WIN Wyoming

Thought Bullets
for
June 2000

Shaping A Healthy FutureA Rocky Mountain Conference on Weight Realities was held the end of April 2000 in Jackson, Wyoming. The conference attracted almost 300 participants from throughout the United States. A promise was made during the conference to share the energy expenditure information from a presentation by Steven Blair of the Cooper Institute.  This issue of the thought bullets provides this information. 

The lifestyle and energy expenditure chart below compares a sedentary way of completing a task with an active way and estimates calories expended. Information is taken from an article by Laura Beil of the Dallas Morning News*. Estimates are based on a 150-160 pound person. In a month’s time, completing the tasks daily (or as listed) and following the active option would burn 10,500 calories, while the inactive way would only burn 1,700 calories. The difference of 8,800 calories a month represents an estimated 2.5 pounds a month and 30 pounds a year. This thought-provoking comparison clearly demonstrates the importance of daily physical activity. 

Sedentary Way

kcal

Active Way

kcal

Use remote to change TV channels

<1

Get up and change channels

3

30 minutes of phone calls-recline

4

Three 10 minute phone calls - stand

20

Use garage door opener

<1

Manually open garage door – twice a day

2-3

Hire maid to clean & iron

0

Iron for 30 minutes and vacuum for 30 minutes

152

Wait for pizza 30 minutes

15

30 minutes of cooking

25

Buy pre-sliced vegetables

0

Wash, slice, chop vegetables for 15 minutes

10-13

Use leaf blower for 30 minutes

100

Rake leaves for 30 minutes

150

Use a lawn service

0

Garden/mow for 60 minutes a week

360

Use car wash once a month

18

Wash/wax car for 1 hr/month

300

Let dog out back door

2

Walk dog for 30 minutes

125

Drive 40 minutes with 5 minute walk from parking

22

15 minute walk to bus stop twice a day

60

E-mail colleagues for 4 minutes

2-3

Walk 1 min. to colleague’s office-talk 3 min. (standing)

6

Take elevator up 3 flights

0.3

Walk up 3 flights of stairs

15

Park close – 10 second walk

0.3

2 minute walk from parking (5 times a week)

8

Let cashier unload shopping cart

2

Unload full shopping cart

6

Ride escalator 3 times a week

2

Walk 1 flight of stairs 3 times a week

15

Shop internet for 1 hour

30

Shop mall & walk 1 hour

145-240

Sit in car at drive-up window for 30 minutes

15

Park and walk inside – 3 times a week (total of 30 minutes)

70

Pay for gas at the pump

0.6

Walk in and pay, once a week

5

Sit and listen to 60 minute lecture

30

Give 60 minute lecture

70

Monthly calorie expenditure

1,700

Monthly calorie expenditure

10,500

* This information was taken from an article printed in the Dallas Morning News in 1999.

Originally compiled in June 2000 by Compiled by Betty Holmes, MS, RD as a link to the Dallas Morning News article.  In March 2004, with the loss of the link to the original newspaper article, Betty recreated the table for inclusion here.


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