summer safety
Stay Motivated: Mix Up Your Fitness Routine
| Activity | Calories used per 30 mins.* | Benefits |
| Biking (12-14 mph) | 258 | strengthens lower body; non-impact**; aerobic |
| Canoeing | 225 | strengthens upper body; non-impact |
| Dancing | 145 | strengthens lower body; aerobic |
| Gardening | 161 | strengthens whole body |
| Hiking | 193 | strengthens lower body; aerobic |
| Jogging | 225 | strengthens lower body; aerobic |
| Kayaking | 161 | strengthens whole body; non-impact |
| Swimming (laps) | 258 | strengthens upper body; non-impact; aerobic |
| Tennis | 225 | strengthens whole body |
| Walking (4 mph) | 129 | strengthens lower body; aerobic |
*Calorie expenditure is for a 135-lb. woman
**A non-impact activity is helpful if you have joint or bone problems. Most women need some regular impact exercise to build bone strength and help prevent osteoporosis.
Source for calorie expenditure: Dept. of Kinesiology and Health, Georgia State Univ.
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