According to the Centers for Disease Control and Prevention, exercising seven hours a week significantly reduces the risk of early death. Additional benefits of regular exercise include better sleep, increased self-esteem, stress reduction, weight management and disease prevention. Calories burned during exercise vary with a person's weight and activity intensity.
Around the House
An hour shoveling snow burns 408 calories. Vacuuming or mopping the floor for an hour burns 238 calories. Gardening burns 272 calories per hour while washing your car for an hour burns 204 calories. Walking the dog for an hour or cleaning the windows for an hour burns 204 calories. Light dusting burns 170 calories per hour and washing dishes for an hour burns 156 calories.
At the Gym
An hour on the treadmill at the speed of 5.0 burns 585 calories. Circuit training for an hour burns 544 calories while an hour on the elliptical (level 6 and 140 strides per minute) burns 497 calories. Moderate cycling on the recumbent bike burns 476 calories per hour and an hour of aerobics burns 442 calories. Moderate calisthenics burns 238 calories in one hour. Moderate weightlifting burns 204 calories per hour.
Dancing
An hour of ballet or tap dancing burns 327 calories. Belly dancing burns 307 calories per hour. An hour of line, swing, hula or contra dancing burns 306 calories. Tango dancing and slow ballroom dancing each burn 204 calories an hour.
Sports
An hour of rock climbing burns 748 calories while an hour of rugby burns 680 calories. An hour of football burns 612 calories while an hour of basketball burns 544 calories. An hour of soccer or tennis burns 476 calories. One hour of baseball or softball burns 340 calories. An hour of volleyball or an hour of horseback riding burns 272 calories per hour.
Water Sports
An hour swimming the breaststroke burns 680 calories. An hour swimming freestyle, scuba diving or jet skiing burns 476 calories. Casual water skiing burns 204 calories an hour while competitive water skiing burns 340 calories. An hour of water volleyball burns 204 calories.
Winter Sports
An hour of moderate cross country skiing burns 544 calories while an hour of moderate downhill skiing burns 408 calories. An hour of ice skating burns 476 calories and an hour of speed skating (ice) burns 1,021 calories.
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