*Please consult your physician before starting any physical activity program.
| Activity | Intensity | Calories Used |
| Volleyball, noncompetitive | Moderate | 70 |
| Walking, moderate pace (3 mph, 20 minutes/mile) | Moderate | 81 |
| Walking, brisk pace (4 mph, 15 minutes/mile) | Moderate | 94 |
| Table Tennis | Moderate | 94 |
| Raking leaves | Moderate | 94 |
| Social dancing | Moderate | 103 |
| Lawn mowing (powered push mower) | Moderate | 103 |
| Jogging (5 mph, 12 minutes/mile) | Hard | 167 |
| Field Hockey | Hard | 188 |
| Running (6 mph, 10 minutes/mile) | Very Hard | 231 |
Source: adapted from the Surgeon General’s Report on Physical Activity and Health, 1996.