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Physical activity

Physical activity is essential to maintain ideal body weight by burning excess calories and is a desirable adaptable lifestyle change or modifiable risk factor for health and in reducing chronic non communicable diseases including cancer.  

Energy Expenditure of Various Physical Activities (Kcal/hr) [1]

Activity

 

Kcal/hr

 

Activity

Kcal/hr

         

Cleaning/Mopping

 

210

Shuttle

348

Gardening

 

300

Volley Ball

180

Watching TV

 

86

Dancing

372

Cycling

15  (Km/hr)

360

Fishing

222

Running

12 (Km/hr)

750

Shopping

204

 

10 (Km/hr)

655

Typing

108

 

8 (Km/hr)

522

Sleeping

57

 

6 (Km/hr)

353

Standing

132

Walking

4 (Km/hr)

160

Sitting

86

Tennis

 

108

Table tennis

245

  • Approximate energy expenditure for a 60kg reference man. Individuals with higher body weight will spend more calories than those with lower body weight. Reference women (50kg) will spend 5% less calories

Nutritional Facts and Calorie burn

  • You can lose I kg of your weight in approximately 17 days if you cut down 500 calories from your daily calorie intake.
  • Physical activities burn more calories
  • Choose foods that are larger in volume but contain low calories.
  • Step up with 10,000 steps burn 300 calories
  • One banana contains calories equivalent to that of eight pieces of watermelon
  • One mango contains calories equivalent to that of three apples.      

References

[1] Dietary Guidelines for Indians. 2010. National Institute of Nutrition, India.

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