This is a cool little chart that shows the intensity of various activities that you might do away from the gym. This information is sourced from the National Center for Chronic Disease Prevention and Health Promotion.
Less Vigorous,
More time
>Washing and waxing a car for 45-60 minutes
>Playing volleyball for 45 minutes
>Wheeling self in wheelchair for 30-40 minutes
>Walking 1 3/4 miles in 35 minutes (20 min/mile)
>Bicycling 5 miles in 30 minutes
>Raking Leaves for 30 minutes
>Walking 2 miles in 30 minutes (15 min/mile)
>Swimming laps for 20 minutes
>Wheelchair basketball for 20 minutes
>Basketball (playing a game) for 15-20 minutes
>Bicycling 4 miles in 15 minutes
>Running 1 1/2 miles in 15 minutes (10 min/mile)
>Shoveling snow for 15 minutes
>Stairwalking for 15 minutes
More Vigorous,
Less times
A moderate amount of physical activity is roughly equivalent to physical activity that uses about 150 calories of energy per day, or 1,000 calories per week. Some activities can be performed at various intensities; the suggested durations correspond to expected intensity effort.
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