## Calorie Expenditure

Take Your Pick. Each of the following activities done for the stated time periods burns about 150 calories:

• Washing/waxing a car for forty-five to sixty minutes

• Washing windows for forty-five to sixty minutes

• Playing volleyball for forty-five minutes

• Playing touch football for thirty to forty-five minutes

• Gardening for thirty to forty-five minutes

• Wheeling oneself in a wheelchair for thirty to forty minutes

• Walking one and three-quarter miles in thirty-five minutes at a rate of twenty minutes per mile

• Bicycling five miles in thirty minutes

• Dancing fast (social) for thirty minutes

• Pushing a stroller one and a half miles in thirty minutes

• Raking leaves for thirty minutes

• Walking two miles in thirty minutes at fifteen minutes per mile

• Doing water aerobics for thirty minutes

• Swimming laps for twenty minutes

• Playing wheelchair basketball for twenty minutes

• Playing basketball (a game) for fifteen to twenty minutes

• Bicycling four miles in fifteen minutes

• Jumping rope for fifteen minutes

• Running one and a half miles in fifteen minutes at ten minutes a mile

• Shoveling snow for fifteen minutes

• Stair-walking for fifteen minutes

Note that the number of calories burned is based on men and women of average size with average muscle mass. A smaller person or one with less than average muscle mass will burn fewer calories.

Source: "Physical Activity and Health: A Report of the Surgeon General," July 1996.

Number of Calories Burned in 30 Minutes

 in pounds 115 125 140 150 165 175 190 205 220 Basketball 210 230 260 280 310 330 360 380 405 Gardening 190 215 235 260 280 300 325 350 370 (digging) Gardening 80 90 100 110 120 130 140 150 160 (raking) Golf 130 145 160 175 190 205 220 235 250 Ironing 50 55 60 65 70 80 85 90 95 Running (11-min. mile) 205 230 250 275 300 325 350 375 400 Running (8-min. mile) 325 355 395 425 460 495 530 570 600 Swimming 255 285 315 345 375 405 435 465 500 Tennis 165 185 205 220 245 260 285 300 320 Walking 120 135 150 160 175 190 205 220 230 Weight 175 195 215 235 260 280 300 320 345 training

Source: www.healthologycom, "Weight Loss and Physical Activity" by Bruce Rector MD.

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