Exercise Calorie Expenditure (cal/hr/lb)
Billiards .9
Dancing (slow) 1.0
Ironing 1.0
Bowling 1.1
Croquet 1.2
Walking, 2 mph (30 min per mile) 1.2
Food shopping 1.2
Archery 1.3
Canoeing, 2.5 mph 1.4
Golfing (with a cart) 1.4
Rowing, leisurely 1.4
Volleyball (leisurely) 1.4
Raking 1.5
Vacuuming 1.5
Washing the car 1.5
Walking, 3 mph (20 min per mile) 1.6
Window cleaning 1.6
Mopping the floor 1.7
Ping Pong 1.8
Table Tennis 1.8
Gardening 1.8
Housework 1.8
Waxing the car 1.9
Golfing (walking, no cart) 2.0
Dancing (noncontact) 2.0
Walking, 4 mph (15 min per mile) 2.0
Weeding 2.0
Tennis (doubles) 2.1
Trimming hedges 2.1
Volleyball (game) 2.3
Aerobic Dancing (low impact) 2.3
Swimming, (25 yds per min) 2.4
Skating 2.4
Bicycling, 10 mph (6 min per mile) 2.5
Skiing (downhill) 2.5
Basketball (leisurely, nongame) 2.7
Canoeing, 4.0 mph 2.7
Mowing the lawn 2.7
Scrubbing the floor 2.7
Stair climbing 2.8
Aerobic step training, 4" step (beginner's) 2.9
Weight training, continuous (75 sec between sets) 2.9
Stair climber machine 3.0
Badminton 3.0
Tennis 3.0
Waterskiing 3.0
Aerobics, basic slide training 3.0
Hiking without a load 3.1
Aerobic Dancing 3.4
Rowing machine 3.6
Hiking with 10 lb. load 3.6
Jogging, 5 mph (12 min per mile) 3.7
Scuba diving 3.8
Soccer 3.9
Aerobics, low profile slide training 3.9
Snow shoveling 3.9
Hiking with 20 lb. load 4.0
Bicycling, 13 mph (4.6 min per mile) 4.0
Raquetball 4.1
Squash 4.1
Skipping rope 4.1
Aerobic step training, 8" step (advanced) 4.3
Basketball (game) 4.4
Skiing (cross country) 4.4
Swimming, (50 yds per min) 4.5
Handball 4.6
Jogging, 6 mph (10 min per mile) 4.6
Weight training, continuous (40 sec between sets) 5.1
Running, 7 mph (9 min per mile) 5.5
Running, 8 mph (7.5 min per mile) 6.0
Running, 9 mph (6.7 min per mile) 6.5
Running, 10 mph (6 min per mile) 6.9

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