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Online Community & Resource for Active Silver Surfers

The Silver Life

Online Community & Resource for Active Silver Surfers

The Silver Life - Jump start your weight lossJump start your weight loss for 2016
Weight loss: does getting older mean I'm doomed?Weight loss: does getting older mean I'm doomed?

How many calories can you burn in an hour?

By now we have either settled into the routine of fulfilling New Year’s resolutions by attending a gym or exercise class, or we have settled into the couch resigned to lose another year’s battle with calorie expenditure because burning calories is just too much trouble.

In the event that you are in the second category let me point out that burning calories need not feel like a chore — in in everyone’s life, no matter your level of fitness, there are a variety of fun things to do that are also burn up those calories and the fat that the manufacture.

I came across the chart below and was struck by how much one can burn in a relatively short amount of time (one hour). If you can’t find your favorite activity below, look at some of my previous articles for helpful suggestions of activities and how to undertake them or just use your computer and google the activity which you enjoy and make your own chart.

Activity (1-hour duration)Weight of person and calories burned
160 pounds200 pounds240 pounds
Cardio, high impact533664796
Cardio, low impact365455545
Aerobics, water402501600
Backpacking511637763
Basketball game584728872
Bicycling, < 10 mph, leisurely pace292364436
Bowling219273327
Canoeing256319382
Dancing, ballroom219273327
Football, touch or flag584728872
Golfing, carrying clubs314391469
Hiking438546654
Ice skating511637763
Jumping rope8611,0741,286
Racquetball511637763
Resistance (weight) training365455545
Rollerblading548683818
Rowing, stationary438546654
Running, 5 mph606755905
Running, 8 mph8611,0741,286
Skiing, cross-country496619741
Skiing, downhill314391469
Skiing, water438546654
Softball or baseball365455545
Stair treadmill657819981
Swimming, laps423528632
Tae kwon do7529371,123
Tai chi219273327
Tennis, singles584728872
Volleyball292364436
Walking, 2 mph204255305
Walking, 3.5 mph314391469

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

Okay, you have found out something that you want to do to burn those calories, but what about the second half of the weight loss equation-that of reducing you calorie intake?

If you are like me and so many others there are a number of situations or stimuli that prompt, or even compel, eating when I am not necessarily hungry.  The things that seem to call my name start with the irresistible call of junk food.

I find that if I don’t purchase junk food to have around the house that is the first step.  Then If I eat healthy foods, they reduce my cravings as does waiting ten minutes when the craving comes on me (I often have to distract myself with a good book or other activity).

My second biggest Waterloo is when I am socializing with friends.  I find the dips, snacks, and appetizers irresistible once I start eating them.  To combat this, I try to eat something healthy before the event, drink water or club soda instead of other beverages, and try to stay away from the food tables by talking with friends at the other side of the room. It is great that many hosts now offer more healthy dishes like vegetables, hummus and other alternatives.

I have to assume that you know the physiological, sociological, and psychological benefits from increasing your fitness and reducing your calorie intake.  So even if you have slacked off this year’s resolution to get fit and lose weight, it is never too late to start and look forward to a great year and a revitalized you.

By Published On: July 24, 2016Categories: Exercise0 CommentsTags:

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About the Author: Dennis F.

Dennis has lived or traveled in Australia, the United States and Asia. He is an Army veteran with a PhD in Child and Developmental Psychology. He currently lives in the mountains of Western North Carolina, USA, with his wife Nancy and two dogs. Dennis is keenly interested in antiques, particularly militaria and coins. He occupies his time researching and writing for The Silver Life and caretaking houses for the summer residents of the mountains. Dennis is a founding member of The Silver Life.

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