The upward trend in the number of overweight women is caused, on average, by an imbalance of only 100 extra calories per day. Eliminating this 100-calorie imbalance by eating a bit less and getting a bit more physical activity each day may hold the line on weight gain for many women. This can be accomplished in an almost unlimited number of ways.
Anything that gets your body moving counts as exercise. You may exercise every day without knowing it — any activity with vigorous physical movement qualifies. Trick yourself into exercising more simply by increasing your low-impact activities throughout the day.
Below are ways to burn about added 100 calories a day to healthy weight.
- Pedal an exercise bike for 13 minutes.-When done properly, cycling is an effective and enjoyable form of aerobic exercise.Cycling can reduce the risk of heart disease, high blood pressure, obesity and diabetes. It can reduce your ‘real age’, lowering it more than a decade lower than your chronological age. A thirteen-fifteen-minute bike ride, five times a week, burns off 11 pounds of fat a year and meets the requirements for reducing heath risks. Exercise continues to burn fat after the workout ends. Once the sweating stops the body’s metabolism remains high. You can you increase the post-exercise burn? A few scientific studies suggest that exercising for 20 minutes at 35 to 55% of aerobic capacity, as in riding briskly, elevated metabolism for 20 minutes after stopping. That means that a 20 minute, brisk bike ride burns fat for 40 minutes.
- Hiking up hills for 15 minutes– If you weigh 150 lbs, you can burn approximately 121calories in 15 minutes. It depends on how much you weigh and the type of hiking. Hiking is a user-friendly activity and requires very little gear or technique. Aim for at least 4-6 active days per week for 45-60 minutes to lose weight and keep it off. Mix up the duration and intensity of your hikes with one short comfortably hard hike – powering up hills and recovery for 30-40 minutes to burn more total calories and one long, slow hike on the weekends to burn fat.
- Cleaning the garage for 15 minutes– For outdoor areas and garage floors, nothing beats an old-fashioned broom and dustpan. This activity burns 272 calories per hour. So, it makes sense to sweep up the driveway and even get out to the sidewalk. Although sweeping ranked 7th in calories burned, you can increase the level of your workout by getting to all the nooks and crannies of your property that you usually avoid. Even better, stretch up and knock down those cobwebs that have been accumulating in the corners of your garage.
- Practice some fast dance steps for 16 minutes- Dancing is a fun aerobic exercise, which helps to improve oxygen levels in your body and helps to burn calories. The important thing when going for dance routines to lose weight, is to choose a dance form which you enjoy and which is high paced. By high paced dancing, I mean that you should be moving your muscles fast enough to start sweating. A dance routine should be done at least 20 minutes a day to lose weight. In a normal dance routine, one can burn 109 calories in 10 minutes. And, with high paced dance routines to lose weight, you can burn even more calories. So, start a dance routine at home, or in a class, and within a few months, you will have lost weight and become more toned!
- Work in the garden for 18 minutes– Gardening has always been considered as a beneficial and healthy activity. With the emphasis slowly, but surely turning to healthy living, health experts opine that there’s nothing like a bit of gardening to rev up your metabolism. If you have outside space, you can burn calories by gardening (246 calories per hour), raking (264 calories per hour), or mowing the lawn (a whopping 363 calories per hour).
- Swimming leisurely for 20 minutes– Swimming is a great way to burn calories and tone muscles. It’s great because it’s zero impact and it works the entire body. You’ll not only work your legs (from kicking) and arms (from the strokes) but you’ll tone your back, chest, abs, glutes, all over!
One good way to estimate the amount of swimming calories burned in an hour is to use this formula, depending on your body weight (in pounds) and activity level:
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- Playing tag for 20 minutes– A person weighing 150 pounds will burn between 29 and 90 calories during 15 minutes of playing tag. The actual calories you use will depend on how fast and how much you run while playing. There is no set rule on when to end but it is a good idea to set a time limit before players become exhausted or disinterested in continuing the game.
- Mowing the lawn (using motorized mower) for 20 minutes– Nowadays lawn mowing has been done by the use of a riding lawn mower. However, if you still have a push mover and you enjoy being outdoors, you can take advantage of this opportunity. According to Nutri Strategy, a person weighing 180 pounds will burn 449 calories per hour using a push mower, compared to 204 on a riding mower. The bigger and heavier the mower, the more calories you will burn.
- Walk briskly for 22 minutes (3.5 mph)– 30 minutes of walking will burn 150 calories and if you walk 30 minutes a day, 5 days a week, you will burn about 750 calories per week. Walking can have definite benefits towards your weight loss program and staying in shape.
- Clean the house for 25 minutes– You can burn up to 175 calories an hour by cleaning house and adding more movement while you do it. It can actually be fun, and who thought house cleaning could be fun? First put on some music you like. Now let’s get moving! Dance while you vacuum, sweep and mop, just move those hips, your arms are already in motion. While vacuuming, use a wide range of motion and extend your vacuum out as far as you can. Also change arms so you are not get a workout on only one arm. You can burn 160-230 calories an hour by doing vigorous house cleaning like scrubbing walls, scrubbing floors and washing windows depending on your weight and size.
- Golfing (using a cart) for 30 minutes– You have a great deal of control over the amount of calories you burn playing golf. You can choose an easy-paced game, ride in a cart and burn the minimum numbers of calories. Or you could double the number of calories you burn by carrying your own clubs and walking. The actual calories burned during golf also are affected by body weight, intensity of workout, conditioning level and metabolism.
- Yoga for 30 minutes– Burning calories in yoga depends greatly on the type you’re doing. Some forms, like the more active Ashtanga yoga, will have you burning more than others. But, on average, you’ll expend about 250 calories per hour in yoga class.
- Walking the dog for 50 minutes- Depending on your pace and the temperament of the dog, a 150 pound person can burn around 205 calories an hour.
- Putting away the groceries & Light housekeeping for 40 minutes– More steps and more movements are what you’re after. So forget that cleaning-product caddy organizer people always recommend you carry around. If you have to walk extra steps to get the broom, that’s golden.
Your body needs calories to do everything it does; breathing, organ function, everything. It needs more calories the more active you are. This is why exercise is key to weight loss; while consuming fewer calories will help you balance your energy intake with your energy consumed, exercise will help your body burn more calories than it takes in—this is what causes you to burn fat and lose weight.