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. |
||