Activity Minutes to lose one pound Running 12 mph 87 Running 10 mph 108 Running 8 mph 144 Boxing - in ring

161 Handball 161 Running 7 mph 169 Skiing - cross country 170 Elliptical trainer 170 Stationary bicycle / spinning - vigorous Basketball full court 177 Rock climbing 177 Bicycling / cycling 14-16 mph 183 Step aerobics - high impact 183 Rugby 183 Racquetball competitive 193 Rope jumping 193 Soccer competitive 193 Judo - martial arts 193 Running 6 mph 193 Swimming - vigorous 198 Football - full contact 201 Ski machine 201 Canoeing 4 mph 210 Skating - vigorous 213 Rowing machine - vigorous 222 Skiing - downhill 222 Football - touch 222 Bicycling / cycling 12-14 mph 222 Vinyasa yoga 222 Bicycling / biking - mountain 229 Pushups - vigorous 229 Running 5 mph 229 Frisbee, Ultimate 229 Lacrosse 229 Basketball 1/2 court 237 Repelling 241 Situps / crunches - vigorous 241 Horseback riding - galloping 241 Hockey 241 Walking - up stairs 241 Calisthenics / exercise - vigorous 241 Jumping jacks - vigorous 241 Backpacking 262 Step aerobics - low impact 277 Racquetball casual 277 Stair Step Machine 277 Basketball - officiating 277 Bikram / hot yoga 277 Rowing machine - moderate 277 Aerobics - high impact 277 Soccer casual 277 Jogging 277 Stationary bicycle / spinning - moderate Sledding, toboganning 282 Rearranging Furniture 294 Horseback riding - trotting 300 Pilates Advanced 306 Chop Wood 319 Tennis - singles 319

170

277

Aerobics - low impact 319 Golf - carry clubs 319 Swimming - moderate 319 Lifting weights - vigorous 319 Shovel Snow 319 Weight lifting - vigorous 319 Dancing - aerobic, ballet, modern Boxing - punching bag 326 Horse grooming 326 Fencing 326 Hiking 326 Skiing - water 326 Construction/Remodeling 334 Dancing - fast ballroom 350 Garden 358 Hopscotch/Dodge ball 367 Using Crutches 367 Snorkeling 367 Cleaning Gutters 367 Ashtanga yoga 377 Pilates Intermediate 377 Power yoga 377 Walking 4 mph 377 Hunting 386 Cricket 386 Painting House 386 Skating - moderate 386 Softball or baseball 386 Skateboarding 386 Kayaking 386 Pushups - moderate 386 Farming/Feeding livestock 408 Washing car 432 Calisthenics / exercise - moderate Situps / crunches - moderate 432 Basketball - shooting baskets 432 Jumping jacks - moderate 432 Badminton 432 Mopping 432 Canoeing 2 mph 432 Walking 3 mph 445 Mowing - push 445 Volleyball - competitive 445 Showering 459 Sex - intercourse 459 Elder care, Disabled adult 459 Tennis - doubles 459 Paddleboat 490 Walk / run play with kids 490 Raking lawn 490 Coaching - team sports 490 Table tennis 490 Water Aerobics 490 Bicycling - leisure 490 Stretching 490 Pilates Beginner 525 Carrying an Infant 525 Hang Gliding 525 Carpentry/Workshop 525 Weaving cloth 525

326

432

Archery 565 Golf - cart 565 Snowmobiling 565 Volleyball - recreation 565 Weight lifting - general Lifting weights - general Loading/Unloading a car 612 Playing guitar 612 Frisbee playing 639 Surfing 639 Bowling 639 Dancing - ballroom slow 639 Fishing 639 Housework 668 Walking 2 mph 700 Hatha yoga 700 Playing Piano 700 Tailoring, Cutting 735 Push stroller with child Putting away Groceries 735 Hairstyling 735 Cooking 735 Billiards 773 Brush teeth 773 Football - playing catch Croquet 773 Horseback riding - walking Shopping 816 Washing dishes 865 Ironing 865 Driving 919 Touring/Traveling 919 Packing Suitcase 919 Studying 1,050 Card playing 1,225 Playing board games 1,225 Sex - foreplay 1,336 Standing 1,633 Reading 1,838 Talking on phone 1,838 Writing 1,838 Sitting / resting 1,838 Sleeping 2,100

565 565

735

773 773