The American College of Sports Medicine recommends engaging in vigorous cardiovascular exercise for 20 minutes daily, three days a week or moderately intense cardiovascular exercise for 30 minutes daily, five days a week. You should also engage in regular strength training sessions for optimum fitness. However, engaging in outdoor activities, whether they are chores or playing, burns calories and improves your fitness level.
Lawn and Garden Care
While watering your lawn or garden doesn't burn a significant amount of calories, you might be surprised how many you can expend while performing your favorite hobby, gardening. An individual that weighs 130 lbs. burns, on average, 266 calories per hour weeding and/or cultivating the garden while a heavier individual, weighing 180 lbs. burns approximately 368 calories per hour performing the same activity. Raking leaves or grass expends a similar amount of calories per hour, 254 for a 130 lb. person and about 350 calories for a person who weighs 180 lbs. Mow your lawn using a push mower for an hour instead of a using a riding mower and expend 325 calories if you weigh 130 lbs. and a whopping 450 calories if you weigh 180 lbs.
Clearing Snow
Wintertime often calls for shoveling and snow blowing, particularly if you live in the northern part of the United States. According to Harvard Medical School, you may expend 180 calories per 1/2 hour shoveling snow by hand if you weigh 125 lbs. and 266 calories in 1/2 hour if you weigh 185 lbs. You may think you only burn a few calories operating a walking snow blower, but you would be wrong. A 125 lb. individual operating a walking snow blower, burns, on average, 135 calories performing this outdoor activity for 1/2 hour while a person weighing 185 lbs. burns 200 calories performing the same chore for 1/2 hour.
Walking the Dog
Do not underestimate the benefits, for you and your dog, of walking your pet daily. Walk the dog for about 1 hour and, if you weigh 130 lbs. you can expend, on average, 177 calories. An individual that weighs 180 lbs. may burn 245 calories per hour performing the same activity. Would you like to burn even more calories? Run around the yard and play with your dog outdoors after the walk. An individual weighing 130 lbs. can expend 236 calories per hour while a person weighing 180 lbs. can expend 327 calories per hour.
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