Food & Fitness

There are 1,440 minutes in every day. Set aside 30 of them to exercise!

Start small, but eventually, you should do at least 30 minutes of moderate physical activity 5 days per week. The number of calories you burn in that amount of time depends on the intensity of the activity you do.

• Higher intensity activities require less time spent to burn calories
• Lower intensity activities require more time spent to burn the same amount of calories

Light-Intensity

One minute burns 3.5 calories. 30 minutes burns 105 calories.

• Walking slowly
• Golf, powered cart
• Slow treading in the swimming pool
• Light gardening or pruning
• Bicycling, very light effort
• Dusting or vaccuming
• Gentle stretching

Moderate-Intensity

One minute burns 3.5 to 7 calories. 30 minutes burns 105 to 210 calories.

• Walking briskly
• Golf, pulling or carrying clubs
• Swimming, recreational
• Mowing lawn, power motor
• Tennis, doubles
• Bicycling (or using a stationay bike) 5 to 9 mph, level terrain, or with a few hills
• Scrubbing floors or washing windows
• Weight lifting, machines or free weights

High-Intensity

One minute burns more than 7 calories. 30 minutes burns more than 210 calories.

• Race walking, jogging or running
• Swimming laps
• Mowing lawn, handmower
• Tennis, singles
• Bicycling more than 10 mph, or on steep uphill terrain
• Moving or pushing furniture
• Circuit training