HOW HARD SHOULD I EXERCISE?

Your target heart rate should be between 50% to 85% of your maximum heart rate. This range indicates the intensity level at which your heart should ideally beat during exercise. To calculate your maximum heart rate, subtract your age from 220.

CALORIES BURNT UP IN 30 MINS:

Here are the estimated figures for a 60 kg woman and an 85 kg man

GENERAL EXERCISE:

Walking (moderate) 4 to 5.6 km/h: W 120-134, M 170-190 calories

Walking (brisk) 5.6 to 6 km/h: W 135-150 calories M 190-210

Jogging 6.5 km/hr: W 240 calories, M 340 calories

Running 9.5 km/hr: W 315 calories, M 450 calories

Cycling: W 200-225 calories M 280-315 calories

Swimming (breaststroke): W 300 calories / M 400 calories

Salsa Dancing: W 200 calories / M 250 calories

Pilates: W 175 calories / M 240 calories

Zumba: W 300 calories / M 400 calories

High-intensity Interval Training: W 300 calories / M 400 calories

Hiking: W 200 calories / M 266 calories

Jumping Rope: W 300 calories / M 400 calories

Martial Arts: W 300 calories / M 400 calories

Stair Climbing: W 225 calories / M 300 calories

Calisthenics: W 135 calories / M 180 calories

Squash: W 300 calories / M 400 calories

Grappling or Wrestling: W: 225 calories / M: 300 calories

OTHER LEISURE & LIGHT ACTIVITIES:

Vacuuming: W 75 calories / M100 calories

Car Washing: W 125 calories / M 166 calories

Sweeping: W 90 calories / M 120 calories

Gardening: W 150 calories / M 200 calories

Watching TV/Computer: W 40 calories / M 50 calories

Sleeping: W 23 calories / M 30 calories

As you can see, activities that involve more muscle groups or more intense movements, will generally burn more calories than those that are less intense or focus on smaller muscle groups.

NB: It's important to note that these are only estimates, and the actual number of calories burned during exercise can vary based on a number of factors, such as age, fitness level, and the intensity of the activity.

So, get moving, as physical activity will not only help you to maintain a healthy weight, but it will also improve your general quality of life and give you more Joie de vivre!