MATC Matters

According to the National Center for Health Statistics, more than 66 percent of us are on a diet at any given time, yet only 38 percent of us are exercising. Since the key to weight loss is an equation including caloric reduction and caloric expenditure, here are a few ways to burn 100 calories or more throughout the day:

1. Go for a brisk walk (4 mph) for 15‑20 minutes
2. Run (5 mph) for 10‑15 minute
3. Window shop for 30 minutes
4. Ride bike on level ground for 15 minutes
5. Play golf (carrying your clubs) for 15 minutes
6. Practice yoga for 15‑20 minutes
7. Climb the stairs for 15 minutes (you don’t have to do it all at one time)
8. Dance for 20 minutes
9. Garden for 20 minutes
10. Wash windows or floors for 30‑40 minutes
11. Shovel snow for 20‑30 minutes
12. Vacuum for 25 minutes
13. Swim leisurely for 15 minutes, swim laps and burn even more
14. Play Frisbee with someone for 30 minutes (a good change from the treadmill)
15. Wash and wax your car for 20 minutes

Each of these activities is based on a 150‑pound person. If your current weight is higher than this, you’ll burn a few more calories - if it’s lower, you’ll burn a few less than 100 calories.

Tip provided by Employee Health & Wellness. For other weight loss tips and strategies, contact Cindi Rutten, Employee Health & Wellness Coordinator at 243‑4133.