No-Brainer Calorie Burners: Need we say more?

by Jo-Ann Heslin, MA, RD, CDN on September 6, 2002 · 0 comments

The American College of Sports Medicine and the Center for Disease Prevention recommend that adults get 30 minutes of physical activity a day.

Yet few Americans exercise regularly — 60% do nothing at all. Too many people view exercise as an option, something they’ll do when they have time.

The good news is that exercise can be accumulated throughout the day. So walk, climb stairs, rake leaves, take the baby to the playground…just keep moving!

Ten minutes of lying on the couch watching TV burns about 15 calories. Sit up to watch TV and you’ll burn 20 calories. Get the picture? Walking in place burns 40 calories, jogging burns 90 calories. How about some golf, a hike in the park, a swim at the local YMCA? Adding a leisurely 10-minute walk a day to your routine can burn 14,600 calories a year! And burning calories is only part of the story.

Research shows that exercise is far more important to overall good health than previously thought. It’s good for the heart, strengthens the immune system, improves mood, and lowers the risk of developing diabetes, osteoporosis and some cancers. Exercise releases tension, increases sexual desire and helps you think more clearly by increasing circulation.

So set yourself a goal to add 10 minutes of activity to your life. Slowly add more until you’ve hit or even passed the recommended 30 minutes each day. Go for a walk in the park!

Calories Burned in 10 Minutes
130 lb. person 180 lb. person
Bicycling 43 60
Bowling 35 49
Dancing 59 82
Aerobics 45 63
Golf 35 49
Running (5 mph) 79 109
Swimming 42 58
Walking (3 mph) 35 49
Weight training 68 94
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