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Posts Tagged ‘walk

Everyday activities like shopping for groceries burn calories, just like standard exercises. A one-hour shopping trip includes activities such as pushing your cart through the aisles, loading the groceries into your car and putting them away once you arrive home. Whether you burn more calories grocery shopping than walking depends on your speed.

Grocery Shopping

You arrive at the grocery store and spend 45 minutes pushing your cart up and down the aisles, temporarily pausing to place an item into your cart: that alone burns 105 calories in a 130-pound person, and even more — 146 calories in 45 minutes — in a 180-pound person. Spend five minutes loading the groceries into your car after checking out and you’ll burn another 16 calories if you weigh 130 pounds; up that to another 22 calories if you weigh 180 pounds. Take 10 minutes to unpack your groceries and put them away in your pantry once you arrive home and burn another 26 calories if you’re 130 pounds, or another 36 if you’re 180 pounds. In all, a 130-pound person burns 147 in a one-hour shopping trip; a 180-pound person burns 204 calories.

Grocery Shopping Vs. Leisurely Walking

A one-hour trip to the grocery store burns more calories than a leisurely walk. Walking at a a slow pace — less than 2 mph — for an hour burns 118 calories if you weigh 130 pounds and 163 calories if you weigh 180 pounds. You’d have to up your speed to 2 mph for your hour-long walk to burn the same number of calories as your hour-long trip to the grocery store.

Grocery Shopping Vs. Moderately Paced Walking

Increase your walking speed to 2.5 mph and you’ll start burning more calories than you did during your one-hour trip to the grocery store. Walking for an hour at that pace burns 177 calories if you weigh 130 pounds, 30 calories more than if that same person spent an hour grocery shopping. A 180-pound person burns 40 more calories walking at this pace for an hour than she would grocery shopping for 60 minutes. Increase your speed to 3 miles an hour and you increase your calorie burn to 195 if you weigh 130 pounds and 270 calories if you weigh 180 pounds.

Grocery Shopping Vs. Brisk Walking

Walk at a brisk pace — 3.5 mph or faster — for an hour and you’ll burn significantly more calories than you would during a one-hour trip to the grocery store. An hour’s walk at 3.5 mph burns 224 calories if you weigh 130 pounds and 311 calories if you weigh 180 pounds. Up your speed to 4 mph and you’ll double the number of calories you burned on your shopping trip: 295 calories an hour for a 130-pound person and 409 calories for a 180-pound person.

Calories burned walking

Activity (1 hour)
130 lb
155 lb
180 lb
205 lb
Walking, under 2.0 mph, very slow
118
141
163
186
Walking 2.0 mph, slow
148
176
204
233
Walking 2.5 mph
177
211
245
279
Walking 3.0 mph, moderate
195
232
270
307
Walking 3.5 mph, brisk pace
224
267
311
354
Walking 3.5 mph, uphill
354
422
490
558
Walking 4.0 mph, very brisk
295
352
409
465
Walking 4.5 mph
372
443
515
586
Walking 5.0 mph
472
563
654
745

(By Elizabeth Falwell )

Through rainforest, over mountain ridges, across open plains, beside lakes and oceans, Australia has so much to offer the hiker who’s prepared to pull the boots on and get stuck in.

With the peak walking season for Tasmania’s stunning Overland Track beginning on October 1, here’s our list of great hikes, taking from half a day to a week.

Multi-day treks

Overland Track, Tasmania

What would Frodo do? The writer stands atop Mount Ossa.

What would Frodo do? The writer stands atop Mount Ossa.The Overland Track covers 65 kilometers over six days through the Cradle Mountain-Lake St. Clair National Park, part of the World Heritage Area.

Walkers can trek independently but must book with the Parks & Wildlife Service, or use one of the many guided-walk operators.

We went with Cradle Mountain Huts, known for its eco-friendly lodges tucked away from the track.

Highlights include Marion’s Lookout with (if the weather’s good) great views of Cradle Mountain; Barn Bluff towering over an exposed alpine plateau; and the beautiful D’Alton and Ferguson Falls.

Worth the challenge, weather permitting, is the five-hour side trip climbing Mount Ossa.

Our guide points out two rocky towers, nicknamed The Gates of Mordor, after that dire place in “The Lord of the Rings.” And up we go.

Larapinta Trail, Northern Territory

Trekking along Euro Ridge on the Larapinta Trail.

Trekking along Euro Ridge on the Larapinta Trail.The Larapinta Trail winds through a rugged and ancient landscape in the Northern Territory.

Waving goodbye to Alice Springs from the Euro Ridge, walkers head westward, experiencing the beauty of Simpsons Gap, Standley Chasm and Ormiston Gorge and ascending Mount Sonder at the end.

Being remote, this trail is best tackled on a group tour.

Michele Eckersley of World Expeditions (WE) says: “It’s our No. 1 trek worldwide.”

Apart from the six-day classic experience — support vehicles reduce the total walk — there’s also a 14-day end-to-end option (the whole 223 kilometers).

Both treks are organized by WE subsidiary Australian Walking Holidays.

Great Ocean Walk, Victoria

The Twelve Apostles on the Great Ocean Walk.

The Twelve Apostles on the Great Ocean Walk.Since 2006, the Great Ocean Walk has enabled us to go where its namesake road could not.

Stretching 104 kilometers from Apollo Bay, the track meanders through gum and eucalypt forest, reaches Cape Otway Lightstation, traverses sand dunes, beaches and cliff-top tracks.

There are shipwrecks to inspect and magnificent views of the Twelve Apostles, those much-photographed limestone sea stacks.

If you’re walking independently, there’s a shuttle service transporting gear from one stop to the next and the VisitVictoria site has information.

For guided walks or self-guided inn-to-inn packages try auswalk.

Six Foot Track, New South Wales

Crossing the Bowtells Swing Suspension Bridge over the Coxs River.

Crossing the Bowtells Swing Suspension Bridge over the Coxs River.Marked out in 1884 as a six-foot-wide (1.83 meters, if you really must know) track to allow loaded horses to pass each other while traveling from Katoomba to Jenolan Caves, the Six Foot Track in the Blue Mountains is iconic.

Taking three days and two nights, the 44-kilometer track starts at the Explorers’ Tree, drops into Megalong Valley and crosses Coxs River by the Bowtells Swing Suspension Bridge.

Challenging climbs take walkers to the Black Range ridge before heading for the caves.

Cape to Cape Walk, Western Australia

Walkers heading for Cape Leeuwin Lighthouse.

Walkers heading for Cape Leeuwin Lighthouse.The Cape to Cape Track in the southwestern corner of Western Australia follows the ridgeline for 135 kilometers through the Leeuwin-Naturaliste National Park, between the lighthouses of Cape Naturaliste and Cape Leeuwin.

This seven-day walk can be done independently or on a guided group tour with Inspiration Outdoors; participants carry a day pack and accommodation and transport is included.

The track mostly follows the coast, sometimes along cliff-top paths, at other times crossing beautiful beaches.

Several inland loops traverse sections of karri forest, while staff at the spectacular lighthouses at both ends run guided tours.

Do these in a day

Kosciuszko Walk, New South Wales

One of several streams on Mount Kosciuszko that will become the legendary Snowy River.

One of several streams on Mount Kosciuszko that will become the legendary Snowy River.From the Kosciuszko Express chairlift at Thredbo in the summer, a 14-kilometer return walk (five hours) goes to the summit of Mount Kosciuszko — at 2,228 meters, Australia’s highest peak.

The landscape features rocky granite outcrops, wildflowers and glacially carved Lake Cootapatamba.

Many walkers seem oblivious to the stream near the trail, but we pause to see the beginning of a waterway that became a legend thanks to Banjo Paterson’s poem “The Man from Snowy River.”

Passing the sign at Rawson Pass, it’s not much further before there’s a carnival atmosphere among hikers who have made it to the top of Australia.

The route’s easy to do independently but guided walks are an option.

Kings Canyon Rim Walk, Northern Territory

The sheer wall of Kings Canyon, a feature of the Rim Walk.

The sheer wall of Kings Canyon, a feature of the Rim Walk.It’s one of the world’s best short walks.

The reasonably fit should not be deterred by the 500-step climb to the top because it’s then quite flat.

This walk of six kilometers (four hours) follows the rim of Kings Canyon in a horseshoe fashion.

There’s a sense of awe at this ancient land with 100-meter-high sheer cliff walls, weathered dome-like structures called the Lost City and the Garden of Eden with its permanent waterholes. It’s enough to make one feel humbled.

Stay the night before being sure to start early to avoid hiking in the midday heat.

Kings Canyon Resort lays on various accommodation levels and guided tours.

Dove Lake Circuit, Cradle Mountain National Park

Looking back at a brooding Cradle Mountain, towering above Dove Lake.

Looking back at a brooding Cradle Mountain, towering above Dove Lake. This six-kilometer walk leads around the shores of Dove Lake in Cradle Mountain-Lake St. Clair National Park in about two hours.

It’s an easy grade of walk, much of it on boardwalk, and one of Tasmania’s most popular.

Highlights include the much-photographed boat shed, built in 1940 by the first Ranger at Cradle Mountain, Glacier Rock, which bears the marks made by Ice Age glaciers and the peaceful cool temperate rainforest known as the Ballroom Forest.

Towering above it all is Cradle Mountain. Look several times to see its mood change from bright to brooding with the weather.

Binna Burra to Green Mountains (O’Reilly’s), Queensland

A peaceful moment on the Binna Burra to Green Mountains walk.

A peaceful moment on the Binna Burra to Green Mountains walk.Part of the Gold Coast Hinterland Great Walk, a multi-day hike, the section from Binna Burra to O’Reilly’s Rainforest Retreat in the Green Mountains section of Lamington National Park makes a good full-day walk.

The Border Track passes through stands of Atlantic Beech forest, subtropical and cool-temperate rainforests and along the rim of the Tweed Valley volcanic erosion caldera.

From Wanungara Lookout views extend over Limpwood Valley, Mount Warning and sometimes as far south as Byron Bay. The 23-kilometer hike takes six or seven hours and can be done in either direction, completely independently or with transport by O’Reilly’s.

Manly to the Spit Bridge

Walking the Forty Baskets Beach section on the Manly to the Spit Bridge walk.

Walking the Forty Baskets Beach section on the Manly to the Spit Bridge walk.Hiking in the middle of the city? Absolutely.

Walks through Sydney Harbor National Park provide a peaceful perspective.

A favorite is Manly to the Spit Bridge, a 10-kilometer one-way walk of three hours.

No human guide is needed and manlyguide.com has an excellent map.

Catch the ferry from Circular Quay, alight at Manly Wharf and head west along the foreshore.

Having crossed the picturesque and oddly named Forty Baskets Beach, the track heads up through a reserve with spectacular lookouts.

Quiet beaches like Castle Rock give the walker reason to pause, before everything becomes busier approaching the Spit Bridge, which we see open for a ferry to pass.

(From: Bruce Holmes/ CNN Travel)

Most of us take only around 5,000 steps a day. Of course, for staying fit, we need to walk at least 10,000 steps and if we want to lose weight, we should be walking around 15,000 steps. But who has got the time to count these steps? This is where a good pedometer can help. If you choose to buy a good pedometer, you are likely to be more motivated to take those 10,000 steps required every day.

pedometer

pedometer

What is a pedometer?

The time that people spend walking these days has drastically gone down. We spend lots of times sitting in the car while traveling to work and then we spend around an average of eight hours just sitting at our office desk. When we do come back home, again in a car, we spend our time sitting in front of the TV set.

So, of course, it is no surprise that we never ever achieve the required 10,000 steps a day. This also means that we make ourselves vulnerable to chronic conditions such as arthritis, diabetes, high blood pressure and respiratory difficulties.

Most people complain that they just don’t know how to count their steps. However, it is quite simple to do this. Just buy a good pedometer or step counter. A pedometer is a device that you place in your pocket or around your hips. Once switched on, it will sense your movement and record the number of steps you take.

A pedometer is perfect for those who want to track the number of steps that they are taking everyday. If you want to walk and stay fit, the device will tell you how many steps you have taken. So, you can easily plan your day to achieve those 10,000 steps a day.

For people who want to lose weight and want to use walking as a means to do it, the device is quite useful. You can plan your day to achieve the 15,000 steps a day and let the pedometer take care of counting your steps.

This fitness product is also perfect for those who are into running, climbing, jogging, and aerobics activity.

How to Choose a Good Pedometer

Pedometer devices have different features and you can choose one based on your own requirements. However, here are certain aspects that you should consider before buying your own pedometer.

Is it easy to use?

Some pedometers have to be programmed before they can be clipped onto your waist. On the other hand, there are other devices where you just need to reset the steps to zero and then start walking. Buy a pedometer that you know you can setup and use easily.

Does it have any additional features besides step counting?

If your device can tell you the distance walked and the calories burned, it is definitely going to help you a great deal. In fact, some of the more sophisticated pedometers allow you to upload the data on a daily basis onto your computer. This allows you to track your progress either by visiting the website of the manufacturer or with the help of software that comes with the packaging.

How accurate is it?

While most people think that a pedometer will give the exact number of steps taken, it is not always true. A discrepancy of around 5% is quite common, especially when you are running or walking at a brisk speed. However, if the counting mechanism is giving you a difference of more than 10%, then the device is probably not that good.

Is the pedometer comfortable to wear?

Remember that you will be wearing the device close to your hips. So, it needs to be comfortable so that you can carry on all your activities with ease. Of course, if it is in your pocket or in your purse, it is much more comfortable.

(By fitnessfreako)


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