Health Power Tips on Exercise and No. of Calories Burned from Different Activities


Exercise Trends

  • An increase in specialized fitness programming for older adults.
  • Simple exercise habits, such as a walk-a-day, remain popular.
  • Employers are encouraging fitness and weight loss.
  • Blending of  popular mind-body programs such as yoga and Pilates with more traditional forms of exercise.

Source: American Council on Exercise (



How Many Calories Different Activities Burn Off
Exercise Intensity Approximate Intensity Level Calories Burned/Hour
Walking Light 2.5 miles/hr 105
Moderate 4.3 miles/hr 200
Vigorous 6.2 miles/hr 370
Running Light 5.6 miles/hr 320
Moderate 6.2 miles/hr 350
Vigorous 10 miles/hr 430
10 miles/hr 550
Cycling Light 9 miles/hr 120
Moderate 16 miles/hr 220
Vigorous 21 miles/hr 320
Swimming Light 25 meters/min 165
Moderate 40 meters/min 240
Vigorous 50 meters/min 345
Rowing Light Light 200
Vigorous Vigorous 420


Moving for Health to Live Longer

ARE YOU MOVING YET? Check this out

  • Did you know that thin people live more active lives?
  • For example, they don’t sit still as much, and they bend, stand, and walk more often. .

So get moving!

While watching TV, using the computer, or reading, stand every 20 minutes
Walk around the house often, & don’t sit more than 1 hour without getting up
Do stairs 1 or 2 flights
Stretch? and/or reach to the sky
Reach to the floor
Sweep, vacuum, mop and rake if possible
Walk for errands
Get off the bus or subway a stop before your stop
Sit in a chair then get up and sit down and repeat this 10 times
As you become more active, do more to become still more active.



Remember: Knowledge + Action = Power!®

Wishing you Physical, Mental and Spiritual Health

Norma J. Goodwin, M.D., Founder and President, Health Power,

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