Be Active

Calories Burned per Hour in Common Physical Activities

Moderate Physical Activity

Approximate Calories/Hr for a 154 lb Person*

Hiking

370

Light gardening/yard work

330

Dancing

330

Golf (walking and carrying clubs)

330

Bicycling (<10 mph)

290

Walking (3.5 mph)

280

Weight lifting (general light workout)

220

Stretching

180

Vigorous Physical Activity

Approximate Calories/Hr for a 154 lb Person*

Running/jogging (5 mph)

590

Bicycling (>10 mph)

590

Swimming (slow freestyle laps)

510

Aerobics

480

Walking (4.5 mph)

460

Heavy yard work (chopping wood)

440

Weight lifting (vigorous effort)

440

Basketball (vigorous)

440

Calories 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 the 2005 DGAC Report.

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