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How many kilojoules does your workout burn?

Find out how many kilojoules you can expect to burn through different physical activities.

Being active every day is essential for our health and wellbeing. Moving our bodies has benefits for bone strength, blood pressure, cholesterol and blood sugar levels, helps burn extra kilojoules which can help with weight management, and has benefits for mental wellbeing.

Australia’s Physical Activity Guidelines recommend 30 minutes of physical activity on five days of the week as a minimum. But that doesn’t just mean hitting the gym – there are so many different ways to be physically active, at any time of day.

You may choose to do some moderate intensity activity such as raking the lawn, going for a brisk walk, having a swim at the pool, or playing a social game of tennis or golf. 10 minutes of vigorous intensity activity such as lifting, digging, aerobics, cycling, or jogging, is equal to 20 minutes of moderate intensity activity, so if you can, mix it up with a combination of moderate and vigorous intensity activities.

The only rule is move more, sit less, and your health will enjoy the benefits.

The activity kilojoule calculator provides a guide of how many kilojoules your chosen activity will burn in the time you have selected, for someone of your weight. You can use it to compare different activities, and even as a motivator to be active in different ways, for longer times each day.


References/more information 

Australian Government Department of Health report  

Find out how many kilojoules you should eat each day and get more exercise inspiration here.

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