Stay Active
Following is a list of moderate and vigorous physical activities. Try a wide variety to keep your exercise routine interesting.

Activity (30 min./150 lb. person) Approximate Calories Burned Kickboxing 360 Step Aerobics (high impact) 360 Rope Jumping 342 Stair Climbing 306 Swimming 302 Rowing Machine 297 Beach Volleyball 288 Cross-Country Skiing 276 Tennis (singles) 274 Jogging 240 Spinning 239 Bicycling on a flat surface 220 Ice Skating 210 Weight Lifting (vigorous) 207 Backpacking 203 Aerobics 200 Yoga 180 Raking 171 Weight Lifting (general) 170 Mowing the Lawn 162 Gardening 160 Washing the Car 150 Washing Windows 150 Walking 150 Golfing (no carts) 130 Grocery Shopping 121 Frisbee 108 Playing Piano 95 Vacuuming 85

Source: Calorie Control Council