Teens should get at least 60 minutes of moderate to vigorous physical activity everyday to stay fit, feel self-confident, age well and reduce risks of developing diseases later in life, according to the Nemours Center for Children’s Health Media. If you are a teen and your doctor has recommended losing some weight at a gradual pace, you may be able to lose about a pound a week by burning off 500 extra calories a day, says MayoClinic.com. Knowing how many calories can be burned during an hour of common physical activities will help you assess your progress.
Biking
Using your bike to get around will save you gas money and burn some calories at the same time. An hour of leisurely bike riding, perhaps to school or to the mall and back, can burn off 340 calories for a teen who weighs 125 pounds. It can burn 421 calories for a teen who weighs 155 pounds and 503 calories for teen weighing 185 pounds, according to My Optum Health.
Increasing your pace will burn off even more. According to Harvard Health Publications, an hour of biking at a moderate speed of 12 to 13.9 mph can burn off between 480 calories and 710 calories for teens in the same weight range.
Walking
If you want to take a break from getting around on your bicycle or you want to give your dog some nightly exercise, an hour of walking can also burn calories. Walking at a moderate pace for one hour can burn off between 198 calories and 293 calories for a teen weighing between 125 and 185 pounds, according to My Optum Health. And, as with any exercise, the faster you go, the more you burn. Walking at a brisk pace for an hour can burn off between 226 calories and 335 calories for a teen in that weight range, according to Harvard Health Publications.
Swimming
Water resistance can burn off a lot of calories, particularly if you swim for a full hour. According to Harvard Health Publications, a teen who weighs between 125 and 185 pounds can burn off between 600 and 888 calories if he swims the breaststroke, treads water or swims laps vigorously for an hour. The same teen doing the butterfly or the crawl stroke for an hour may burn off 660 to 976 calories.
Skating
Get some exercise with your leisure skating. A teen weighing between 125 and 185 pounds can burn off 100 to 444 calories in an hour of skateboarding and 420 to 622 calories in an hour of ice skating or rollerblading.
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