
Power Shop
Believe it or not, there are actually a lot of ways you can burn calories
while shopping. Here are some ideas.
Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Climb stairs 306 408
Push a cart 122 162
Carry groceries 286 382
Window shop 82 110 (Note: Walking with packages will burn more, depending on
the weight of the packages.)
Simple Change: Don't look for a close spot in the parking lot; park far from
the store or mall entrance and walk to your destination. Bonus: You'll leave
the chaos of the parking lot behind while reaping healthy rewards.
Pump Up Your Parenting
If you have children, you might already realize what a potent source of
energy they are. Join the fun and you can burn calories through kids' play.
Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Bike ride (flat terrain) 220 294
Play Ping Pong 135 180
Jump rope 342 456
Inline skate 238 318
Rack leaves, jump in 143 191
Sled 238 318
Build a snowman 100 134
Play hopscotch 143 191
Carry an infant (15 lb) 125 167
Push an occupied stroller 148 198
Play on park equipment 143 191
Simple Change: Play your children's sports with them instead of just
dropping them off at practice. Participating in touch football, baseball,
and soccer will help you burn calories while fostering a sense of
togetherness within your family.
Learn the 9-to-5 Burn
If you feel like hours at work are hours lost when it comes to your
calorie-burning efforts, think again! Think out of the box--or the
cubicle--and you'll find many creative ways to exercise from 9 to 5. Here
are a few ideas:
* Park farther from your office than necessary, and build an early-morning
and late-afternoon walk into your day. Whenever you can, squeeze in a walk
at lunchtime.
* Forgo e-mail to deliver things to your coworkers in person, especially if
they're on the other side of the building.
* Work your muscles during long commutes or while sitting at your
desk--abdominal contractions, buttocks contractions--and burn extra
calories.
* Walk and talk when on the phone. Pacing burns calories, too!
* Take mini breaks every hour or so to walk a little, then return to your
office and do a few quick desk pushups (a mini pushup, leaning against your
desk).
Simple Change: Use the stairs whenever possible--on the way to lunch, to use
a bathroom on another floor, or to visit a neighboring department's water
cooler.
Try the Volunteer Workout
Be a good citizen and burn calories at the same time. It's easier than you
think, and what a lift to the spirit, too.
Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Collect recyclables 216 288
Paint over graffiti 171 228
Work in a soup kitchen 90 119
Shovel your neighbor's driveway 202 270
Sing at a nursing home 90 119
Bake for the school fund-raiser 90 119
Simple Change: Don't know how to find the perfect fit for your talents? You
can learn more about volunteering in your area through the Volunteers of
America Web site, www.voa.org.
Take It Outdoors
Take long strolls, ride your bike, canoe. There's so much you can do in the
great outdoors. Don't forget about these underrated calorie burners.
Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Walk the dog 148 198
Garden 162 216
Paint 171 228
Rake leaves 171 228
Mow lawn (pushing, not riding) 162 216
Stack firewood 207 276
Shovel snow 202 270
Simple Change: Whoa, back up that car! Don't frequent a car wash when you
can wash it yourself. Grab a bucket of hot, soapy water and a big sponge.
"Honey Do" Workout
Even if you don't have a "honey do" list hanging beside your workbench, you
probably keep a mental list of all the things you need to do around your
home. Tackle that list and you'll be improving body and environment at the
same time. Check out these chores.
Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Paint 171 228
Move furniture 225 300
Stack firewood 207 276
Plant trees 162 216
Clean house (nonstop) 122 162
Perform carpentry, general 107 143
Install gutters 215 286
Sweep garage, sidewalk 143 191
Simple Change: Forget about the power drill, power saw, nail gun, and wood
splitter. You'll burn more calories by picking up the screwdriver, handsaw,
hammer, and maul and doing the job the old-fashioned way.
Activate Your Idle Moments
Life is full of them--those annoying minutes that pass while you're on hold
or standing in line or waiting in traffic. Here are some tips for getting
through the less colorful moments in your life and maximizing calorie
burning.
* Pace or jog in place while talking on the phone.
* Walk the stairs while waiting for your coffee to percolate.
* Power walk at the mall while others shop.
* Use a basket instead of a cart at the grocery store.
Simple Change: Hate waiting in line? Well don't just stand there--fidget!
That's right. Fidgeting burns more calories than merely standing does. Tap
your feet or your fingers, pace if you can--just move.
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