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Exercise Tips (Download Printable PDF)
Tip Of The Month: How Active Are You?
| Mild Aerobic Exercises |
Walking
(slower than 4.5 mph) |
Baseball |
Bowling |
| Alpine Skiing |
Fishing |
Water walking |
Bicycling
(slower than 11 mph) |
Swimming |
Golf |
Moderate Aerobic Exercises |
Walking
(4.5-5 mph) |
Circuit Weight
Training |
Racquetball and Squash |
| Running (5-6 mph) |
Ice Skating |
Martial Arts |
Aerobic Dance
low impact |
Tennis,
competitive |
Roller skating |
| Basketball |
Soccer |
Volleyball |
Bicycling
(11-14 mph) |
Badminton,
competitive |
Stair stepping |
Maximal Aerobic Exercises |
Running
(7-9 mph) |
Bicycling
(15-20 mph) |
Hiking and climbing |
Rope skipping
(120-140 rpm) |
Walking
(5.8-6.0 mph) |
Rowing/canoeing |
Cross-Country skiing
(7-9 mph) |
Swimming
(55-70 yd/min) |
Handball, competitive. |
Start at the level that you are most comfortable with, and then increase by 5 minutes on a weekly basis, with the goal for exercise at 60 minutes 3-5 times a week. Make sure to incorporate a resistance program as well, more on that next week.
| Activity |
Calories Burned in an Hour |
| Light Activity: |
Man: 300 calories |
Woman: 240 calories |
Cleaning house
Office work
Playing baseball
Playing golf |
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| Moderate Activity: |
Man: 460 calories |
Woman: 370 calories |
Walking briskly (3.5 mph)
Gardening
Cycling (5.5mph)
Dancing
Playing basketball |
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| Strenuous Activity: |
Man: 730 calories |
Woman: 580 calories |
Jogging (9 min/mile)
Playing football
Swimming |
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| Very Strenuous Activity |
Man: 920 calories |
Woman:740 calories |
Running (7 min/mile)
Racquetball
Skiing |
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Examples of moderate amounts of physical activity: Common Chores
- Washing and waxing a carfor 45-60 min.
- Raking leaves for 30 min.
- Walking 2 miles in 30 min. (15 min/mile)
- Washing windows or floors for 45-60 min.
- Shoveling snow for 15 min.
- Wheeling self in wheelchair 30-40 min.
- Pushing stroller 1 1/2 miles in 30 min.
Examples of moderate amounts of physical activity: Sporting Activities
- Playing volleyball for 45-60min
- Water aerobics for 30 min.
- Playing touch football for 45-60 min.
- Swimming Laps for 20 min.
- Walking 1 3/4 miles in 35 min (20 min/mile)
- Basketball (playing game) for 15-20 min.
- Basketball (shooting baskets) for 30 min.
- Bicycling 5 miles in 30 min.
- Bicycling 4 miles in 15 min.
- Running 1 1/2 miles in 15 min (10min/mile)
- Dancing fast (social) for 30 min.
Start at the level that you are most comfortable with, and then increase by 5 minutes on a weekly basis, with the goal for exercise at 60 minutes 3-5 times a week. Make sure to incorporate a resistance program as well, more on that next week.
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