Many people are trying to gain fitness, lose weight or be more active. It takes effort to be healthy. We count calories, exercise daily and eat right. Although weight loss is a bit more complicated than calories in and calories out, knowing how many calories you burn is important. You may be overestimating your burn or ignoring calories burned while completing everyday activities. Here are 10 ways to burn 100 calories. I hope they inspire you and your family to burn a few more each day. Start counting:
- Walk the dog for 30 minutes.
- Rake leaves for 25 minutes.
- Jump rope for 10 minutes.
- Dance with your spouse or kids for 20 minutes.
- Rotate through exercises like sit-ups, jumping jacks, squats and push-ups quickly for 8 minutes.
- Clean the house (wash windows, vacuum) for 30 minutes.
- Play outside with kids for 25 minutes.
- Practice power yoga for 15 minutes.
- Go grocery shopping for 45 minutes.
- Do 7 minutes of a tough spin class at the gym.
And just for fun, here are 5 everyday ways to burn 100 calories.
- Self-care (showering, doing hair and brushing teeth) for 45 minutes.
- Sleep for 2 hours.
- Prepare and cook food for 50 minutes.
- Run stairs for 6 minutes.
- Talk with people while standing for 1 hour.
My calculations are based on information from my-calorie-counter.com for a 140-pound person and are approximations. The number of calories you burn will depend on your height, weight and effort. If you want the most accurate record of calories burned, you may want to consider purchasing a device like a BodyMedia armband or one offered by fitbit. You can use apps like LoseIt, SparkPeople and myfitnesspal, which have their own databases of activities. Many of these services require you to register as a user, but are free.
No matter how you look at it, being more active burns more calories. Help your family become healthier by moving a few extra minutes every day. Whether you count them or not, your expended calories will add up and soon you’ll see a healthier version of yourself. I think you’ll like what you see.
Amy M. Peterson, a former high school English teacher, currently lives in Oregon with her husband and four children. She spends her days writing, reading, exercising and trying to get her family to eat more vegetables.