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Creative Calorie Burners

If you're trying to lose weight, take heart: You don't have to rely on the same old routine.

That’s right, you can burn calories even if you can't bring yourself to spend time with your stationary bike, treadmill, running shoes, or old-school aerobic videos. How? By getting creative and remembering that it's not what you do but how vigorously you do it that matters.

If you're just starting to exercise, check with your doctor for any restrictions. People with heart problems, high blood pressure, chest pain, dizzy spells, and arthritis should be certain to get their doctor's approval before beginning any exercise program.

If you've been exercising for a while, you might be ready to move more vigorously than the charts indicate for a higher calorie burn--anywhere from 10 to 20% more (based on body weight and intensity).

To lose 1 pound of body weight, you've got to burn energy worth 3,500 calories.

Do Your Home Work
Don't think there's much you can do at home to burn calories except maybe spin away on your stationary bike? Think again.

Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Clean house (nonstop) 122 162
Paint 171 228
Mop floors (nonstop) 153 204
Move furniture 225 300
Climb stairs 306 408
Wash dishes 76 102

Simple Changes: Chop food by hand instead of relying on your food processor, trek the stairs while talking on the phone, dance in the kitchen--all of these will increase your calorie burn.

Power Shop
Believe it or not, there are actually a lot of ways you can burn calories while shopping. Here are some ideas.

Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Climb stairs 306 408
Push a cart 122 162
Carry groceries 286 382
Window shop 82 110
(Note: Walking with packages will burn more, depending on the weight of the packages.)

Simple Change: Don't look for a close spot in the parking lot; park far from the store or mall entrance and walk to your destination. Bonus: You'll leave the chaos of the parking lot behind while reaping healthy rewards.

Pump Up Your Parenting
If you have children, you might already realize what a potent source of energy they are. Join the fun and you can burn calories through kids' play.

Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Bike ride (flat terrain) 220 294
Play Ping Pong 135 180
Jump rope 342 456
Inline skate 238 318
Rack leaves, jump in 143 191
Sled 238 318
Build a snowman 100 134
Play hopscotch 143 191
Carry an infant (15 lb) 125 167
Push an occupied stroller 148 198
Play on park equipment 143 191

Simple Change: Play your children's sports with them instead of just dropping them off at practice. Participating in touch football, baseball, and soccer will help you burn calories while fostering a sense of togetherness within your family.

Learn the 9-to-5 Burn
If you feel like hours at work are hours lost when it comes to your calorie-burning efforts, think again! Think out of the box--or the cubicle--and you'll find many creative ways to exercise from 9 to 5. Here are a few ideas:

* Park farther from your office than necessary, and build an early-morning and late-afternoon walk into your day. Whenever you can, squeeze in a walk at lunchtime.
* Forgo e-mail to deliver things to your coworkers in person, especially if they're on the other side of the building.
* Work your muscles during long commutes or while sitting at your desk--abdominal contractions, buttocks contractions--and burn extra calories.
* Walk and talk when on the phone. Pacing burns calories, too!
* Take mini breaks every hour or so to walk a little, then return to your office and do a few quick desk pushups (a mini pushup, leaning against your desk).

Simple Change: Use the stairs whenever possible--on the way to lunch, to use a bathroom on another floor, or to visit a neighboring department's water cooler.

Try the Volunteer Workout
Be a good citizen and burn calories at the same time. It's easier than you think, and what a lift to the spirit, too.

Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Collect recyclables 216 288
Paint over graffiti 171 228
Work in a soup kitchen 90 119
Shovel your neighbor’s driveway 202 270
Sing at a nursing home 90 119
Bake for the school fund-raiser 90 119

Simple Change: Don't know how to find the perfect fit for your talents? You can learn more about volunteering in your area through the Volunteers of America Web site, www.voa.org.

Take It Outdoors
Take long strolls, ride your bike, canoe. There's so much you can do in the great outdoors. Don't forget about these underrated calorie burners.

Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Walk the dog 148 198
Garden 162 216
Paint 171 228
Rake leaves 171 228
Mow lawn (pushing, not riding) 162 216
Stack firewood 207 276
Shovel snow 202 270

Simple Change: Whoa, back up that car! Don't frequent a car wash when you can wash it yourself. Grab a bucket of hot, soapy water and a big sponge.

"Honey Do" Workout
Even if you don't have a "honey do" list hanging beside your workbench, you probably keep a mental list of all the things you need to do around your home. Tackle that list and you'll be improving body and environment at the same time. Check out these chores.

Activity for 30 minutes (moderate intensity) 150 lb 200 lb
Paint 171 228
Move furniture 225 300
Stack firewood 207 276
Plant trees 162 216
Clean house (nonstop) 122 162
Perform carpentry, general 107 143
Install gutters 215 286
Sweep garage, sidewalk 143 191

Simple Change: Forget about the power drill, power saw, nail gun, and wood splitter. You'll burn more calories by picking up the screwdriver, handsaw, hammer, and maul and doing the job the old-fashioned way.

Activate Your Idle Moments
Life is full of them--those annoying minutes that pass while you're on hold or standing in line or waiting in traffic. Here are some tips for getting through the less colorful moments in your life and maximizing calorie burning.

* Pace or jog in place while talking on the phone.
* Walk the stairs while waiting for your coffee to percolate.
* Power walk at the mall while others shop.
* Use a basket instead of a cart at the grocery store.

Simple Change: Hate waiting in line? Well don't just stand there--fidget! That's right. Fidgeting burns more calories than merely standing does. Tap your feet or your fingers, pace if you can--just move.