Select
the day for which you want to add your exercise. Your recommended plan
exercise or your frequent exercise is shown in the shaded areas below.
If you did something different for exercise, delete those and add your
new exercises using the options below. When you are done, click update
at the bottom of the page.
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Add Exercise
Calorie Expenditure
cardio exercises
Aerobics, general
Aerobics, high impact
Aerobics, low impact
Archery (nonhunting)
Backpacking, general
Badminton, competitive
Badminton, social, general
Basketball, game
Basketball, officiating
Basketball, shooting baskets
Basketball, wheelchair
Bicycling, <10 mph, leisure
Bicycling, >20 mph, racing
Bicycling, 16-19 mph, very fast, racing
Bicycling, Mountain or BMX
Bicycling, stationary, general
Biking, 10-11.9mph, light effort
Biking, 12-13.9mph, moderate
Biking, 14-15.9mph, vigorous
Biking, stationary, light effort
Biking, stationary, moderate effort
Biking, stationary, very light effort
Biking, stationary, very vigorous
Biking, stationary, vigorous effort
Billiards
Bowling
Boxing, in ring, general
Boxing, punching bag
Boxing, sparring
Broomball
Calisthenics vigorous effort
Calisthenics, light/moderate effort
Canoeing, on camping trip
Canoeing, rowing, light effort
Canoeing, rowing, moderate effort
Canoeing, rowing, vigorous effort
Circuit training, general
Cleaning, heavy, vigorous effort
Cleaning, house, general
Cleaning, light, moderate effort
Coaching: football, soccer, etc.
Construction, outside, remodeling
Cooking or food preparation
Cricket (batting, bowling)
Croquet
Curling
Dancing, ballroom, fast
Dancing, ballroom, slow
Dancing, general
Dancing: aerobic, ballet, modern
Diving, springboard or platform
Fencing
Fishing from boat, sitting
Fishing from river bank, standing
Fishing in stream, in waders
Fishing, general
Fishing, ice, sitting
Football, baseball: playing catch
Football, competitive
Football, touch, flag, general
Frisbee playing, general
Frisbee, ultimate
Gardening, general
Golf, carrying clubs
Golf, general
Golf, miniature or driving range
Golf, pulling clubs
Golf, using power cart
Gymnastics, general
Hackysack
Handball, general
Handball, team
Health club exercise, general
Hiking, cross country
Hockey, field
Hockey, ice
Horse grooming
Horse racing, galloping
Horseback riding, general
Horseback riding, trotting
Horseback riding, walking
Hunting, general
Jai alai
Jog on treadmill (6 mph)
Jog on treadmill (6 mph)
Jog on treadmill (6 mph)
Jog on treadmill (6.5 mph)
Jog, treadmill, 7 mph
Jog, treadmill, 7.5 mph
Jog, treadmill, 8 mph
Jog, treadmill, 8.5 mph
Jogging, general
Judo, karate, kick boxing
Kayaking
Kickball
Lacrosse
Marching band, playing instrument, walking
Mowing lawn, general
Mowing lawn, riding mower
Paddleboat
Painting, papering, plastering
Polo
Pushing stroller, w/child
Race walking
Racquetball, casual, general
Racquetball, competitive
Raking lawn
Rest
Rock climbing, ascending rock
Rock climbing, rappelling
Rope jumping, fast
Rope jumping, moderate, general
Rope jumping, slow
Rowing, stationary, light effort
Rowing, stationary, moderate
Rowing, stationary, very vigorous
Rowing, stationary, vigorous
Rugby
Running track, team practice
Running, 10 mph (6 min mile)
Running, 10 mph (6 min mile)
Running, 10.9 mph (5.5 min mile)
Running, 10.9 mph (5.5 min mile)
Running, 5 mph (12 min mile)
Running, 5.2 mph (11.5 min mile)
Running, 6 mph (10 min mile)
Running, 6 mph (10 min mile)
Running, 6.7 mph (9 min mile)
Running, 6.7 mph (9 min mile)
Running, 7 mph (8.5 min mile)
Running, 7 mph (8.5 min mile)
Running, 7.5mph (8 min mile)
Running, 7.5mph (8 min mile)
Running, 8 mph (7.5 min mile)
Running, 8 mph (7.5 min mile)
Running, 8.6 mph (7 min mile)
Running, 8.6 mph (7 min mile)
Running, 9 mph (6.5 min mile)
Running, 9 mph (6.5 min mile)
Running, cross country
Running, cross country
Running, general
Running, in place
Running, on a track, team practice
Running, stairs, up
Running, stairs, up
Running, training, pushing wheelchair
Running, wheeling, general
Running/pushing wheelchair
Sailing, in competition
Sailing, windsurfing
Scrubbing floors, on knees
Shoveling snow, by hand
Shuffleboard, lawn bowling
Skateboarding
Skating, ice, 9 mph or less
Skating, ice, general
Skating, ice, rapidly, > 9 mph
Skating, ice, speed, competitive
Skating, roller
Ski jumping (climb carrying skis)
Ski machine, general
Skiing, downhill, light effort
Skiing, downhill, moderate effort
Skiing, downhill, vigorous, racing
Skiing, snow, general
Skiing, water
Skiing, x-country, >8 mph, racing
Skiing, x-country, max effort
Skiing, x-country, moderate effort
Skiing, x-country, slow
Skiing, x-country, vigorous effort
Skimobiling, water
Skin diving, scuba diving, general
Snorkeling
Snow shoeing
Snowmobiling
Soccer, casual, general
Soccer, competitive
Softball, officiating
Softball/baseball
Squash
Stair-treadmill ergometer, general
Stationary cycle (level 3)
Stationary cycle (level 4)
Stationary cycle (level 5)
Surfing, body or board
Sweeping garage, sidewalk
Swim, freestyle, fast, vigorous
Swim, freestyle, light/moderate
Swim, treading water, moderate
Swim, treading water, vigorous
Swimming, backstroke, general
Swimming, breaststroke, general
Swimming, butterfly, general
Swimming, leisurely, general
Swimming, sidestroke, general
Swimming, synchronized
Table tennis, ping pong
Tai chi
Teaching aerobics class
Tennis, doubles
Tennis, general
Tennis, singles
Tobogganing, bobsledding
Volleyball, beach
Volleyball, competitive
Volleyball, noncompetitive
Walk on treadmill (5 mph)
Walk on treadmill (5.5 mph)
Walk on treadmill (Level 1)
Walk on treadmill (Level 2)
Walk on treadmill (Level 2)
Walk on treadmill (Level 3)
Walk/run-playing w/child-moderate
Walk/run-playing w/child-vigorous
Walking, 2.0 mph, slow pace
Walking, 3.0 mph, mod. pace
Walking, 3.5 mph, uphill
Walking, 3.5 mph, uphill
Walking, 4.0 mph, very brisk pace
Walking, carrying infant or 15 lbs
Walking, grass track
Walking, upstairs
Walking, using crutches
Wallyball, general
Water aerobics, water calisthenics
Water polo
Water volleyball
Weightlifting, vigorous
Whitewater kayaking/canoeing
strength training workouts
Full body exercise - high intensity
Full body exercise - low intensity
Full body exercise - moderate intensity
Lower body workout - high intensity
Lower body workout - low intensity
Lower body workout - moderate intensity
Rest/Stretch
Upper body workout - high intensity
Upper body workout - low intensity
Upper body workout - moderate intensity
Weightlifting, light or moderate
change to another plan recommendation
CARDIO EXERCISES
Aerobics, general
Aerobics, high impact
Archery (nonhunting)
Backpacking, general
Badminton, social, general
Basketball, officiating
Basketball, shooting baskets
Bicycling, <10 mph, leisure
Bicycling, >20 mph, racing
Bicycling, 16-19 mph, very fast, racing
Bicycling, Mountain or BMX
Biking, 10-11.9mph, light effort
Biking, stationary, light effort
Biking, stationary, moderate effort
Billiards
Bowling
Boxing, in ring, general
Boxing, punching bag
Boxing, sparring
Broomball
Calisthenics vigorous effort
Calisthenics, light/moderate effort
Canoeing, on camping trip
Canoeing, rowing, light effort
Canoeing, rowing, moderate effort
Canoeing, rowing, vigorous effort
Circuit training, general
Cleaning, heavy, vigorous effort
Cleaning, house, general
Cleaning, light, moderate effort
Coaching: football, soccer, etc.
Cooking or food preparation
Cricket (batting, bowling)
Croquet
Curling
Dancing, ballroom, fast
Dancing, ballroom, slow
Dancing, general
Fencing
Fishing from boat, sitting
Fishing from river bank, standing
Fishing in stream, in waders
Fishing, general
Fishing, ice, sitting
Football, baseball: playing catch
Frisbee, ultimate
Gardening, general
Golf, general
Golf, miniature or driving range
Golf, pulling clubs
Golf, using power cart
Health club exercise, general
Hiking, cross country
Hockey, field
Horse grooming
Horse racing, galloping
Horseback riding, general
Horseback riding, trotting
Horseback riding, walking
Hunting, general
Jai alai
Jog on treadmill (6 mph)
Jog on treadmill (6 mph)
Jog on treadmill (6.5 mph)
Jogging, general
Kayaking
Kickball
Marching band, playing instrument, walking
Mowing lawn, general
Mowing lawn, riding mower
Paddleboat
Painting, papering, plastering
Pushing stroller, w/child
Racquetball, casual, general
Raking lawn
Rest
Rope jumping, slow
Rowing, stationary, light effort
Rowing, stationary, moderate
Rowing, stationary, vigorous
Running track, team practice
Running, 5 mph (12 min mile)
Running, 5.2 mph (11.5 min mile)
Running, 6 mph (10 min mile)
Running, 6.7 mph (9 min mile)
Running, 7 mph (8.5 min mile)
Running, 7.5mph (8 min mile)
Running, 8 mph (7.5 min mile)
Running, 8.6 mph (7 min mile)
Running, 9 mph (6.5 min mile)
Running, cross country
Running, general
Running, in place
Running, wheeling, general
Running/pushing wheelchair
Sailing, in competition
Sailing, windsurfing
Scrubbing floors, on knees
Shoveling snow, by hand
Shuffleboard, lawn bowling
Skating, ice, 9 mph or less
Skating, ice, general
Skating, ice, rapidly, > 9 mph
Skating, ice, speed, competitive
Skating, roller
Ski machine, general
Skiing, downhill, light effort
Skiing, downhill, moderate effort
Skiing, downhill, vigorous, racing
Skiing, snow, general
Skiing, water
Skiing, x-country, moderate effort
Skiing, x-country, slow
Skiing, x-country, vigorous effort
Skimobiling, water
Skin diving, scuba diving, general
Snorkeling
Snow shoeing
Snowmobiling
Soccer, casual, general
Softball, officiating
Softball/baseball
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