The Daily Balance

With the Fourth of July weekend just around the corner (thank goodness!) and family picnics and get-togethers sprouting up everywhere, I thought this would be a good opportunity to talk about all the summer activities that we often take for granted (as workouts, at least!). Don’t have enough time to make it to the gym? No problem, play tag with your kids or initiate a water balloon toss! Did you eat a few too many pieces of apple pie at the Fourth of July picnic? Join in a Hula-Hoop contest or water-gun fight. With so many activities taking place outdoors, there are so many opportunities to fit in fitness, while having a few laughs and spending quality time with your friends and family.Why not try (Calorie equivalents compliments of Better Homes and Gardens Summer Activity Guide)…

Swimming – You’ll burn 4.5 calories per minute by lightly treading water
Kick it up a notch – You’ll double your calorie burn by swimming laps at the same pace

Don’t have a pool? No problem!
Run through the sprinkler and burn 7 calories per minute.
Kick it up a notch – Run faster! Ask your kids to play sprinkler tag — run back and forth across the yarn dodging the sprinkler — whoever gets hit is out!

Volleyball – 5 calories per minute
Kick it up a notch – Play in the sand to burn twice as many calories

Biking – Take a cruise around the neighborhood and burn 7 calories per minute
Kick it up a notch – Go off-road for a mountain bike adventure

Gardening – Burn 4.5 calories per minute making your yard look beautiful
Kick it up a notch – Use a hand-mower and burn almost double!

Jumping rope – Double Dutch anyone? Leisurely jump rope and burn 11 calories per minute
Kick it up a notch – Skipping at a high intensity burns a whopping 15 calories per minute!

Rollerblading – Burn 8 calories per minute on a flat surface
Kick it up a notch – Take it uphill to burn 11

Hiking – Check out some of your area’s parks and hiking trails and burn 7 calories per minute
Kick it up a notch – Pick up the pace! Trail running nearly doubles your calorie expenditure.

Fun and games:
According to an article from the Northwest Herald, “beach games such as Frisbee can burn up to 200 calories per hour, and an hour of golf will burn a whopping 350 calories.” Even strolling downtown and popping into your favorite shops for a few hours can burn up to 300 calories.

Don’t forget about Fido! Taking your dog for a half-hour walk will burn up to 100 calories, but if you increase your speed to a light jog your canine outing could burn as many as 300 calories.

For a list of summer activities and their calorie burn equivalents, check out the list from NOEXCUSESGYM.

Go on, get wet! (image credit: associatedcontent.com)

Favorite family game- Bocce Ball

What is your favorite outdoor activity or picnic game? The Mister and I are all about the mini golf! And my family and I ALWAYS bring out the bocce balls for backyard tournaments.

13 Responses to “Work it – Summer activities that do more than just put a smile on your face…”

1. Sagan said:

   Great list!

   Playing soccer has become my new favorite Besides walking, of course. Also outdoor yoga classes are TONS of fun.

   Posted on June 24, 2009 at 11:41 am | Reply
2. Carolina John said:

   give triathlon training a shot. keeps you outside all the time, and is filled with fantastic calorie burns.

   Posted on June 24, 2009 at 11:47 am | Reply
3. Whitney said:

   awesome list. Makes me wanna break out my rollerblades.

   Posted on June 24, 2009 at 1:42 pm | Reply
4. Run Sarah said:

   What an awesome list – I love so many of these fun activities!

   Posted on June 24, 2009 at 2:02 pm | Reply
5. healthy ashley said:

   Thanks for the reminder to keep it active and fun during the summer!! I’d add playing fetch with a dog to this list

   Posted on June 24, 2009 at 3:43 pm | Reply
6. Jenny said:

   i loveeeeee volleyball in the summer time! such a great way to stay active.. though i admit, i’m not very good

   Posted on June 24, 2009 at 3:51 pm | Reply
7. Anna said:

   One of my favorite aspects of summer is that you can be so active without considering it to be exercise. Thanks for posting this awesome list of fun activities!

   Posted on June 24, 2009 at 4:03 pm | Reply
8. Andrea@WellnessNotes said:

   Great list! I love pretty much any activity outdoors when the weather is nice: hiking, gardening, swimming… But my favorite summer activity is a long walk at the beach. Happy summer!

   Posted on June 24, 2009 at 4:38 pm | Reply
9. Vanessa (Last Night's Leftovers) said:

   Great list! Summer is the best time to get outside – so much to do, so little time!

   Posted on June 24, 2009 at 4:58 pm | Reply
10. Menden (Skinny Menny) said:

    Fun list! I love playing badminton, fetch with the dog (more like keepaway, haha), and going for evening walks in the summer time!

    Posted on June 24, 2009 at 10:43 pm | Reply
11. lynn (the actors diet) said:

    does walking around at an amusement park count?!?!

    Posted on June 25, 2009 at 6:05 pm | Reply
12. juliette said:

    Fun and excitement is the name of the game when you go on picnics. It is definitely wise to save for the rainy days, considering the current economy. Picnics are one way to help you save a little bit of money while having fun.. Not to mention, that kids love to be outdoors all the time. It’s a perfect combination. Hey, grab your picnic baskets and have fun.

    Posted on July 10, 2009 at 2:16 am | Reply
13. Work it – How to prevent burnout | The Daily Balance said:

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