One of the best ways to lose weight is cardiovascular exercise which promotes weight loss and reduces your risk for developing diseases associated with being overweight such as heart disease, stroke and diabetes. According to the American College of Sports Medicine, ACSM, you do not need a gym membership to stay in shape, just a pair of athletic shoes.
Cardio Exercises
The American Heart Association reports that cardio exercises you can do at home to lose weight include walking, climbing stairs, gardening, moderate-to-heavy housework and dancing. Healthy adults need a minimum of 30 minutes of cardio exercise most days of the week. If you have a tight schedule, the MayoClinic.com suggests doing three 10-minute bouts of moderately intense physical activity throughout the day, rather than one, 30 minute routine. You can run up and down your stairs a few times or jog in place when you have time to spare.
Walking
Walking on a treadmill at home can burn a significant number of calories. The MayoClinic.com reports that a 160 lb. person can burn between 183 to 277 calories while walking 2 mph to 3.5 mph. A 200 lb. person can burn 228 to 246 calories. Walking is a low-impact exercise that can also regulate cholesterol levels, lower your blood pressure and reduce the risk for developing certain chronic diseases. If you don't have a treadmill, you can walk around your neighborhood. In fact, a 2007 article published by the "Journal of the American Medical Association" found that people who wore a pedometer while walking showed a 27 percent increase in overall physical activity.
Jump Rope
A jump rope is one of the least expensive pieces of exercise equipment you can buy. The MayoClinic.com reports that jumping rope for 20 minutes can burn 146 calories in a 160 lb person. A 200 lb. person can burn about 182 calories in the same amount of time. The website RopeSport reports that jumping rope works all the major muscle groups in your body. Use a rope that just touches the floor when your hold the handles parallel to your shoulders. Jump only one to two inches off the floor while keeping your elbows close to your sides. If you're new to cardio exercise, you may have to work up to your 10-minute mark over a period of one or two weeks.
Household Chores
Don't discount your daily chores when it comes to burning calories. According to MayoClinic.com, mowing the lawn, raking, carrying laundry up and down stairs, mopping and vacuuming all burn calories and can help you drop weight. Registered dietician, Juliette Kellow, reports that 20 minutes of vacuuming burns approximately 40 calories. Gardening for an hour can burn upwards of 280 calories. Ironing for 30 minutes burns about 56 calories. Just getting off your couch makes a huge difference. Watching TV for 30 minutes burns a negligible 19 to 28 calories, according to Harvard Health Publications, while standing for the same amount of time burns between 38 to 56 calories.
References
- American College of Sports Medicine: Physical Activity Guidelines
- MayoClinic.com: Exercise for Weight Loss
- American Heart Association: Physical Activity and Cardiovascular Health Fact Sheet
- MayoClinic.com: Walking for Fitness
- Medical News Today: Pedometers Helped Increase Physical Activity
- Weight Loss Resources: Turn Housework Into a Workout
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