Burn calories — 100 at a time — for benefits that add up

This paid piece is sponsored by Avera.

Have you ever really thought about the power of 100 calories?

Sometimes, we approach exercise as this “impossible” sort of commitment or something that we have to do for two hours every day to reap the benefits. This is not necessarily the case.

If you’re looking for a starting point or need a boost to enhance what you are already doing, Morgan Douthit, an Avera well-being specialist, has this tip: Try a different approach to exercise and activity, 100 calories at a time.

It can take as little as 10 minutes daily, or 15 to 20 depending on the activity, to add up to substantial behavior change over time. What will burning 100 intentional and additional calories do for you? Let’s take a look:

• 100 calories daily – Above and beyond what you’re currently doing.
• 3,000 calories monthly, approximately – There are 3,500 calories in a pound.
• 36,000 calories annually – This equals the potential to lose 10-plus pounds in one year.

So next time you think about plopping down on the couch or calling it a day – think again. Did you do your 100-calorie burn? If not, get up and moving for 10 to 15 additional minutes and see where it takes you!

Here are five examples of activities and duration that will get you on your way:

1. Zumba – Nine minutes. Improves motor fitness and coordination and increases bone density, reducing the risk of osteoporosis.
2. Walking – 20 minutes at a 3-mph pace. Reduces disease risks and improves lower-body strength and endurance.
3. Pingpong – 20 minutes. Hand-eye coordination, recreational.
4. Jump rope – Seven minutes. Improves coordination and builds strength in your legs.
5. Gardening – 19.5 minutes. Therapeutic activity, add in digging and shoveling to increase the burn.

Although the exact number of calories your body will burn during any given exercise varies, you can use some generally accepted estimations to start working toward achieving your goals. Weight, gender, age and body composition all play a part, and there are tools that can help you estimate.

A year later, the advantages of shedding 10 pounds are plentiful:

• Reduce the risk of heart attack, stroke and other cardiovascular diseases.
• Lower cholesterol and blood pressure.
• Decrease joint pain.
• Sleep better.
• Reduce the risk of developing diabetes.
• Increase energy.

Get more health and wellness tips here.