Review Article

Fortifying the Treatment of Prostate Cancer with Physical Activity

Table 1


Calories expended

Gym activities
Weight lifting (general)133
Water aerobics178
Stretching, Hatha yoga178
Calisthenics (moderate)200
Riders (i.e., HealthRider)222
Aerobics (low impact)244
Stair-stepper machine (general)266
Teaching aerobics266
Weight lifting (vigorous)266
Aerobics, step (low impact)311
Aerobics (high impact)311
Bicycling, stationery (moderate)311
Rowing, stationery (moderate)311
Calisthenics (vigorous)355
Circuit training (general)355
Rowing, stationery (vigorous)377
Elliptical trainer (general)400
Ski machine (general)422
Aerobics, step (high impact)444
Bicycling, stationery (vigorous)466

Outdoor activities
Planting seedlings and shrubs178
Raking lawn178
Sacking grass or leaves178
Gardening (general)200
Mowing lawn (push, power)200
Operate snow blower (walking)200
Plant trees200
Gardening (weeding)205
Carrying and stacking wood222
Digging and spading dirt222
Laying sod/crushed rock222
Mowing lawn (push, hand)244
Chopping and splitting wood266
Shoveling snow (by hand)266

Home and daily life activities
Sleeping28
Watching TV33
Reading (sitting)50
Standing in line56
Cooking111
Child care (bathing, feeding, etc.)155
Food shopping (with cart)155
Moving (unpacking)155
Playing w/kids (moderate effort)178
Heavy cleaning (wash car and windows)200
Child games (hopscotch, jacks, etc.)222
Playing w/kids (vigorous effort)222
Moving (household furniture)266
Moving (carrying boxes)311

Home repair
Autorepair133
Wiring and plumbing133
Carpentry (refinish furniture)200
Lay or remove carpet/tile200
Paint, paper, remodel (inside)200
Cleaning rain gutters222
Hanging storm windows222
Paint house (outside)222
Carpentry (outside)266
Roofing266

In 30 minutes for a 185 lb man. Table created with data from Harvard Health Publications.