Physical activity

Physical activity is essential to maintain ideal body weight by burning excess calories and is a desirable adaptable lifestyle change or modifiable risk factor for health and in reducing chronic non communicable diseases including cancer.

Energy Expenditure of Various Physical Activities (Kcal/hr) [1]

Activity Kcal/hr Activity Kcal/hr
Cleaning/Mopping 210 Shuttle 348
Gardening 300 Volley Ball 180
Watching TV 86 Dancing 372
Cycling 15  (Km/hr) 360 Fishing 222
Running 12 (Km/hr) 750 Shopping 204
10 (Km/hr) 655 Typing 108
8 (Km/hr) 522 Sleeping 57
6 (Km/hr) 353 Standing 132
Walking 4 (Km/hr) 160 Sitting 86
Tennis 108 Table tennis 245
  • Approximate energy expenditure for a 60kg reference man. Individuals with higher body weight will spend more calories than those with lower body weight. Reference women (50kg) will spend 5% less calories

Nutritional Facts and Calorie burn

  • You can lose I kg of your weight in approximately 17 days if you cut down 500 calories from your daily calorie intake.
  • Physical activities burn more calories
  • Choose foods that are larger in volume but contain low calories.
  • Step up with 10,000 steps burn 300 calories
  • One banana contains calories equivalent to that of eight pieces of watermelon
  • One mango contains calories equivalent to that of three apples.Excercise:

    1.It is recommended to carry out at least 45 minutes of physical activity of moderate-intensity e.g.
    Brisk walk for at least 5 days in a week.
    2. Include ‘warm-up’and ‘cool- down’ period of 5 minutes each before and after the exercise.
    3. Greater health benefits can be obtained by engaging in physical activity of longer duration or
    more vigorous intensity such as jogging, running, cycling and swimming.
    4.Sedentary people embarking on a physical activity programme should undertake a moderate
    intensity activity of short duration to start with and gradually increase the duration or intensity.
    During exercise, the intensity of exercise should ensure 60-70% increase in heart.
    5.Simple modification in lifestyle like deliberately climbing up the stairs instead of using the lift and
    walking for short distance instead of using a vehicle could also immensely help in increasing our
    physical activity.
    6. Inactive men over the age of 40 years, women over the age of 50 years and People with heart
    disease, high blood pressure, diabetes, asthma, osteoporosis and obesity should consult physician
    before taking up the vigorous physical activity program.



[1] Dietary Guidelines for Indians. 2010. National Institute of Nutrition, India.