|
Activity
(Calorie amounts are approximate - gender, age, ethnicity, muscle mass, and other individual characteristics aren't factored in these data)
|
Calories Used:
|
| Bed rest, sleeping |
60 per hour
|
| Taking a shower |
65 for 15 minutes
|
| Eating a meal (sitting down) |
70 per 30 minutes
|
|
Reading, Watching TV, Sitting (some brain activity)
|
75 per hour
|
| Sewing (sitting down at a sewing machine)
|
80 per hour |
| Grocery Shopping, loading puchased groceries
in your vehicle, carrying them into your home, and putting them
away |
|
| Motel type work; making beds, cleaning
bathroom, light vaccuming, empty small trash containers (not
breaking a sweat) |
95 per hour |
|
Quietly standing in line
|
100 per hour
|
| Leisurely frisby game with neighbor (some
resting, talking) |
105 per hour |
| Arguing on the phone or with neighbor
(standing, swinging arms) |
105 per hour
|
| Sexual intimacy |
108 per hour
|
| Brain Work; study, desk job, accounting,
computer work, heavy concentrating, some moving around |
110 per hour
|
|
Playing with your dog; throwing rawhide, playing tag, playing
fetch
|
115 per hour
|
| Chasing after kids, wiping noses, cleaning
scrapes, fixing bruised egos, refeering, picking up toys |
120 per hour |
|
Driving a vehicle in moderate to heavy traffic
|
120 per hour
|
| Busily cleaning house, doing laundry,
hanging clothes outside on clothesline, going up and down stairs,
cleaning refrigerator, picking up clothes (doing a lot of bending
over and picking up items) |
|
| Walking (moderate movement) in the park |
130 per hour |
| Horseback Riding |
130 per hour |
| *Bicycling,
(6 mph). Once warmed up, you must work at your THR
for 20 - 30 minutes, without stopping |
135 per hour |
| Mall type shopping;
walking through stores at an active pace, trying on
clothes, carrying packages, (not resting on benches) |
135 per hour
|
|
Impatiently (nervously) standing in line (body twitching,
stamping feet)
|
140 per hour
|
| Bowling, steady,
walking around between lanes, (not sitting down),
Ballroom dancing |
145 per hour |
| Getting ready for a yard sale (going through
closets, boxing items, emptying drawers) |
150 per hour |
| Wrestling |
180 for a 10 - 15 minute match |
| Heavy housework; scrubbing floors on
hands and knees, stripping paint, hand-washing walls, cleaning
the garage. (Using a lot of up and down motion with the body.) |
225 per hour
| back to top | |
| Yoga, breaking a sweat |
230 per hour |
| Weeding a garden (stooping and bending),
bagging up discarded weeds, and carrying them away, breaking
a little sweat. |
230 per hour |
|
Light exercise,
walking 2 1/2 miles per hour, sweating somewhat
|
250 per hour
|
| Playing Golf, riding in a golf cart between
holes |
250 per hour |
| Softball, soccer, free-style swimming |
260 per hour
|
| *Swimming
for pleasure, no time limits, no stress. This can only be considered
aerobic if it is continuous for 20 - 30 minutes without stopping
at your THR |
260 per hour |
| *Skateboarding
(no rest breaks) |
275 per hour |
| Line Dancing, Country Western Style, Square
Dancing |
280 per hour |
| Lawn mowing, using a push mower, (bending
down often to remove rubbish from the way) gathering up leaves
and carrying them away |
295 per hour |
|
Playing golf, pushing a bag cart (with wheels) and walking
between holes, some sweating
|
300 per hour
| back to top | |
| Badmitton, Volleyball |
340 per hour |
| Martial arts, Tai Chi, or Karate (no rest
breaks) |
345 for 1 hour |
|
Tennis, Doubles, Square Dancing
|
350 per hour |
| *Water
Aerobics, (working at your THR
for 20 - 30 minutes without stopping) |
360 per hour |
| Playing golf, lugging your own clubs around
at a fast pace,
walking between holes, sweating & labored breathing |
370 per hour |
| *Low
Impact Aerobic Dance (working at your THR
for 20 - 30 minutes without stopping) |
385 per hour
| back to top | |
| *Bicycling,
(12 mph), (working at your THR 20 - 30 minutes without stopping) |
385 per hour |
| Hiking, Rock Climbing, uphill |
390 per hour |
| Dancing to Rock and Roll Music |
400 per hour |
| Competitve professional type bowling,
one on one (no sitting) |
400 per hour |
| *Step
Aerobics, (working at your THR 20 - 30 minutes without stopping) |
400 per hour |
|
*Power
walking, 4 1/2 miles per hour (almost a
jog), (working at your THR for 20 - 30 minutes without stopping)
|
400 per hour
|
| *Walking up and down steep stairs in your own home (12 steps to each
set of stairs), not holding on to the banister, not stopping-
only counts as aerobic if it is continuous for 20 - 30 minutes
at your THR |
425 per hour
| back to top | |
| *High
Impact Aerobic Dance, (working at your THR
for 20 - 30 minutes witout stopping) |
440 per hour |
| *Spinning
class in a gym, (working at your THR
for 20 - 30 minutes witout stopping) |
440 per hour |
| Racquetball, football, hockey, basketball |
460 per hour |
| *Jump
Rope, Continuous for at least 20 - 30 minutes at your THR
without stopping |
480 per hour |
| Competitive Ice Skating (weather cold
enough to wear mittens) |
490 per hour |
| *Cross
Country Ski Machine, gym type (working at your THR for 20 - 30 minutes witout stopping) |
500 per hour |
| Tennis, Singles |
510 per hour |
| *Bicycycling,
(12 - 14 mph) (working at your THR
for 20 - 30 minutes without stopping) |
530 per hour
| back to top | |
| Circuit Weight Training, using heavy enough
weights to allow only 8 - 12 reps per set, (moving from station
to station with only a 20 second rest between machines) |
540 per hour |
| *Stairclimbing
in a gym, 125 - 140 sets of stairs (10 stairs to a set) (working
at your THR 20 - 30 minutes without stopping) |
600 per hour |
| *Jogging (5 miles per hour) (working at your THR
for 20 - 30 minutes without stopping) |
600 per hour |
| Squash |
650 per hour |
|
*Heavy, vigorous
running 10 miles per hour, athletic swimming, cross
country skiing (nonstop), biking 14 miles per hour,(some uphill),
racquetball. (Working at your THR
for 20 - 30 minutes without stopping)
|
700 per hour
| back to top | |
| *Exercising
using an Elliptial Rider or Rowing Machine, (working at your
THR for 20 - 30
minutes witout stopping) |
850 per hour
|
| Source:
Compiled by Helen Ann, Public Health Educator using various
health education resources including Utah State University textbooks |
Tooele County 
