Writer’s Workout Update:

Okay, the effort to lose weight for me is a slow one. In close to 90 days, I have managed to lose only 6 pounds. That means the choices I am making for diet and activity are conducive to maintaining a particular weight, but now conducive to losing weight. In short, for a temporary period of time, I am going to have to step up my game. For more information about the Writer’s Workout, read my introductory post.

In my efforts to drop the pounds without inventing fake activity to try and embrace the rest of my life, I found this chart helpful, because it gives options for normal activity. Not everything on the list is for everybody, but there is enough on the list that you can find a few something to add variety to your writer’s schedule.

Remember, a true writer recognizes that every hour of the day should contribute to honing their craft as a writer. The Writer’s Workout is no exception, since a healthy body contributes to both mental stamina and greater amounts of physical energy.

50 Regular Activities for Burning Calories

Special thanks to the Harvard Health Letter from 2004 for this chart:

Calories Burned per Hour
Sleeping 46
Watching TV 56
Sitting at computer 102
Doing light household chores 95
Standing in line 100
Playing with your dog 115
Playing with kids (not rigorous) 120
Driving 120
Shopping 135
Eating 140
Bowling 145
Cooking 186
Dancing (slow/waltz/foxtrot) 224
Lifting weights (light) 224
Household chores 225
Walking 230
Golfing (riding in cart) 260
Softball 260
Skateboarding 275
Gardening 300
Stretching 300
Light yoga 300
Lifting weights (vigorous) 446
Downhill skiing 315
Mowing the lawn 410
Golfing (walking w/ bag) 410
Volleyball 340
Baseball 365
Walking (4.5 mph) 372
Power walking 400
Dancing (disco/ballroom/square) 410
Hiking 440
Shoveling snow 446
Water skiing 446
Cross country skiing 500
Playing basketball 510
Tennis 520
Swimming 520
Scuba diving 520
Step aerobics (light impact) 520
Soccer 520
Biking (fast pace) 530
Circuit weight training 540
Football 600
Cross country skiing 600
Rocking climbing 600
Hockey 600
Stairclimber 600
Running (5 mph) 600
Rowing 632
Elliptical machine 670
Boxing 670
Water aerobics 720
Racquetball 740
Step aerobics (heavy impact) 744
Spinning 782
Jumping rope 900
Running (7.5 mph) 940
Bicycling (> 20 mph) 1220

Running and tennis are calling my name. I’ll see if I can get some sweaty pictures this week for social media.

SHARE this article if you think a chart like this is helpful in your efforts to promote a healthy lifestyle.


Jeff Cann · July 29, 2017 at 8:59 pm

I’m partial to spinning. If you can find a good class, you’ll lose weight for sure.

    srcyre · July 29, 2017 at 9:53 pm

    I don’t know about a class but I know a few decent pubs that’ll get me spinning for sure. 🍺

Ellie Cyre · August 1, 2017 at 4:53 pm

Just FYI. 1 lb. is 3500 calories. So you can calculate how long you need to play tennis to lose 1 lb.

    srcyre · August 1, 2017 at 5:05 pm

    I found that out just today. Thanks, Author’s Mom!

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