Maintaining a healthy weight and staying fit doesn’t require as much effort as you might think. In addition to eating a nutritious diet, the secret involves getting up off the couch and moving. That’s not to say all exercise is created equal. The more intense and longer the duration, the more calories you burn. However, it may come as a pleasant surprise just how easy it is and how little time it takes to burn an extra 100 calories in a day. Multiply that by seven and you’ve burned and extra 700 calories per week.
Let’s take a look at some activities that can help you burn those extra 100 calories…
It’s free, it’s easy, and it can be done almost anywhere. No special equipment other than a pair of good running shoes required. It can be done outside or indoors (mall walking). You can do it by yourself or with a friend.
If you walk for 20 minutes at 3 miles per hour you will burn 100 calories. If you walk up and down the stairs it will only take you 11 minutes to burn 100 calories. If you prefer to go at a more leisurely pace, take Fido for a walk for 26 minutes and those 100 calories will be burned.
This low intensity leisure activity can be lots of fun. It’s something the whole family can enjoy. Every town has a bowling alley nearby and it doesn’t cost an arm and a leg.
So why not strap on a pair of bowling shoes and try your hand at bowling. In 30 short minutes of bowling you will have burned an extra 100 calories.
You don’t have to go out dancing at a fancy club to burn a whole lot of calories. Turning up the tunes and dancing around in the comfort of your own living room for 20 minutes will burn 100 calories.
The best part is you can let loose and be as crazy as you want to. After all doesn’t the popular motto advise us to “dance like nobody’s watching”? I bet that burns way more calories!
Maybe all that jumping around and dancing isn’t your speed. Don’t despair. Playing a game of darts for 35 minutes will burn those 100 calories.
Just don’t go and have to many extra beers or plates of wings while you’re at it or else you’ll quickly put those calories you burned off right back on.
Golfing does burn a good few calories, but in order to reap maximum benefit you need to be walking and carrying your clubs, not riding in a cart. Also, mind how many beers your drinking during your game.
All it takes is 15 minutes of golfing and carrying your clubs to burn a hundred calories. Mini-golf and the driving range also count, but with then you need to spend 30 minutes to burn 100 calories.
6. Playing Frisbee
This simple game is lots of fun. You can do it with a friend, spouse or your kids in just about any open space (i.e., a public park, beach, or your backyard). Just 30 minutes of throwing and catching the frisbee will burn 100 calories.
Or if you prefer playing catch with a football, try to keep it going for 35 minutes. Other ball sports include baseball for 18 minutes, Tennis (singles) for 15 minutes or doubles for 21 minutes and volleyball for 26 minutes.
7. Lawn Work
Working outside around the house is a great way to get some fresh air, sunshine, and burn off some extra calories. Plus, you get to do a necessary chore and workout at the same time.
Mowing the lawn for 20 minutes, raking leaves up for 23 minutes, or weeding the garden for at least 18 minutes will each burn off 100 calories.
Working inside the house doing daily household chores can do the trick too. To burn 100 calories, try cleaning at a moderate pace for 26 minutes, mopping the floor for 20 minutes, rearranging the furniture for 14 minutes, sweeping for 23 minutes, cooking dinner for 34 minutes and then washing the dishes for 40 minutes.
It’s great to find ways to do chores around the house that help you burn calories as well. This way, you’ll have a clean house, a great dinner and have burned quite a few extra calories in the process.
9. Washing the Car
Everyone loves the look of a shiny, clean vehicle. Spending 20 minutes cleaning, polishing and waxing your car will burn an extra 100 calories.
If you don’t have wheels, other chores will do the trick just as well. For instance, you can paint the house while you’re at it for 18 minutes and you’ll burn another 100.
10. Playing with your Kids
Just engaging with your kids in play can help burn a significant amount of calories. All of that running, dancing, bending over, standing up, and laughing is a workout all on it’s own.
Take for instance carrying an infant for 24 minutes burns 100 calories. Pushing a stroller for 35 minutes or simply playing with your kids for 23 minutes, all burn 100 calories.
11. Water Sports
Spending some time in the pool is an excellent way to get fit and cool off on a hot summer day at the same time. For instance, moderate swimming in a lake or pool for 15 minutes will burn off 100 calories.
Or if you want some extra, heart-pumping action, take a water aerobics class for 23 minutes to burn the same 100 calories. Or, if you’re at the cottage, jumping up onto a pair of water skis for 15 minutes will burn those 100 calories.
12. At the Gym
To burn 100 calories quick, look no further than your local gym or recreation center. You could, for instance, jump on the stationary bike for 23 minutes of low intensity cycling will burn 100 calories.
Or, for a faster burn, try 8 minutes of elliptical, 9 minutes of jump rope, 15 minutes of vigorous weight lifting, 13 minutes on the rowing machine, 6 minutes running up and down stairs or 9 minutes of steady jogging at 6 miles per hour. Each of these activities will burn an additional 100 calories.