Oh, Those Calories!

Before you dive into that chocolate fudge ice cream you've been dreaming of all day, there is something you should know: just 3 little tablespoons of ice cream have 100 calories. To work that off, you would have to run-not jog-for seven minutes. Just think how long you'd be running to work off an entire banana split!

By now everyone knows that exercise is necessary for good health, and that at least 30 minutes everyday of moderate activity, such as brisk walking, is a must. Fortunately, there are plenty of activities that don't require special equipment and fit easily into a busy schedule.

You can increase the number of calories you burn simply by taking the stairs instead of the elevator-or parking your car a bit further and walking the extra distance. A 10-minute walk around the block during a lunch break and another 20-minute walk after dinner can also help. Walking at a fast pace burns 5.6 calories per minute and running burns 15 calories per minute. So, walking for 30 minutes will burn 168 calories and running 450 calories.

Vacuuming the rug, raking the leaves, gardening, or playing with the kids are aerobic activities-and all burn approximately 6 calories per minute. If you are more serious, there are plenty of ways to burn the fat. Swimming burns 300 calories per hour, bicycling 660, bowling 64, tennis 420, hiking 360, sitting 60, dancing (aerobic) 590, and basketball 600.

And for all you runners out there, here's a tip to help you get the most out of your efforts: The next time you lace-up, try running backwards for 5 minutes. According to a Harvard University study, running in reverse burns up to 32 percent more calories than going forward. That means you can get ahead in the exercise game even when you're moving backward!