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Physical activity and energy consumption

Increased physical activity in connection with daily activities can lead to increased energy consumption. The table shows how much energy you normally burn when performing various activities.

It is important to emphasize that increased energy consumption does not necessarily lead to weight loss. Being active can reduce the amount of fat on your body, but it can also result in more muscle mass – in which case the scales show the same weight. An important aspect of exercising is, also in relation to weight regulation that it helps to restore and maintain balance within the body, benefiting your appetite and metabolism. From a health point of view, it is better to be physically active and weigh a couple of kilogrammes too much than being slim and physically inactive.

**Energy consumption with a passive lifestyle versus an active lifestyle:**
Passive	(kJ/day)	Active	(kJ/day)
Daily energy consumption
Work
Take the lift up three floors and down three floors	3	Walk three floors up and down the stairs	45
Email colleagues	25	Go down and talk to colleagues	35
Transport
Drive children to and from kindergarten/school	50	Spend 20 min. cycling or walking children to and from kindergarten/school	600
Drive to and from work	75	Walk to catch the bus/train to and from work	450
Home - indoors
Spend 30 min. a day sitting and chatting on the phone	45	Stand up while talking on the phone	75
Use the remote to change TV programmes	3	Get up and change TV channel manually	15
Wait for the pizza delivery	45	Spend 30 min. cooking	225
Use the dishwasher	75	Wash up by hand	195
Tumble-dry your clothes	0	Hang up the washing	35
Employ a cleaner	0	Do the cleaning once a week	187
Emply a window-cleaner once a month	0	Clean the windows every three months	16
Home - outdoors
Let your dog run around the garden	8	Take the dog for a 30 min. walk	450
Cut the grass using a motorised lawnmower	26	Cut the grass with a hand-powered lawnmower evey 10 days during the summer	56
Take the car to a car wash	3	Wash the car by hand once a month	35
Leisure activities
Sit in front of the TV/computer	68	Go for a walk or play with your children for 45 min.	675
Total energy consumption	426		3.094

Source: www.altomkost.dk (about nutrition - Danish only)