Moderate aerobic exercise includes such activities as brisk walking, swimming, mowing the lawn and dancing. Vigorous aerobic exercise include such activities as running, playing competitive single tennis, shoveling snow, or cross country skiing. Resistance training includes the use of weight machines or resistance bands, or even everyday activities such as carrying groceries or heavy gardening.
Here is a list of estimated calories burned while doing different activities for 30 minutes based on people with different weights:
125 lbs person | 155 lbs person | 185 lbs person | |
Aerobics, high impact | 210 | 260 | 311 |
Aerobics, low impact | 165 | 205 |
244 |
Basketball: playing a game | 240 | 298 | 355 |
Bicycling, stationary - moderate | 210 | 260 | 311 |
Bicycling, stationary - vigorous | 315 | 391 | 466 |
Bowling | 90 | 112 | 133 |
Carrying & stacking wood | 150 | 186 | 222 |
Chopping & splitting wood | 180 | 223 | 266 |
Computer Work | 41 | 51 | 61 |
Dancing: Fast, ballet, twist | 180 | 223 | 266 |
Dancing: slow, waltz, foxtrot | 90 | 112 | 133 |
Elliptical trainer | 270 | 335 | 400 |
Football: competitive | 270 | 335 | 400 |
Football: touch, flag, general | 240 | 298 | 355 |
Frisbee | 90 | 112 | 133 |
Gardening: weeding | 139 | 172 | 205 |
Golf: carrying clubs | 165 | 205 | 244 |
Golf: using cart | 105 | 130 | 155 |
Gymnastics: general | 120 | 149 | 178 |
Heavy Cleaning: wash car, windows | 135 | 167 | 200 |
Hiking: cross-country | 180 | 223 | 266 |
Hockey: field & ice | 240 | 298 | 355 |
Ice Skating: general | 210 | 260 | 311 |
Kayaking | 150 | 186 | 222 |
Martial Arts: judo, karate, kickbox | 300 | 372 | 444 |
Moving: carrying boxes | 210 | 260 | 311 |
Moving: unpacking | 105 | 130 | 155 |
Mowing Lawn: push, hand | 165 | 205 | 244 |
Mowing Lawn: push, power | 135 | 167 | 200 |
Office Work | 45 | 56 | 67 |
Racquetball: casual, general | 210 | 260 | 311 |
Racquetball: competitive | 300 | 372 | 444 |
Raking Lawn | 120 | 149 | 178 |
Reading: sitting | 34 | 42 | 50 |
Rock Climbing: rappelling | 240 | 298 | 355 |
Running: 7.5 mph (8 min/mile) | 375 | 465 | 555 |
Running: cross-country | 270 | 335 | 400 |
Shoveling Snow: by hand | 180 | 223 | 266 |
Skiing: cross-country | 240 | 298 | 355 |
Skiing: downhill | 180 | 223 | 266 |
Sleeping | 19 | 23 | 28 |
Snow Shoeing | 240 | 298 | 355 |
Soccer: general | 210 | 260 | 311 |
Softball: general play | 150 | 186 | 222 |
Stair Step Machine or vigorous weight lifting | 180 | 223 | 266 |
Standing in line | 38 | 47 | 56 |
Swimming, vigorous | 300 | 372 | 444 |
Swimming: general | 180 | 223 | 266 |
Tai Chi | 120 | 149 | 178 |
Tennis: general | 210 | 260 | 311 |
Volleyball: competitive, gymnasium play | 120 |
149 | 178 |
Volleyball: non-competitive, general play | 90 | 112 | 133 |
Walk: 3.5 mph (17 min/mi) | 120 | 149 | 178 |
Walk: 4 mph (15 min/mi) | 135 | 167 | 200 |
Watching TV | 23 | 28 | 33 |
Water aerobics or yoga | 120 | 149 | 178 |
Weight Lifting: general | 90 | 112 | 133 |
"Calories Burned in 30 Minutes for People of Three Different Weights." Harvard Health Publications, Harvard Medical School. Harvard Heart Letter, July 2014. Web. <http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm>. |
During this holiday season, eat sensibly, manage stress and keep yourself physically active!
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