| Activity | Benefits | Calories Burned |
| Running | Lower body | 920 (8 mph) |
| Rowing (vigorous) | Whole body | 815 |
| Cross-country skiing | Whole body | 610 (5-8 mph) |
| Bicycling | Lower body | 545 (13 mph) |
| Jogging | Lower body | 545 (5 mph) |
| Swimming (crawl) | Whole body | 545 (50yd/min) |
| Tennis (singles) | Modest upper body | 545 |
| Raquetball | Whole body | 475 |
| Skating | Lower body | 475 |
| Stair-Climbing | Lower or whole body | 410 |
| Weight-lifting | Specific muscles | 410 |
| Lawn-mowing (push mower) | Modest whole body | 410 |
| Golf | Some lower body | 375 |
| Low-impact aerobics | Whole body | 340 |
| Gardening | Some whole body | 340 |
| Walking | Lower body | 270 |
| Leaf-raking | Upper body | 270 |
| Housework | Some whole body | 240 |
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