We all know that aerobic activities, like running, skiing, swimming, and tennis increase your heart rate and burn off calories. But, did you know that you could also lose weight and boost energy without ever leaving your house? If you ever feel winded by moving furniture or scrubbing your kitchen floor, then you’re exercising hard enough to enjoy real health benefits - in numerical terms, burning 4.5 or more calories in a minute if you weigh about 130 pounds, or 6 calories a minute if you weigh about 180. (Remember, the heavier you are, the more calories an activity burns).

To lose weight, you need to burn more calories than you’re taking in. To lose one pound of fat, you need to burn off 3,500 calories. That means if you burn about 200 calories a day beyond your normal output by doing common activities like washing a car or pushing a lawn mower, you’ll lose a pound of fat in less than 3 weeks. Now add this calorie burning to a healthy diet and you’ll cut your risk of disease and live longer without ever walking into a gym!

Common Activities:  (Calories burned per 10 minutes*)         

Walking fast: (60 calories)      
Painting: (60 calories)
Weeding: (60 calories)
Washing a car: (60 calories)
Playing tag with a child: (65 calories)
Cleaning gutters: (65 calories)
Pushing a lawn mower: (70 calories)  
Scrubbing floors: (70 calories)
Biking to work: (75 calories)
Moving furniture: (75 calories)
Walking up stairs: (85 calories)       
Carrying a 2 year old upstairs: (95 calories)                

* Based on a 180 pound individual.          
Always consult a physician before begining a diet or exercise program.                       

If you dismiss gardening because you’ve got a brown thumb, you might want to reconsider. Gardening packs a 1-2-3 punch for a healthy diet and lifestyle. Take a look:

1. Stress reliever. Studies abound on the restorative benefits of connecting with nature. Some experts now believe that soaking up the sights, smells and sounds of nature can lower blood pressure, boost immune function and reduce stress.
2. Bone builder. A recent study at the University of Arkanasas found that women who gardened at least once a week achieved higher bone density scores that women who swam, walked, jogged and did aerobics.  Strength-training activities like digging, weeding and watering provide a “yard workout” that builds strong bones thanks to the resistance involved in pulling, carrying and shoveling.
3. Straight-from-the-vine snack provider. When you plant fruits and vegetables in your garden, you reap the nutritional benefits of homegrown snacks.

Hitting the road for a vacation? Staying active and eating right while you’re away will help you enjoy the fun - and return home without extra pounds!

Here’s how:

• Snack Smart. Keep a stash of healthy, high-protein munchies like high protein nutrition bars, protein pretzels, crunch o’s or cheddar mix. Fresh fruit, pre-cut veggies and whole grain crackers can also help tame the road rumbles without rest-stop junk or fast food.
• Keep the Cardio. Move at least 30 minutes a day. Try a walking tour. Have the bus or cab drop you a half-mile BEFORE your destination. Don’t just sit there while waiting for a flight…walk the airport terminal during delays. Rained out? Climb the hotel stairs.
• Be a Gym Dandy. Get a hotel with a gym or pool, or see if your health club has reciprocal memberships near your destination. Many local YMCA’s offer drop-in deals.
• Carry On. Pack a resistance band for a portable workout. Want weights? try phone books, water jugs or canned goods!
• Nip That Skipping! Skipping meals is NO way to diet! Nintey percent of weight-loss winners eat breakfast! If you’re on the run, take a nutrition bar or meal replacement beverage to beat the heat and keep up your energy!