Calorie Burners

Posted: Jan. 1, 2005

You don't need special skills or training to be physically active – walking is a great way to be active. Remember to consult with your health care provider before starting a vigorous exercise program if you have ever had heart trouble or high blood pressure or suffer from chest pains, dizziness or fainting, arthritis, or if you are over age 40 (men) or 50 (women).

Here are some exercise tips:

• Physical activity should be initiated slowly, and the intensity should be increased gradually (e.g., start with a 10-minute walk three times a week and work your way up to 30 minutes of brisk walking or other form of moderate activity five times a week).
• Activities can be split into several short periods (e.g., 10 minutes, three times a day) instead of one longer period (e.g., 30 minutes once a day).
• You should select activities that you enjoy and can fit into your daily life.
• Don't get discouraged if at first you miss a day or two; just keep trying and do your best to make exercise a regular part of your life. You will soon realize how good it feels to be physically active and fit.
• Ask for support from friends and family; likewise, support the people in your life who are trying to be physically active.

150 calories = 10 pounds over a year
A difference of one 12-oz. soda (150 calories) or 30 minutes of brisk walking most days can add or subtract approximately 10 pounds to your weight each year.

See how easy it is to fit physical activity into your day. The following list shows the length of time needed to burn approximately 150 calories* when doing specific activities:

Common chores
Washing and waxing a car for 45-60 minutes
Washing windows or floors for 45-60 minutes
Gardening for 30-45 minutes
Wheeling self in wheelchair 30-40 minutes
Pushing a stroller 11⁄2 miles in 30 minutes
Raking leaves for 30 minutes
Walking 2 miles in 30 minutes
Shoveling snow for 15 minutes
Stairwalking for 15 minutes

Sporting activities
Playing volleyball for 45-60 minutes
Playing touch football for 45 minutes
Basketball (shooting baskets) 30 minutes
Bicycling 5 miles in 30 minutes
Dancing fast (social) for 30 minutes
Water aerobics for 30 minutes
Swimming laps for 20 minutes
Basketball (playing game) for 15-20 minutes
Bicycling 4 miles in 15 minutes
Jumping rope for 15 minutes
Running 1 1⁄2 miles in 15 minutes

Keeping balance

• One small chocolate chip cookie (50 calories) is equivalent to walking briskly for 10 minutes.
• One hour of walking at a moderate pace uses about the same amount of energy that is in one jelly-filled doughnut (300 calories).
• A fast food "meal" containing a double patty cheeseburger, extra-large fries and a 24 oz. soft drink is equal to running 2 1⁄2 hours at a 10 min/mile pace (1,500 calories).

*The number of calories burned varies depending on a person’s weight. These examples are based on a person of average weight for their height.

Source: U.S. Department of Health & Human Services

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