As we celebrate Independence Day today, it is exciting to think of all of the activities people will be involved in. Common thoughts include fireworks, parades, barbecues, carnivals, and picnics – most including friends and family being together.

As you celebrate, have you considered adding movement to combat those extra holiday calories? Last year, we showed the time needed in different activities to burn the calories of a banana split or watermelon. Most were traditional activities we think of for physical activity.

But, what types of activities can you do for movement with friends and family while celebrating to burn a few calories?

A few friend and family suggestions include:1

  • Dancing – burns between 3 - 5 METS
  • Fishing – burns between 2.5 - 4.0 METS
  • Camping – burns 2.5 METS
  • Miniature Golf – burns 3.0 METS
  • Kickball – burns 7.0 METS
  • Casual Soccer Game – burns 7.0 METS
  • Casual Volleyball – burns 3.0 METS
  • Hike – burns 6.0 METS
  • Swimming Leisurely – burns 6.0 METS 
Remember a MET is a way of describing the amount of energy (calories) the body burns relative to energy burned at complete rest. One MET is equal to 1 kcal/kg/hour or the same as rest or sitting quietly; two METs means the body is burning calories at twice the rate of rest; three METs is three times; and so on. So if you are shoveling snow by hand, you are burning six times as much energy as you would be just sitting at rest. But of course, you won't be doing that in July in Texas!

To meet the current recommendations for adults, one should do at least 150 minutes per week of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week (or some combo of the two). As was discussed in the past blog “Moderate Means What,” 3.0 to 5.9 METS equals moderate intensity.

This holiday, what ways are you planning to incorporate movement into your celebration?

1Ainsworth BE. (2002, January) The Compendium of Physical Activities Tracking Guide. Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina. Retrieved [02/25/10] from the World Wide Web. http://prevention.sph.sc.edu/tools/docs/documents_compendium.pdf