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CALCULATING CALORIES BURNED
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Washing and waxing a car for 45-60 minutes |
Less Vigorous, More Time** |
Washing windows or floors for 45-60 minutes |
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Playing volleyball for 45 minutes |
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Playing touch football for 30-45 minutes |
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Gardening for 30-45 minutes |
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Wheeling self in wheel-chair for 30-40 minutes |
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Walking 1¾ miles in 35 minutes (20 min/mile) |
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Basketball (shooting baskets) for 30 minutes |
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Bicycling 5 miles in 30 minutes |
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Dancing fast (social) for 30 minutes |
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Pushing a stroller 1½ miles in 30 minutes |
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Raking leaves for 30 mintues |
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Walking 2 miles in 30 minutes (15 min/mile) |
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Water aerobics for 30 minutes |
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Swimming laps for 20 minutes |
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Wheelchair basketball for 20 minutes |
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Basketball (playing a game) for 15-20 minutes |
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Bicycling 4 miles in 15 minutes |
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Jumping rope for 15 minutes |
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Running 1½ miles in 15 minutes (10 min/mile) |
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Shoveling snow for 15 minutes |
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Stairwalking for 15 minutes |
*A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 calories of energy per day or 1,000 calories per week.
**Some activities can be performed at various intensities; the suggested durations correspond to expected intensity of effort.
Duration of Various Activities to Expend 150 Kilocalories for an Average 70 kg (154 lb) Adult
Intensity |
Activity |
Approximate Duration in Minutes |
Moderate |
Volleyball, noncompetitive |
43 |
Moderate |
Walking, moderate pace (3 mph, 20 min/mile) |
37 |
Moderate |
Walking, brisk pace (4 mph, 15 min/mile) |
32 |
Moderate |
Table tennis |
32 |
Moderate |
Raking leaves |
32 |
Moderate |
Social dancing |
29 |
Moderate |
Lawn mowing (powered push mower) |
29 |
Hard |
Jogging (5 mph, 12 min/mile) |
18 |
Hard |
Field hockey |
16 |
Very Hard |
Running (6 mph, 10 min/mile) |
13 |
Source: Surgeon General's Report on Physical Activity and Health
With time, a larger weekly volume of physical activity can be performed that would normally cause a greater weight loss if it were not compensated by a higher caloric intake. Reducing sedentary time is another approach to increasing activity. Patients should be encouraged to build physical activities into each day. Examples include leaving public transportation one stop before the usual one, parking further than usual from work or shopping, and walking up stairs instead of taking elevators or escalators.
Health professionals should encourage patients to plan and schedule physical activity 1 week in advance, budget the time necessary to do it, and document their physical activity by keeping a diary and recording the duration and intensity of exercise.
*This information has been taken from the website of the US Government, and acknowledges that with grateful thanks. The website is www.health.gov.
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