Harvard Health Publications HARVARD MEDICAL SCHOOL What can we help you find? Q Trusted advice for a healthier life — STAYING DISEASES & WOMENS HEARTHEALTH MIND&MOOD PAIN, sravins CANCER ASESS MEN'SHEALTH WOMEN Updated: March 17,2017 Published: July, 2004 The table below lsts the calories burned by doing dozens of activities listed by category (such as gym activities, training and sports activities, hhome repair etc) for 30 minutes. Activities and exercises include walking (casual, race, and everything in between), swimming, jogging, yooa, and even watching TV and sleeping, In each category, activities ae listed from least to most calories burned. Calories burned in 30-minute activities Gym Activities 125-pound person 155-pound person 185-pound person Weight Liting: general 90 m2 133 Aerobics: water 120 149 178 Stretching, Hatha Yoga 120 149 1" Calsthenis: moderate 135 167 200 Riders: general 150 186 m2 ‘Aerobics:low impact 165 205 24a Stale Step Machine: general 180 23 266 Teaching aerobics 180 23 266 Weight Lifting: vigorous 180 223 266 ‘Aerobics, Step: ow impact 210 260 an ‘Aerobics:high impact 210 260 311 Bicycling, Stationary: moderate 210 260 31 Rowing, Stationary: moderate 20 260 an Calsthenics: vigorous 20 298 355 Circuit raining: general 240 298 355 Rowing, Stationary: vigorous 255 316 a7 Eliptical Trainer: general 270 335 400‘Ski Machine: general Aerobics, Step: high impact Bicycling, Stationary: vigorous Training and Sport Activities Biliards Bowling Dancing: stow, watz foxtrot Frisbee Volleyball non-competitive, general play Water Volleyball Archery: non hunting Golf: using cart Hang Gliding curling Gymnastics: general Horseback Riding: general Taichi Volleyball competitive, gymnasium play Walking: 35 mph (17 min/mi Badminton: general Walking: 4 mph (15 inven) Kayaking Skateboarding Snorkeling Softball-genera play Walking: 45 mph (13 min/mi Whitewater: rafting kayaking Dancing: disco ballroom, square Golf: catrying clubs Dancing Fast, ballet, twist Fencing Hiking: cross-country Skiing: downhill Swimming: general Wealk/Jog: jog <10 min, Water Sking Wrestling Basketball wheelchair Race Walking Ice Skating: general Racquetball: casual, general 285 300 315 75 90 90 90 0 90 105 105 105 120 120 120 120 120 120 135 135 150 150 150 150 150 150 165 165 180 180 180 180 180 180 180 180 195 195 210 210 353 3 391 93 12 2 ne 12 12 130 130 130 149 9 149 49 49 149 167 167 186 186 186 186 186 186 205 205 223 223 223 223 223 223 223 242 242 260 260 a2 466. 13 133 133 13 133 155 155 178 178 178 178 178 178 200 200 222 222 222 222 222 244 244 266 266 266 266 266 266 266 266 289 289 31Rollerblade Skating Seuba or skin diving Sledding, luge, toboggan Soccer: general Tennis: general Basketball playing a game Bicycling: 12-139 mph Football touch, flag, general Hockey: feld& ice Rock Climbing: rappeling Bunning: 5 mph (12 minim) Running: pushing wheelchair, marathon wheeling Skings cross-country Snow Shoeing ‘Swimming: backstroke Volleyball beach Bicycling: BMX or mountain Boxing: sparing Footbal: competitive Orienteering Running: 52 mph (115 min/mile) Running: cross-country Bicycling: 14-159 mph Martial Arts: judo, karate, kickbox Racquetball: competitive Rope Jumping Running: 6 mph (10 min/mie) Swimming: breaststroke Swimming: laps, vigorous Swimming: treading, vigorous Water Polo Rock Climbing: ascending Running: 67 mph (9 min/mile) Swimming: butterfly Swimming: cra Bicycling: 16-19 mph Handbalt general unning: 75 mph (8 min/mil) Running: 846 mph (7 min/mile) Bicyding: > 20 mph Running: 10 mph (6 min/mite) 210 210 210 210 210 240 240 240 240 240 240 240 240 240 240 255 270 270 270 270 270 300 300 300 300 300 300 300 300 300 330 330 330 330 360 360 375 435 495 495 260 260 260 260 260 298 298 298 298 298 298 298 298 298 298 298 316 335 335 335 335 335 372 372 372 372 372 372 372 372 409 e's 38 539 ora oa an an 31 an 355 355 355 355 355 355 355 355 355 355 377 eBid: M4 73 733