Physical Activity Chart1
| Moderate Physical Activity |
Calories/hour2 |
Vigorous Physical Activity |
Calories/hour2 |
| Hiking |
367 |
Running/jogging (5 mph) |
588 |
| Light gardening/yard work |
331 |
Bicycling (>10 mph) |
588 |
| Dancing |
331 |
Swimming (slow freestyle laps) |
514 |
| Golf (walking; carrying clubs) |
331 |
Aerobics |
478 |
| Bicycling (<10 mph) |
294 |
Walking (4.5 mph) |
464 |
| Walking (3.5 mph) |
279 |
Heavy yard work (chopping wood) |
441 |
| Weight lifting (light workout) |
220 |
Weight lifting (vigorous effort) |
441 |
| Stretching |
184 |
Basketball (vigorous) |
441 |
1 Taken from The Report of the Dietary Guidelines Advisory Committee on Dietary Guidelines for Americans, 2005.
2 For a 154-lb individual, calories expended per hour will be higher for persons who weigh more than 154 lbs and lower for persons who weigh less.
Calories Burned During Physical Activities1
| Physical Activity |
Calories Expended In 10 Minutes2 |
| Male
| Female
|
Light Activities
- Cleaning house, Office work
- Playing baseball
- Playing golf with a motor-cart
|
50 |
40 |
Moderate Activities
- Walking briskly (3.5mph)
- Gardening
- Leisurely biking (5.5mph)
- Playing basketball
- Washing windows
- Wheeling self in wheelchair
- Shoveling snow
- Walking stairs
- Water aerobics
- Dancing fast
|
80 |
60 |
Strenuous Activities
- Jogging (9 min/mile)
- Playing football
- Swimming
|
120 |
100 |
Very Strenuous Activities
- Running (7 min/mile)
- Racquetball
- Cross-country skiing
|
150 |
120 |
1Taken from the US Department of Veterans Affairs MOVE! Program.
2Figures given are for men ranging in weight from 175-250 lbs and women ranging from 140-200 lbs. Calories expended will be higher for persons who weigh more than this and lower for persons who weigh less.
