The Basics of Weight Control

God doesn’t shame our bodies and neither should we. He wants us to respect and care for ourselves by making daily choices that lead to good health and general well-being so we thrive and serve Him well. Basics for this stewardship are weight control through regular exercise and nutritious diet, and quality sleep that restores our bodies’ functions overnight.

Ways to Burn Calories

GYM

• Low-impact aerobics (elliptical machine, water aerobics) for 1 hour: 396 calories
• Moderate weight lifting for 30 minutes: 108 calories
• Moderate-speed pedaling on a stationary bike for 30 minutes: 252 calories
• Stair-step machine for 30 minutes: 216 calories
• Pilates for 30 minutes: 200 calories

SPORTS

• Bowling for 1 hour: 216 calories
• Badminton for 1 hour: 282 calories
• Golf, using a cart, for 1 hour: 252 calories
• Racquetball for 1 hour: 504 calories
• Tennis for 1 hour: 504 calories

OUTDOOR ACTIVITIES

• Tossing and catching a disk for 30 minutes: 105 calories
• Brisk walking for 30 minutes: 133 calories
• Running 5 mph for 30 minutes: 288 calories
• Swimming (nonlap, noncompetitive) for 30 minutes: 216 calories
• Bicycling about 15 mph for 1 hour: 720 calories

OUTDOOR WORK

• Mowing for 30 minutes with a power push mower: 162 calories
• Raking the lawn for 30 minutes: 144 calories
• Gardening (pulling weeds, deadheading, planting) for 1 hour: 324 calories
• Carrying and stacking wood for 30 minutes: 176 calories
• Shoveling snow for 30 minutes: 216 calories

EVERYDAY ACTIVITIES

• General housework for 1 hour: 212 calories
• Walking up and down stairs for 15 minutes: 141 calories
• Grocery shopping with cart for 30 minutes: 106 calories
• Playing with kids for 15 minutes: 70 calories
• Standing in line for 15 minutes: 18 calories