Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.(NHS)

For more information, see the fitness section of Live Well:

Personalised activities giving calorie expenditure for different acitivities ( U.S. Website )

I include some information from a calorie book indicating hourly calorie expenditure. I would probably trust the calculator above more than the below table which is for an indication of relative calorie burn only.

Hourly Calorie Requirement
Activity Women Men
Eating, Sitting 84 112
Bowling 207 270
Cycling mod, hard 192,507 256,660
Walking – moderate 168 224
Running mod,hard 444,692 592,900
Domestic Work 153 200
Swimming 230,480 300,640
Gardening – active 276  368
 Tennis  336  448



The Big Track

This is a link to a guide to Nottinghamshire’s waterside car free route.

Change4Life is all about making small changes for a healthier future. Eight easy ways to Change4Life are: 60 active minutes, 5 a day, sugar swaps, snack check, me sized meals, meal time, cut back fat and up and about.


For more information visit: www.nhs.uk/change4life.

Get Moving Nottingham

 eXercise Factor – this site give you lots of local information to help you lead a healthier lifestyle:


Directory of Healthy Living Opportunities


This document includes information on a wide range of physical activity and healthy eating opportunities for children, young people and families.

altDirectory of Healthy Living Opportunities


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