Easy Ways to Move and Lose
Burning more calories than you eat is necessary for losing weight. Modern conveniences, designed to save time, cost us many chances to burn calories. Here are some of those missed opportunities, along with a rough estimate of the extra calories that could be burned.
|Opportunities to Burn Calories||Modern Conveniences|
|Getting up and changing the TV channel for 5 min a day: 3 calories||Using the remote for 5 min, reclining: 0.6 calories|
|Getting up and standing during three 10-min phone conversations: 20 calories||Talking on the phone while lounging on the couch for 30 min: 4 calories|
|Vacuuming for 30 min once a week: 115 calories||Hiring someone to clean the house: 0 calories|
|Ironing for 30 min once a week: 37 calories||Having the dry cleaners iron shirts: 0 calories|
|Gardening for 30 min once a week: 150 calories||Hiring a gardener: 0 calories|
|Pushing the lawn mower for 30 min once a week: 210 calories||Hiring the neighbor’s son to mow your lawn: 0 calories|
|Walking the dog 30 min every day: 125 calories||Letting the dog out the back door: 2 calories|
|Walking 10 min to public transit every day, riding for 30 min, then walking 15 min briskly to work: 240 calories||Driving your car for 40 min, then walking 5 min from the parking lot: 22 calories|
|Walking 1 min and talking 3 min with a colleague while standing, twice a day: 6 calories||Emailing a colleague for 4 min: 2 calories|
|Going up 1 flight of stairs 3 times a day: 15 calories||Taking the elevator: 0.3 calories|
|Parking a 2-min walk away: 8 calories||Taking the nearest parking spot, a 10-sec walk away: 0.3 calories|
|Walking at the mall for an hour, briskly, once a week: 240 calories. Strolling that distance: 145 calories||Shopping online for one hour: 30 calories|
|Parking the car near the door of a restaurant, bank, drugstore, etc and going into the building 3 times a week for a total of 30 min: 70 calories||Sitting in the car at drive-thru windows for 30 min total: 15 calories|
|Walking into the gas station to pay for gas once a week: 5 calories||Paying for gas at the pump: 0.6 calories|
Note: All calorie-burning estimates are based on a 150- to 160-pound person. A lighter person burns fewer calories, and a heavier person burns more.
Movement makes a difference
Complete all the tasks above, and the average person would burn an extra 6700 calories a month! This adds up to almost two pounds of weight loss!
Sources: Steven Blair, PED, Cooper Institute of Aerobics Research and Steven Smith, MD, Pennington Biomedical Research Center. Reprinted with permission of the Dallas Morning News.