calories burned while gardening

How many calories do we burn with everyday activities? Increasing your activity level may be easier than you think.

As we age, regular exercise that gets our heart going becomes more and more important, for reasons you probably already know:

  • It may help lower high blood pressure, plus help to prevent and control diabetes.
  • It can help you lose excess weight or stay at a healthy weight, which also helps to lower your risk of heart disease.
  • Being a couch potato greatly increases your risk of developing heart disease and suffering a heart attack.
SHOP NOW for Low Prices on Amazon's Top 100* Best Selling Weight Loss Products
+ Free Shipping & Returns on Eligible Items.
(*Amazon's Top 100 list updated hourly.)

While it's true that sedentary activities like working at a computer or watching TV do burn a tiny amount of calories, what the heart needs is a moderate-to-vigorous physical experience, most days of the week, to stay healthy. You don't need to join a gym or take up marathon running, either. This chart shows the calories burned per hour for a variety of activities by a person weighing 154 pounds (a lighter person burns fewer calories; a heavier one burns more).

Moderate Physical Activity
Calories Burned
per Hour
Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (less than 10 mph) 290
Walking (3.5 mph) 280
Weight lifting (light workout) 220
Stretching 180

Vigorous Physical Activity
Calories Burned
per Hour
Running/jogging 590
Bicycling (more than 10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics 480
Walking (4.5 mph) 460
Heavy yard work
(chopping wood, for example)
Weight lifting (vigorous) 440
Basketball (vigorous) 440

Generally, the more vigorous your activity, and the more time you spend on it, the more health benefits you'll receive. But any exercise is better than no exercise, so don't shy away from moderate-intensity activities, too. When done briskly for 30 minutes or longer most days of the week, the activities listed in the box below on the right side can help condition your heart and lungs, and reduce your risk of heart disease.

Vigorous Activity
Moderate Activity
Aerobic dancing Bicycling (less than 10 mph)
Basketball Downhill skiing
Bicycling (more than 10 mph) Dancing
Cross-country skiing Gardening
Hiking (up hill) Golf (on foot)
Ice Hockey/field hockey Hiking (flat ground)
Jogging/running (at least 5 mph) Horseback riding
Jumping rope Roller skating/ice skating
Soccer Softball
Stair climbing Swimming
Tennis (singles) Tennis (doubles)
Walking briskly (4.5 mph) Walking moderately (3.5 mph)
Weight lifting (vigorous effort) Weight lifting (moderate effort)
Yard work (heavy) Yard work (light)

Tips to help get you started exercising

Experts advise that one of the best ways to start and stay with activity is to find something you enjoy, and that fits into your life. If you can't stand treadmills, walk; if bicycling hurts your back, try a recumbent (leaning back) bike; if you love to swim but a health club isn't in your budget, how about the local YMCA?

Other tips include involving friends or family members, breaking your daily activities into smaller amounts (if this is all your schedule allows), look for "fitness opportunities" such as time you'd normally spend watching TV.

Tactics like these eliminate excuses from the start, and make it easier to fit activity around you and your life -- instead of vice versa.

This year, give your heart the attention it deserves, and get moving!

From the Research Desk...

green leafy vegetables reduce diabetes risk
Eating more green leafy veggies may reduce diabetes risk

Leicester, United Kingdom: Eating more leafy green vegetables can significantly reduce the risk of type 2 diabetes, it was reported in the British Medical Journal.

Scientists reviewed six studies that involved over 220,000 participants, and found that eating 1.5 extra servings of green leafy vegetables a day reduced the risk of type 2 diabetes by 14%. Eating more fruits and vegetables combined didn't significantly affect this risk.

Study authors suggest that green leafy vegetables may reduce type 2 diabetes risk due to their high antioxidant and magnesium content. They suggest that offering tailored advice to encourage people to eat more of these vegetables should be investigated further.

Benefits of walnuts and walnut oil for managing stress

University Park, Pennsylvania: Adding walnuts or walnut oil to the diet may help improve the body's reaction to stress, new research from Penn State reveals.

In the study, 22 healthy adults were given all meals and snacks during three diet periods of six weeks each. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. All it took to see these results was 9 whole walnuts (18 halves).

eat walnuts to help stress management

"This is the first study to show that walnuts and walnut oil reduce blood pressure during stress," said Sheila G. West, associate professor of Biobehavioral Health at Penn State. "This is important because we can't avoid all of the stressors in our daily lives. This study shows that a dietary change could help our bodies better respond to stress."

A small group of participants were given flax oil in addition to walnuts/walnut oil. This group showed improvements in a test of vascular health and a reduction in c-reactive protein, a measurement of inflammation.

New England Tips for Healthy Living...

The strong between stress, cortisol and weight gain

Ever find yourself overeating, or eating unhealthy foods when you are stressed out? This could be more than just so-called emotional eating. A hormone that helps your body deal with stress can also lead to hunger cravings -- and eventual weight gain -- when your stress load becomes too heavy.

Cortisol -- the "stress hormone" that can pack on the pounds.
The hormone cortisol is secreted when the body experiences stress. Cortisol is typically beneficial to the body, playing a significant role in the body's utilization of fat, protein and carbohydrates, as well as the regulation of cardiovascular function. However, excessive levels of cortisol, usually caused by a state of chronic stress, can lead to a number of health problems, including:stress and weight gain

  • Impaired brain function
  • Suppressed thyroid function
  • Decreased bone density
  • Increased appetite
  • Weight gain (particularly in the abdomen)
  • Depression

The "stress hormone" appetite.
Cortisol is a powerful signal to increase appetite and store fat. Higher levels of cortisol tell your brain that you're hungry. They also tell your fat cells to store as much fat as they can without releasing it. Being in a state of chronic stress can lead to cravings for high-fat, high-carb foods -- and this reactive habit can lead to dangerous weight gain, specifically around the waist, high blood pressure, elevated lipids (fats in the blood), elevated blood sugar levels and type 2 diabetes. In fact, chronic stress is considered a major contributing factor to obesity.

Ways to decrease stress.
Reducing stress is easier said than done, but by doing so, you can help decrease the impact it can have on your body. Incorporate these techniques for stress reduction into your daily life:

  • Exercise regularly (both aerobic, like walking, swimming and running as well as anaerobic strength building).
  • Get sufficient sleep
  • Practice relaxation techniques, like yoga, tai chi, deep breathing and positive mental imagery
  • Avoid excessive sugar and caffeine

Certainly, some stress is unavoidable. But by adopting smart lifestyle habits, you can help avoid its adverse effects on your health and weight.

Low Prices on Best Selling


Join Our Discussions at:
A Sampling of Today's Health News Headlines
L.A. Times - Health
L.A. Times - Health
Health news, science, advice and key articles.
07/12/2020 07:52 PM
Fifth jockey who raced at Los Alamitos tests positive for coronavirus

Flavien Prat, last year's Kentucky Derby winner, is one of five jockeys who raced at Los Alamitos recently to test positive for the coronavirus.

07/12/2020 06:02 PM
Dodgers closer Kenley Jansen feeling better after positive coronavirus test

Dodgers reliever Kenley Jansen says he was unable to make the start of training camp after testing positive for the coronavirus.

07/12/2020 05:53 PM
Los Angeles County records 3,322 new coronavirus cases, 18 deaths

Los Angeles County continued to report a surge in coronavirus cases Sunday, tallying 3,322 new cases of the virus and 18 related deaths.

07/12/2020 02:39 PM
As infections soar, Trump finally dons a face mask. At this point, will it help?

As COVID-19 spiked across the U.S., Trump finally backed down and wore a face mask. Is it too late for him to ease the health crisis and culture wars?

07/12/2020 12:31 PM
California coronavirus-related deaths top 7,000 as infection spread worsens

California coronavirus deaths top 7,000 as infection spread worsens

07/12/2020 10:00 AM
Union vote highlights coronavirus crisis for California's home day care providers

After close to two decades of organizing and legislative struggle, tens of thousands of babysitters, early childhood educators and home day care proprietors will vote this month on whether to unionize, a move many hope will reinvigorate California's ailing child care system in a moment of unprecedented crisis from the coronavirus.


07/13/2020 05:00 AM
Behold Vermont, From Above
These aerial images — stunning in their abstraction — evoke a powerful sense of transcendence and tranquility.
07/13/2020 05:00 AM
How a Couple Got Each Other Through Cancer
What happens when the parents of a young daughter have consecutive bouts of cancer? They close ranks — and reach out.
07/13/2020 05:00 AM
Whipped by the ‘Long Tail’ of the Coronavirus
When the E.R. nurse asked if I’d been short of breath that day, I replied that I’d been short of breath for 65 days.
07/12/2020 01:25 PM
Man, 30, Dies After Attending a ‘Covid Party,’ Texas Hospital Says
“I thought this was a hoax,” the man told his nurse, a hospital official said.
07/11/2020 05:00 PM
Tackle Reopening Choices as a Couple
The world is reopening, and differing levels of anxiety can strain already tense relationships. Here are some strategies for getting through it together.
07/11/2020 10:08 AM
How to Reopen Schools: What Science and Other Countries Teach Us
The pressure to bring American students back to classrooms is intense, but the calculus is tricky with infections still out of control in many communities.
07/10/2020 06:39 PM
Study of Coronavirus in Pregnant Women Finds Striking Racial Differences
About 10 percent of Black and Latino participants in a Philadelphia study of pregnant women had been exposed to the coronavirus, compared with 2 percent of white participants.
07/10/2020 05:00 AM
What Happens When You’re Disabled but Nobody Can Tell
The author and clinical psychologist Andrew Solomon examines the disabilities that ramps and reserved parking spots don’t address.
07/10/2020 05:00 AM
Help Shape Our Reporting on Disability and Accessibility in America
Our journalists want to hear your questions about and experiences with disability and accessibility in the U.S.
NBC News Health
NBC News Health
NBC News Health
07/13/2020 04:33 AM
COVID-19 turned college towns into ghost towns and businesses are struggling to survive
“When a university sneezes, the town gets pneumonia. Now when the university has pneumonia, what does that mean for the town?” one professor said.
07/12/2020 09:29 PM
Do children spread coronavirus? What doctors say about going back to school
Evidence suggests that children aren't as susceptible as adults to COVID-19, but the risks aren't the same for all young people.
07/12/2020 06:49 PM
5 pediatricians on the safety of schools amid pandemic
Experts agreed that most children do not get as sick as adults when infected with the coronavirus and are less likely to transmit the disease. While some said they don't favor opening schools so soon, all 5 agreed that the benefits of in-person schooling outweigh the risks — but the key is to reopen safely.
07/12/2020 06:08 PM
These states have the most coronavirus cases. See the day-by-day breakdown.
From New York to Washington, see the per-day count of new, confirmed COVID-19 cases in each state. Updated daily.
07/12/2020 06:08 PM
Graphic: Coronavirus deaths in the U.S., per day
More than 100,000 people have died in the U.S. of COVID-19. Track which states are getting hit the hardest and which direction the country's death rate is going. Updated daily.
07/12/2020 06:07 PM
Chart: See the day-by-day size of the coronavirus outbreak
Track the number of new COVID-19 cases per day around the rest of the world. Updated daily.
07/12/2020 11:51 AM
DeVos defends push to reopen schools as Trump administration is accused of 'messing with' children's health
"Going back to school presents the biggest risk for the spread of the coronavirus," said House Speaker Nancy Pelosi. "They ignore science and they ignore governance to make this happen."
Showing comment(s)
June 2, 2013
Eating walnuts may be helpful in managing stress but I have to think that moderate exercise (like the activities listed in your section at the top of the page) and meditation are still the most important ways to control stress.
Jamie at
June 2, 2013
Hi Donna, Thank you for your message. I've always been resistant to meditation -- thinking I don't have time. Your post prompted me to do a little research, however, and it looks like even just 2-3 minutes of meditation may be helpful for reducing stress:
(And even I can certainly afford that.)
Copyright 2020 All rights reserved. rss Subscribe to our RSS
Information provided here should not be relied on to diagnose, treat, cure or prevent any condition, disease or illness. Please consult with your physician or health care professional for guidance on any health concern. is a commercial website and is not affiliated with any government agency, university, or private medical center. COMPENSATION DISCLOSURE: This site may be compensated for products promoted here. Read our Privacy Policy and Terms of Use.