SHAPE UP
Incorporate more physical activity into your daily life
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Never exercise again!
OK, at least I got your attention. The reality is that exercise can be scary. It conjures up images of early mornings — running, swimming, biking, lifting weights, sweating — I'm exhausted just writing about it.
All of these activities can be great for your health, and occasionally even fun, but you don't need to be an exercise fanatic to lose weight and reap some of the same health benefits.
In fact, research has shown that if we simply increase our activity level just a little bit more over our current daily routine, we can make serious progress towards better health and losing a few pounds.
Advertiser library photo • Sept. 30, 2000
It's a simple math equation: If there are 3500 calories to a pound of fat, burning just an additional 100 calories per day means you could lose about 10 pounds in one year.
Tasks like washing the car and cleaning house are a simple way to burn calories.
Dr. James Hill, founder of the National Weight Loss Registry, has found that individuals successful in maintaining significant weight loss (keeping off more than 60 pounds for at least 5 years) increased their daily physical activity by about 60 minutes each day.
But this doesn't mean that they moved into the gym. Increasing physical activity can take place in many forms and can be easily incorporated into your daily life. The problem: we use modern conveniences, which support our lazy culture. Elevators, escalators, cars (to go around the block), watching TV, and playing video games all lead to less and less physical activity.
Here are a few quick and easy ways to increase your physical fitness. Remember, if you're already doing these activities, that's wonderful, but they don't count toward increasing your fitness level.
• Parking madness: Instead of spending 15 minutes looking around for the closest parking space to the mall entrance, how about parking as far away as possible? That slightly longer walk back and forth between your car could burn off about 30 calories (that's 5 minutes each way).
• Skip the elevators and escalators: You don't need to spend hours at the gym using the stair climber — try doing the real thing. Walking up a flight of stairs for 10 minutes can burn up to 80 calories.
• Mow it: Save money and mow your own lawn (I'm not talking about using a lawn tractor or rider mower). In half an hour, you could burn about 175 calories.
• Use your pet: Studies have shown that almost 60 percent of dog owners do not walk their pets. They let them out on their own instead. Take the time and go for a long walk with your dog each and every day. A 30-minute stroll burns up to 80 calories.
• Wash your car: Here's another opportunity to save money and burn calories at the same time. Half an hour burns about 140 calories. Keep a clean car and you could lose 7 to 10 pounds a year.
• Dish it out: Washing the dishes and cleaning the house for an hour burns more than 100 calories, which may make such tasks seem more worth your time now.
• Gardening: Get out the shovel and start a garden. And while you're at it, try growing some healthy food! Thirty minutes of gardening burns about 160 calories.
Charles Stuart Platkin is a syndicated health, nutrition and fitness writer.
