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

• Basketball (shooting baskets) for thirty minutes

• 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

Your weight 110- 120- 130- 145- 160- 170- 185- 200- 210

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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