Things That Count, Calorically Speaking
The list below shows the number of minutes it takes to get about 100 calories’ worth of extra exercise. The figures are drawn from Kristine Clark, director of sports nutrition at Pennsylvania State University, and from Melvyn H. Williams, of Old Dominion University in Norfolk, Va., author of “Nutrition for Health, Fitness and Sport” (WCB McGraw Hill, 1999). Williams’ estimates are based on men and women of average height (5-foot-9 and 5-foot-4, respectively), each with a body mass index of 27. That works out to 160 pounds for the woman; 180 pounds for the man. If you’re heavier, you’ll burn a few more calories. If you’re lighter, you’ll burn less.
* Ballroom dancing: 19 (women); 17 (men).
* Bowling: 25 (women); 20 (men).
* Bicycling (12 minutes/mile on a level road): 33 (women); 25 (men).
* Car washing (buffing, waxing, scrubbing): 16 (men and women).
* Climbing stairs: 10 (men and women).
* Light gardening: 25 (men and women).
* Golf (twosome; carrying clubs): 17 (women); 14 (men).
* Golf (using power cart): 33 (men and women).
* Riding a stationary bike: 14 (men and women).
* In-line skating (13 mph): 7 (women); 6 (men).
* Sailing (small boat): 41 (women); 37 (men).
* Stretching or performing yoga: 26 (men and women).
* Walking (20-minute mile): 23 (women); 20 (men).
* Weight training: 13 (women); 11 (men).
* Working out to an aerobic video: 10 (men and women).
* Vacuuming, briskly: 15 (men and women).