Walk off the calories

In 2010, 35 staff members at Health Exchange took part in the Global Corporate Challenge. This is a pedometer challenge based on the recommendation of 10,000 steps per day for an active lifestyle.

How did we do?

Overall we took 40,072,150 steps between us in 12 weeks, which is 25,646km and burned 1,615,709 calories! This is the same calorie count as 808 larger burgers, 2,390 glasses of red wine and 1,546 slices of cake!

The individual daily average was 11,531 steps, which burned around 465 calories.

So what does all this mean?

NHS Choices explains that for sustainable weight loss, you should aim at burning 600 calories more than you consume each day. With 10,000 steps using between 300-400 calories, this is a good start for losing weight and a good benchmark for achieving a healthy day to day level of physical activity.

So what can you achieve from different kinds of physical activity?

NHS Choices cites the Department of Health paper ‘At least five a day’ (2004) to give the following guide for a person of 60kg (9.5 stone) in 30 minutes:

  • Strolling – 75 calories
  • Walking – 99 calories
  • Fast walking – 150 calories
  • Aerobic dancing – 195 calories
  • Running – 300 calories
  • Swimming – 240 calories
  • Cycling – 240 calories
  • Tennis – 240 calories

Want to start walking, socialising and improving your wellbeing?

Then click here to join one of our Free Health Walks.

For more information, check the following links:

NHS 10000 Step Challenge

NHS getting started dancing

NHS getting started walking

GCC Corporate Challenge

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