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 purchased groceries in your vehicle, carrying them into your home, and putting them away |
90 per hour
|
| 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 25 - 35 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 25 - 35 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
|
| 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 25 - 35 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 25 - 35 minutes without stopping) |
385 per hour
|
| *Bicycling, (12 mph), (working at your THR 25 - 35 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 25 - 35 minutes without stopping) |
400 per hour |
*Power walking, 4 1/2 miles per hour (almost a jog), (working at your THR for 25 - 35 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 25 - 35 minutes at your THR |
425 per hour
|
| *High Impact Aerobic Dance, (working at your THR for 25 - 35 minutes without stopping) |
440 per hour |
| *Spinning class in a gym, (working at your THR for 25 - 35 minutes witout stopping) |
440 per hour |
| Racquetball, football, hockey, basketball |
460 per hour |
| *Jump Rope, Continuous for at least 25 - 35 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 25 - 35 minutes without stopping) |
500 per hour |
| Tennis, Singles |
510 per hour |
| *Bicycycling, (12 - 14 mph) (working at your THR for 25 - 35 minutes without stopping) |
530 per hour
|
| Circuit Weight Training, using heavy enough weights to allow only eight to twelve 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 25 - 35 minutes without stopping) |
600 per hour |
| *Jogging (5 miles per hour) (working at your THR for 25 - 35 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 25 - 35 minutes without stopping) |
700 per hour
|
| *Exercising using an Elliptical Rider or Rowing Machine, (working at your THR for 25 - 35 minutes witout stopping) |
850 per hour |
Source: Compiled from health education resources based and approximated - 150 pound female
(Not scientifially replicated and validated studies)
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