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Moderate Activity
(burns 3.5 to 7 calories/minute) |
Vigorous Activity
(burns more than 7 calories/minute) |
- Walking at a moderate or brisk pace of 3 to 4.5 mph on a level surface inside or outside, such as:
- Walking to class, work, or the store;
- Walking for pleasure;
- Walking the dog; or
- Walking as a break from work.
- Walking downstairs or down a hill
- Hiking
- Rollerblading or in-line skating at a leisurely pace
- Bicycling 5 to 9 mph, level terrain, or with few hills
- Stationary bicycling—using moderate effort
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- Jogging or running
- Walking and climbing briskly up a hill
- Backpacking
- Mountain climbing, rock climbing
- Rollerblading or in-line skating at a brisk pace
- Bicycling more than 10 mph or bicycling on steep uphill terrain
- Stationary bicycling—using vigorous effort
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- Calisthenics—light
- Yoga
- General home exercises, light or moderate effort, getting up and down from the floor
- Jumping on a trampoline
- Using a stair climber machine at a light-to-moderate pace
- Using a rowing machine—with moderate effort
- Water aerobics
- Weight training and bodybuilding using free weights, Nautilus- or Universal-type weights
- Boxing—punching bag
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- Calisthenics—push-ups, pull-ups, vigorous effort
- Karate, judo, tae kwon do, jujitsu
- Jumping rope
- Performing jumping jacks
- Using a stair climber machine at a fast pace
- Using a rowing machine—with vigorous effort
- Step aerobics
- Circuit weight training
- Boxing—in the ring
- Wrestling—competitive
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- Ballroom dancing
- Line dancing
- Square dancing
- Folk dancing
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- Professional ballroom dancing—energetically
- Square dancing—energetically
- Folk dancing—energetically
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- Softball—fast pitch or slow pitch
- Basketball—shooting baskets
- Coaching children’s or adults’ sports
- Golf, wheeling or carrying clubs
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- Most competitive sports
- Football
- Basketball
- Soccer
- Rugby
- Kickball
- Field hockey
- Lacrosse
- Beach volleyball—on sand court
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- Table tennis—competitive
- Tennis—doubles
- Badminton
- Fencing
- Playing Frisbee
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- Tennis—singles
- Handball—general or team
- Racquetball
- Squash
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- Downhill skiing—with light effort
- Ice skating at a leisurely pace (9 mph or less)
- Snowmobiling
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- Downhill skiing—racing or with vigorous effort
- Ice-skating—fast pace or speedskating
- Cross-country skiing
- Sledding
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- Swimming—recreational
- Treading water—slowly, moderate effort
- Diving—springboard or platform
- Aquatic aerobics
- Waterskiing
- Snorkeling
- Surfing, board or body
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- Swimming—steady paced laps
- Synchronized swimming
- Treading water—fast, vigorous effort
- Water polo
- Scuba diving
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- Animal care: shoveling grain, feeding farm animals, or grooming animals
- Playing with or training animals
- Manually milking cows or hooking cows up to milking machines
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- Animal care: forking bales of hay or straw, cleaning a barn or stables, or carrying animals weighing over 50 lbs
- Handling or carrying heavy animal-related equipment or tack
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- Home repair: cleaning gutters, caulking, refinishing furniture, sanding floors with a power sander, or laying or removing carpet or tiles
- General home construction work: roofing, painting inside or outside of the house, wall papering, scraping, plastering, or remodeling
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- Home repair or construction: very hard physical labor, standing or walking while carrying heavy loads of 50 lbs or more, taking loads of 25 lbs or more up a flight of stairs or ladder (e.g., carrying roofing materials onto the roof), or concrete or masonry work
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