Starting 2009 Right!

Let’s face it. Now is the time of year that you want to kick that calorie burn into high gear. We are neck deep in the holiday festivities, so we are all looking to get our metabolisms roaring, right? So how do you know what exercises and activities are going to give you the biggest bang for your calorie-burn buck?

I have put together a list of various activities to give you an idea of how each affects your burn. Sitting still (aka at rest), most people expend roughly 1-2 calories per minute, depending on your body weight, sex, etc. I have included both activities that burn a lot of calories, and also a separate chart that shows activities that don’t burn very many.

Use these charts as references so that you can get moving this season and burn off those extra goodies here and there that you want to enjoy along the way.

Note: This chart is based on a 150-pound woman. Men and women weighing over 150 pounds will burn more calories during the same activities, and those that weigh less will burn less.

HIGH BURN ACTIVITIES CALS BURNED IN 30 MIN.

aerobics: low impact 170
aerobics: high impact 238
elliptical trainer: general 213
calisthenics: vigorous, jumping jacks, push-ups, sit-ups, pullups 272
weight lifting: light/moderate 108
weight lifting: vigorous 207
running: 6.7 mph (9 min/mile) 374
walk: 4 mph (15 min/mi) 170
stretching: mild, hatha yoga 85
ice skating: moderate intensity 238
sledding, toboggan, bobsled 238
skiing/snowboarding: downhill, moderate effort 204
operating a snow blower: walking 153
shoveling snow: by hand 238
vacuuming 119
cleaning house: general, light 87
decorating Christmas tree 85
food shopping: with cart 78
christmas shopping 78
playing w/kids: moderate effort 153
baking and food preparation 136
Unloading car 102

LOW BURN ACTIVITIES CALS BURNED IN 30 MIN.

reading: sitting 44
standing in line: light, holding items 68
sitting, watching TV 34
writing Christmas cards 61
wrapping gifts 51
socializing, standing 61
playing cards 51

Source: http://www.caloriesperhour.com

Now do you see what a difference a little extra movement can make?

I hope this helps to give you the incentive to get out and move this holiday season. An exercise like this truly gives vacuuming or shoveling snow a whole new light, doesn’t it! Happy New Year