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The following table shows calories used in common physical activities at both moderate and vigorous levels.

Calories Used per Hour in Common Physical Activities

Moderate Physical Activity

Approximate Calories/30 Minutes for a 154 lb Person1

Approximate Calories/Hr for a 154 lb Person1

Hiking

185

370

Light gardening/yard work

165

330

Dancing

165

330

Golf (walking and carrying clubs)

165

330

Bicycling (<10 mph)

145

290

Walking (3.5 mph)

140

280

Weight lifting (general light workout)

110

220

Stretching

90

180

Vigorous Physical Activity

Approximate Calories/30 Minutes for a 154 lb Person1

Approximate Calories/Hr for a 154 lb Person1

Running/jogging (5 mph)

295

590

Bicycling (>10 mph)

295

590

Swimming (slow freestyle laps)

255

510

Aerobics

240

480

Walking (4.5 mph)

230

460

Heavy yard work (chopping wood)

220

440

Weight lifting (vigorous effort)

220

440

Basketball (vigorous)

220

440

1Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less.
Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4.
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