Ten tips for fitness (From Penarth Times)

Ten tips for fitness

AS PART of its Fit-in campaign, the Sports Council for Wales is trying to encourage people in the Vale of Glamorgan to do 30 minutes of exercise a day.

The Sports Council for Wales has 10 top tips for Penarthians to help them reach this goal.

1. GARDENING: Half an hour of digging and shovelling can burn off 250 calories, compared to 105 for weeding and 100 for raking.

2. CYCLING: After 60 minutes of cycling you will have burned off approximately 300 calories.

3. WALKING: The recommended 10,000 steps a day will help protect against a range of lifestyle-related illnesses, including diabetes, heart disease and some forms of cancer. A brisk walk will burn around 100 calories in 15 to 20 minutes.

4. STAIRS: You can burn approximately 100 calories after 15 to 20 minutes of climbing the stairs - so forget the lift next time!

5. HOUSEWORK: Moderate housework will burn 160 calories per hour, but the higher the intensity, the higher the calorie burn.

6. WASHING THE CAR: In 20 to 25 minutes you can burn 100 calories washing and waxing your car.

7. WASHING THE WINDOWS: You'll burn off 100 calories after about 20 to 30 minutes.

8. SHOPPING: Free local delivery is offered by many supermarkets but think how many calories you will use walking to the shops, packing your goods and carrying the shopping home.

9. OFFICE WORK: Go for a walk and deliver a message rather than sending an email, walk around the office regularly to get a drink and make the most of your lunch hour with a gentle stroll.

10. TV: Put down the remote control and get off the sofa every time you want to change channels.

Huw Jones, chief executive of the Sports Council for Wales, said: "We hope these simply ways of incorporating exercise into everyday life will appeal to those who usually think they need to go to the gym or attend a fitness class to exercise. We want to promote ways which they may not have considered which all burn calories."