I am often asked, "how many calories are burned while gardening?" This is not a simple question as there is little research and gardening techniques vary widely. Most don't garden like I do, following the aerobic model and thinking in terms of repetitions and sets, exaggerated range of motion, switching between a right and left-handed stance and changing tasks and motion often (now, there's a mouthful !)
Below are some estimates, derived from a variety of sources. Also, note that many sources simply borrow from one another and even I have been quoted many times as an "expert." The simple fact is that gardening can be great exercise, and done properly, can burn as many calories as more traditional exercises such as walking, running and cycling.
Calories Burned During Common Gardening Activities
The following chart gives the calories burned during 30 minutes of the activity for a 180-pound person. Generally, a person who weighs more will burn more calories than the amount shown here. Likewise, a person weighing less burns fewer calories.
Typical calories burned in 30 minutes of:
| Sleeping 36 | 72 |
| Sitting quietly 40 | 80 |
| Watering lawn or garden 61 | 122 |
| Mowing lawn (riding) 101 | 202 |
| Trimming shrubs (power) 142 | 284 |
| Raking 162 | 324 |
| Bagging leaves 162 | 324 |
| Planting seedlings 162 | 324 |
| Mowing (push with motor) 182 | 364 |
| Planting trees 182 | 364 |
| Snow thrower (walking) 182 | 364 |
| Trimming shrubs (manual) 182 | 364 |
| Weeding 182 | 364 |
| Clearing land 202 | 404 |
| Digging, spading, tilling 202 | 404 |
| Laying sod 202 | 404 |
| General gardening 202 | 404 |
| Chopping wood 243 | 486 |
| Gardening with heavy power tools 243 | 486 |
| Mowing lawn (push mower) 243 | 486 |
| Shoveling snow 243 | 486 |
| Double digging 344 | 688 |
| Shoveling heavy snow 364 | 728 |
Information above from an article by Dan Hickey, a former editor of National Gardening. http://www.doityourself.com/stry/gardenexercise
| Calories burned while you garden:
These are for a 180 pound man. If you weigh less, you'll burn fewer calories.
|
Calories Expended During Certain Activities:
| ACTIVITY* | Calories expended in 30 minutes Male (175 lbs) | Calories expended in 30 minutes Female (135 lbs) |
| Biking 12-13.9 mph (moderate effort) | 334 | 258 |
| Circuit Training | 334 | 258 |
| Stretching, hatha yoga | 167 | 129 |
| Dancing - general | 188 | 145 |
| Dancing - ballet, modern | 251 | 193 |
| House Cleaning - vigorous (mop, wash car) | 188 | 145 |
| House Cleaning - light (dusting, vacuuming) | 104 | 81 |
| Playing w/ kids moderate - walk/run | 167 | 129 |
| Gardening | 209 | 161 |
| Mowing lawn - Hand mower | 251 | 193 |
| Running - 6 mph | 418 | 322 |
| Jogging | 292 | 225 |
| Basketball - Game | 334 | 258 |
| Children's Games | 209 | 161 |
| Football | 334 | 258 |
| Frisbee | 125 | 97 |
| Horseback Riding | 167 | 129 |
| Skating | 292 | 225 |
| Soccer | 292 | 225 |
| Softball/Baseball | 209 | 161 |
| Tennis | 292 | 225 |
| Hiking | 251 | 193 |
| Walking - 4 mph, level surface | 167 | 129 |
| Walking - leisure | 146 | 113 |
| Canoeing/Rowing - moderate | 292 | 225 |
| Kayaking | 209 | 161 |
| Swimming laps freestyle - moderate | 334 | 258 |
For more information, my books, Fitness the Dynamic Gardening Way, is available!
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