Table 5.

Types of moderate exercise that can burn 150 kcal (22)

Daily activities	Sports activities
Washing or polishing a car for 45–60 min	Playing volleyball for 45–60 min	Less tiresome, more time consuming
Washing windows or the floor for 45–60 min	Playing with soccer ball for 45–60 min
Gardening for 30–45 min	Walking 1.5 km in 35 min
Using wheelchair for 30–40 min	Shooting a basketball for 30 min
Pushing a wheel for 30 min for 2 km	Biking 6 km in 30 min
Walking 2.5 km in 30 min	Dancing swiftly for 30 min	More tiresome, less time consuming
Climbing stairs for 15 min	Exercising in water for 30 min
	Swimming cycles for 20 min
	Playing basketball for 15–20 min
	Biking 5 km for 15 min
	Jumping rope for 15 min
	Running 2 km in 15 min