In the summer, I like to exercise outside as much as possible – soak in enough sun (with sunscreen on, of course!) to make up for all those dreary winter months. I almost always wear my heart rate monitor to track the calories I burn. But this simple guide from the American Council on Exercise can help you get a general idea of how much you’re burning doing these 7 popular summer activities… so burn, baby, burn!

Walking at 4 MPH

• 120 pound person burns 4.5 calories/minute
• 180 pound person burns 6.8 calories/minute

Hiking

• 120 pound person burns 4.5 calories/minute
• 180 pound person burns  6.7 calories/minute

Biking at 10 MPH

• 120 pound person burns 5.5 calories/minute
• 180 pound person burns 8.2 calories/minute

Jogging – 10 minute miles

• 180 pound person burns 13.9 calories/minute
• 120 pound person burns 9.3 calories/minute

Jump Rope

• 120 pound person burns 9.5 calories/minute
• 180 pound person burns 14.3 calories/minute

Swimming at a moderate pace

• 120 pound person burns 7.8 calories/minute
• 180 pound person burns 11.6 calories/minute

Roller skating

• 120 pound person burns 5.9 calories/minute
• 180 pound person burns 8.8 calories/minute

Of course, not everyone weighs either 120 or 180 pounds, so for more specific numbers based on your weight and the activity you’re doing, check out this Physical Activity Calculator from Shape Up America!

[Photo Credit: stock.xchng]

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It makes perfect sense – a new report finds a link between “active transportation” — biking, walking or taking mass transit — and less obesity in 17 countries in Europe, North America and Australia. Researchers from the University of Tennessee and Rutgers University say countries with the highest levels of active transportation generally had the lowest obesity rates. Americans were the least likely to walk, cycle or take mass transit.

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