Minimal Activities

(Do these activities only a few times a month, or at least only once a week.)

• sitting or lying around
• playing mahjong, bingo, or any card games
• sitting down doing needle work
• indulging in computer games or web surfing
• watching TV all day

(Burns 0.03 Kcal/min/kg)

‘Often' Activities

(Do these activities 2 to 3 times a week, at least 30-45 minutes.)

Leisure Activities

• mall-strolling
• playing golf
• bowling

(Burns 0.04-0.09 Kcal/min/kg)

Strength and Flexibility Exercises

• stretching
• Yoga
• Tai Chi
• Ballet
• resistance training

(Burns 0.04-0.12 Kcal/min/kg)

Regular Activities

(Do these activities 3 to 5 times a week, at least 30-45 minutes.)

Recreational Activities

• ballroom dancing
• skating or roller-blading
• playing tennis
• basketball, baseball, volleyball badminton, etc.

(Burns 0.05-0.14 Kcal/min/kg)

Aerobic Exercise

• brisk walking
• running or jogging
• aerobic dancing
• aero kick-boxing
• bicycling
• swimming

(Burns 0.08-0.23 Kcal/min/kg)

Habitual Activities

(Do these activities everyday, as often as possible throughout the day, at least 10 minutes at a time for 30 minutes a day.)

• doing household chores like gardening
• walking the dog
• running errands
• walking to the store, banks, or church
• taking longer routes or adding extra steps to your daily routes
• parking your car farther away
• taking the stairs instead of the elevator
• taking stretch breaks at home or work

(Burns 0.04-0.10 Kcal/min/kg)

Do day to day Habitual and Regular activities for metabolic efficiency. Prefer the equivalent calorie-burning leisure and recreational activities, and enjoy Aerobic, Strength, and Flexibility activities as often as you can.

~Ae Dechavez

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