The opportunity for physical activity crops up in many places. Raking leaves for just 10 minutes counts toward the 150 minutes of moderate aerobic, or cardiovascular, exertion recommended per week by the Centers for Disease Control and Prevention for adults 18 to 64 years old.
Weight Loss and Intensity of Activity
The caloric benefits of exercise vary depending on your body mass and the frequency, intensity and duration of activity. If weight loss is your goal, remember this rule of thumb provided by MayoClinic.com: 3,500 calories equals approximately 1 lb. of fat, so you should burn 3,500 calories more than you take in, regardless of type or intensity of physical activity, to take off 1 lb. In most cases, raking leaves constitutes moderate-intensity exercise.
The litmus test for distinguishing moderate from vigorous activity is that you will be able to talk, but not belt out a song, during moderate activity such as raking leaves, brisk walking or pushing a lawnmower.
Calories Burned Raking Leaves
According to the Discovery Health calorie calculator, a 110-lb. person raking the yard for 30 minutes will burn 107.3 calories. A 150-lb. person will work off 146.3 calories in the same span. The American Council on Exercise also advises that just 10 minutes of heavy yard work will net a 150-lb. person the benefit of an estimated 62 burned calories. In the same time, a 175-lb. person sloughs off approximately 73 calories and a 200-lb. person sweats off some 83 calories.
Considerations
Ten-minute chunks of aerobic activity, as with raking leaves or other yard work, count toward your weekly cardio needs, whether for weight loss, weight maintenance or overall good health.
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