We all have a busy lifestyle, but with these low intensity exercises we can all try and do them and lose calories as an added bonus!
Walking #1
You’ll burn about 415 calories per hour at a regular walking pace (usually about four miles per hour.)
Benefits:
1. It strengthens your heart
2. Walking helps you lose weight
3. Walking tones up legs, bums and tums
4. Lowers disease risk.
Strength Training #2
A general 30-minute strength training session burns an average of 90 calories (180 calories per hour) for a 125-pound person, 112 calories (224 calories per hour) for a 155-pound person and 133 calories (266 calories per hour) for a 185-pound person.
Benefits:
1. Improved muscle strength and tone – to protect your joints from injury.
2. Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest.
Kayaking #3
Kayaking burns more calories per hour than cycling 5.5 mph, less than running 5.5 mph and the same as playing softball for one hour. A 125-lb. person burns 454 calories running 5.5 mph for one hour, 227 calories per hour of 5.5-mph cycling and 283 calories per hour of softball.
Benefits:
1. Improved cardiovascular fitness.
2. Increased torso and leg strength, as the strength to power a canoe or kayak comes mainly from rotating the torso and applying pressure with your legs.
3. Reduced risk of wear-and-tear on joints and tissues, since paddling is a low impact activity.
Yoga #4
Caloric expenditure in yoga is said be anywhere from approximately 100 to 450 calories per hour, depending on the person, and the practice. One hour of yoga can range from 189- 594 calories burned per hour depending on the type of Yoga chosen.
Benefits:
1. It’s been shown to increase strength, flexibility.
2. But more than that, it’s got mental and spiritual benefits you may not be able to get from other workouts.
Swimming #5
You can’t lose with breaststroke (585 calories per hour), backstroke (540 calories per hour), or butterfly (784 calories per hour) at a moderate to vigorous pace.
Benefits:
1. It’s easy on the joints
2. It’s great for your lungs
3. It counts as both cardio and strength training.
Step Aerobics #6
125-pound person can burn about 420 calories in one hour doing step aerobics at a low intensity, while the same 125-pound person will burn up to 600 calories per hour performing step aerobics at a high intensity.
Benefits:
1. Improved cardiovascular health
2. Improved fitness.
3. Burn fat calories.
4. Improved balance.
5. Improve your hand and leg mobility.
6. Lose weight.
7. Build leg strength.
8. Versatile – exercise at home or take your step to a class.
Cross Country Skiing #7
Can be simulated with a Cross Trainer. Cross country skiing (think 5-7 m.p.h.) burns closer to 500-550 calories per hour. Cross country skiing at a brisk, vigorous pace burns closer to 600 calories per hour. Cross country ski racing can burn as much as 900 calories per hour.
Benefits:
1. Total body workout
2. Great for heart and lungs
3. Increased endurance.
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