Volleyball

Volleyball slideshow

Lawrence North volleyball players allegedly banned from kneeling during national anthem

Several parents believe their child’s right were violated after officials allegedly told volleyball players they would be disqualified from games if they disrespected the national anthem. The Indiana High School Athletic Association, the organization that oversees sports officials, said they are “silent” when it comes to what high school athletes choose to do during the anthem

Lawrence North volleyball players allegedly banned from kneeling during national anthem

Several parents believe their child’s right were violated after officials allegedly told volleyball players they would be disqualified from games if they disrespected the national anthem. The Indiana High School Athletic Association, the organization that oversees sports officials, said they are “silent” when it comes to what high school athletes choose to do during the anthem

Lawrence North volleyball players allegedly banned from kneeling during national anthem

Several parents believe their child’s right were violated after officials allegedly told volleyball players they would be disqualified from games if they disrespected the national anthem. The Indiana High School Athletic Association, the organization that oversees sports officials, said they are “silent” when it comes to what high school athletes choose to do during the anthem

Lawrence North volleyball players allegedly banned from kneeling during national anthem

Several parents believe their child’s right were violated after officials allegedly told volleyball players they would be disqualified from games if they disrespected the national anthem. The Indiana High School Athletic Association, the organization that oversees sports officials, said they are “silent” when it comes to what high school athletes choose to do during the anthem

MW Women’s Volleyball Players of the Week- 10/16

Air Force’s Denise Ssozi and Kathleen Medill were nominated as this week’s Offensive and Defensive Players of the Week.

MW Women’s Volleyball Players of the Week- 10/16

Air Force’s Denise Ssozi and Kathleen Medill were nominated as this week’s Offensive and Defensive Players of the Week.

MW Women’s Volleyball Players of the Week- 10/16

Air Force’s Denise Ssozi and Kathleen Medill were nominated as this week’s Offensive and Defensive Players of the Week.

MW Women’s Volleyball Players of the Week- 10/16

Air Force’s Denise Ssozi and Kathleen Medill were nominated as this week’s Offensive and Defensive Players of the Week.

People play beach volleyball on a hot day in Barceloneta beach in Barcelona

People play beach volleyball on a hot day in Barceloneta beach in Barcelona, Spain, October 15, 2017. REUTERS/Gonzalo Fuentes

French soldiers play volleyball at the Operational Desert Plateform Camp (PfOD) in Gao

French soldiers play volleyball at the Operational Desert Plateform Camp (PfOD) in Gao, Mali, October 13, 2017, as the regional anti-insurgent Operation Barkhane continues. Picture taken October 13, 2017. REUTERS/Benoit Tessier

People play volleyball on a warm fall day during a long weekend at the Cabanyal beach in Valencia

People play volleyball on a warm fall day during a long weekend at the Cabanyal beach in Valencia, Spain October 13, 2017. REUTERS/Heino Kalis

People play volleyball on a warm fall day during a long weekend at the Cabanyal beach in Valencia

People play volleyball on a warm fall day during a long weekend at the Cabanyal beach in Valencia, Spain October 13, 2017. REUTERS/Heino Kalis

Can You Keep Up and Work Out Like a Cheerleader?

You may only see them at college football games but cheerleaders are involved with an activity in one form or another all year long. There is a lot going on behind the scenes that most people, even the very active ones, won’t be able to manage, mentally and/or physically.

“We never have an ‘off time’ where we have no cheer responsibilities,” Millery Null from the University of Alabama says. “No matter the time of year, we are always representing our university, whether it’s on the sidelines, on the competition floor, or out in the community.”

Their schedule is jam-packed. They begin in May with tryouts, for which they have spent months preparing. In the summer, they have camps and multiple practices to prepare for the upcoming football season. “On top of this we are required to maintain our physical condition ourselves until we meet back together for school in August,” Null says. As many of you know, staying at a healthy weight is a challenge few are able to meet. Thankfully, the cheerleaders have strength trainers that give them workout plans for the summer.  

“Then, football season is in full swing and we are traveling to games while maintaining our schoolwork and doing appearances on campus and in the community throughout the week,” Null says. But that’s not all. “Volleyball games are thrown into the mix that we attend. When football comes to an end and students go home for winter break, we stay to practice for UCA College Nationals, usually only getting about 4 or 5 days for Christmas break,” she adds. 

And don’t forget about the next season when the basketball competitions start. “We also cheer at gymnastics meets in the spring. Then we start all over again in May.”

Can you do all of that? This is how they manage.

Click here to see what it is like to work out like a cheerleader

Related stories:

Workouts Top Trainers Do When They Only Have 15 Minutes

Overhyped Exercises That Are Actually Wasting Your Time

10 Moves Trainers Think You Should Skip and What to Do Instead

Can You Keep Up and Work Out Like a Cheerleader?

You may only see them at college football games but cheerleaders are involved with an activity in one form or another all year long. There is a lot going on behind the scenes that most people, even the very active ones, won’t be able to manage, mentally and/or physically.

“We never have an ‘off time’ where we have no cheer responsibilities,” Millery Null from the University of Alabama says. “No matter the time of year, we are always representing our university, whether it’s on the sidelines, on the competition floor, or out in the community.”

Their schedule is jam-packed. They begin in May with tryouts, for which they have spent months preparing. In the summer, they have camps and multiple practices to prepare for the upcoming football season. “On top of this we are required to maintain our physical condition ourselves until we meet back together for school in August,” Null says. As many of you know, staying at a healthy weight is a challenge few are able to meet. Thankfully, the cheerleaders have strength trainers that give them workout plans for the summer.  

“Then, football season is in full swing and we are traveling to games while maintaining our schoolwork and doing appearances on campus and in the community throughout the week,” Null says. But that’s not all. “Volleyball games are thrown into the mix that we attend. When football comes to an end and students go home for winter break, we stay to practice for UCA College Nationals, usually only getting about 4 or 5 days for Christmas break,” she adds. 

And don’t forget about the next season when the basketball competitions start. “We also cheer at gymnastics meets in the spring. Then we start all over again in May.”

Can you do all of that? This is how they manage.

Click here to see what it is like to work out like a cheerleader

Related stories:

Workouts Top Trainers Do When They Only Have 15 Minutes

Overhyped Exercises That Are Actually Wasting Your Time

10 Moves Trainers Think You Should Skip and What to Do Instead

Kirsten Bernthal Booth reflects on 300+ wins at Creighton

Creighton head volleyball coach Kirsten Bernthal Booth reflects on time at CU, where she's racked up over 300 wins.

Kirsten Bernthal Booth reflects on 300+ wins at Creighton

Creighton head volleyball coach Kirsten Bernthal Booth reflects on time at CU, where she's racked up over 300 wins.

Kirsten Bernthal Booth reflects on 300+ wins at Creighton

Creighton head volleyball coach Kirsten Bernthal Booth reflects on time at CU, where she's racked up over 300 wins.

Kirsten Bernthal Booth reflects on 300+ wins at Creighton

Creighton head volleyball coach Kirsten Bernthal Booth reflects on time at CU, where she's racked up over 300 wins.

PLN Studio Update: Fall Sports | 10.10.17

Highlights and weekly awards from Patriot League men's soccer, women's soccer, field hockey and volleyball, including a plethora of late game-winners.

PLN Studio Update: Fall Sports | 10.10.17

Highlights and weekly awards from Patriot League men's soccer, women's soccer, field hockey and volleyball, including a plethora of late game-winners.

PLN Studio Update: Fall Sports | 10.10.17

Highlights and weekly awards from Patriot League men's soccer, women's soccer, field hockey and volleyball, including a plethora of late game-winners.

PLN Studio Update: Fall Sports | 10.10.17

Highlights and weekly awards from Patriot League men's soccer, women's soccer, field hockey and volleyball, including a plethora of late game-winners.

Indiana State's Damadj Johnson, left, and senior Sarah Peterson, right, try to stop an Illinois State spike during an NCAA college volleyball game in Terre Haute, Ind., Monday, Oct. 9, 2017. (Austen Leake/The Tribune-Star via AP)

Illinois State's Sydney Holt, left, blocks a spike from Indiana State's Cassie Kawa during an NCAA college volleyball game in Terre Haute, Ind., Monday, Oct. 9, 2017. (Austen Leake/The Tribune-Star via AP)

MW Women’s Volleyball Players of the Week- 10/9

Wyoming’s Marissa Harmon and UNLV’s Leka Kiner- Falefa were nominated as this week’s Offensive and Defensive Players of the Week.

MW Women’s Volleyball Players of the Week- 10/9

Wyoming’s Marissa Harmon and UNLV’s Leka Kiner- Falefa were nominated as this week’s Offensive and Defensive Players of the Week.

MW Women’s Volleyball Players of the Week- 10/9

Wyoming’s Marissa Harmon and UNLV’s Leka Kiner- Falefa were nominated as this week’s Offensive and Defensive Players of the Week.

MW Women’s Volleyball Players of the Week- 10/9

Wyoming’s Marissa Harmon and UNLV’s Leka Kiner- Falefa were nominated as this week’s Offensive and Defensive Players of the Week.

Sideout Volleybar is unlike any sports bar you've seen

Located on the banks of the White Oak Bayou, Sideout Volleybar is Houston's newest and most unique beach volleyball sports bar.

Sideout Volleybar is unlike any sports bar you've seen

Located on the banks of the White Oak Bayou, Sideout Volleybar is Houston's newest and most unique beach volleyball sports bar.

Sideout Volleybar is unlike any sports bar you've seen

Located on the banks of the White Oak Bayou, Sideout Volleybar is Houston's newest and most unique beach volleyball sports bar.

Sideout Volleybar is unlike any sports bar you've seen

Located on the banks of the White Oak Bayou, Sideout Volleybar is Houston's newest and most unique beach volleyball sports bar.

Russian President Vladimir Putin, foreground left, greets members of the Russian national beach volleyball team at the Sport Inn sports and health complex in Sochi, Russia, Friday, Oct. 6, 2017. (Mikhail Klimentyev, Sputnik, Kremlin Pool Photo via AP)

Russian President Vladimir Putin, right, greets members of the Russian national beach volleyball team at the Sport Inn sports and health complex in Sochi, Russia, Friday, Oct. 6, 2017. (Mikhail Klimentyev, Sputnik, Kremlin Pool Photo via AP)

In this Aug. 31, 2017, photo, a woman hangs laundry at a dormitory for North Korean workers in the compound of the seafood processing factory Hunchun Pagoda in the city of Hunchun, in northeastern China's Jilin province. It’s a world of concrete. The factory buildings and dormitories at Hunchun Pagoda are grey slabs of unpainted concrete. The yard where the women play volleyball in their free time is concrete. The street outside the front gate is concrete. (AP Photo/Ng Han Guan)

The 39 best exercises for burning calories

The publication of new research on the physical and mental benefits of exercise seems to be a near daily occurrence. If we're not finding out that an hour a week could help prevent depression or just 45 minutes of exercise a week boosts the brain power of people in their fifties and over, then we're learning that sitting down for 10 or more hours a day speeds up ageing. So if we didn't get it before, we definitely do now: exercise should be a vitally important facet of our everyday lives. However, all this data and proof has us scratching our heads as to the best way to optimise our precious workout time. Do I need to do strength training or will a kick-around in the park suffice? I love a round of Sunday golf but would a jog on the treadmill be a better use of my time? Fortunately, researchers from the Mayo Clinic in Minnesota have ranked 39 common exercises based on information obtained from the US National Institutes of Health. The research calculated the number of calories burned during an hour of each exercise, with surprising results. See where your sport of choice made it on the list below: 1. Running (8mph) - 861-1,074 per hour depending on your weight When Usain Bolt broke the 100m world record, he was speeding along at 27.8 mph, so 8pm should seem like a breeze. And if you've got the endurance in the bag: running from London to York at 8 mph would take you 27 hours. Watch out Dick Turpin.  2. Skipping - 861-1,074 Skipping is a weightbearing exercise so can help to improve bone density, thus helping stave off osteoporosis. It'll also impress all your mates at break time.  3. Football - 752-937 You may not be the same as Messi when it comes to skills, but you can be on the calorie counter Credit:  Anadolu Agency In the last global census undertaken by the sports governing body FIFA, it was estimated that there are 265 million people who play football. Plenty of people to drag along for a kick-about then. 4. Taekwondo - 752-937 This Korean martial art that focuses on oh-so-lovely kicks to the head has been an Olympic event since 2000. And there are over 20,000 members of the Taekwando Association of Great Britain, with some 600 clubs to join, so you won't be doing high kicks on your lonesome. 5. Vigorous swimming - 715-892 Swimming is a full-body workout that is great for your joints. (By vigorous we're sure they don't mean splashing about in the shallow.) 6. Running up stairs - 657-819 A study by the British Journal of Sports Medicine found that sedentary women who incorporated stair climbing into their daily activities increased their VO2 max, or maximum aerobic capacity, by 17.1 percent and reduced "bad" LDL cholesterol by 7.7 percent. And you don't even need to leave the house for this one – although we dread to think about the state of your carpets after. 7. Running (5mph) - 606-755 Run your own race Credit:  Dean Mouhtaropoulos/Getty Images Europe So obviously running quicker is going to burn more calories but you can still burn a fair amount running a little slower. Most people class 5mph as a strident jog  (not me though – not since I was over-taken by a toddler during a 5k run). 8. Tennis - 606-755 Studies of lifetime tennis players found that the bones in the arm used to swing the racquet have a greater bone mass than those in the arm not used.  9. Climbing - 606-755 Each climbing wall is a puzzle as your brain has to figure out the next steps for your hands and feet. Training the mind and body. 10. Flag football - 584-728 Right this was an American study so this isn't anything to do with Wayne Rooney flying a kite. No, it's a little bit of tag American football - where the cleats and helmets are replaced with ribbons and good vibes. Doesn't look too taxing Credit:  Ezra Shaw/Getty Images Sport 11. Basketball - 584-728 Basketball is also great for improving your hand-eye co-ordination. If you take your eye off that hand you're likely to get a ball right in your mug.   12. Rollerblading - 548-683 While rollerblading you push your legs to the side; the movement strengthens the outside of your glutes - an oft neglected part of our body. 13. High-impact aerobics - 533-664 High impact exercises include running, jogging, jumping and other workouts all on one spot, where the body is making contact with, or pounding, the ground. 14. Racquetball - 511-637 Sorry Brits, its another unfamiliar American sport - but the differences between racquetball and squash are slim. The main distinction is that they use smaller rackets and balls in squash. 15. Ice skating - 511-637 We're coming up to ice skating season so take advantage Credit: Devy Masselink / Alamy Stock Photo Ice-skating is easy on the joints because it’s low impact, and it improves your balance and coordination - so it's great exercise for all ages. 16. Backpacking - 511-637 Even better if that backpack is full to the brim with gym clothes. 17. Slow skiing (2.5mph) - 496-619  Slow skiing requires a similar technique to rollerblading and ice skating - as opposed to just pushing yourself down a hill and letting yourself fly. 18. Water skiing - 438-546 A brilliant leg workout, owing to the fact that you have to steady your legs to absorb the bumpy effects of the water. 19. Rowing on a machine - 438-546 If you're going to go for a machine in the gym, make it the rowing machine Credit: Getty Images If you have back problems it is best to avoid this exercise. 30-50 per cent of rowers will have an episode of low back pain in a 12-month period. 20. Hiking - 438-546 A study by the University of Michigan found that walking on uneven terrain while hiking increases the amount of energy your body uses by 28 per cent compared to walking on flat ground. 21. Light swimming - 423-528 Breaststroke is the least beneficial stroke for burning calories but a much better cardiovascular workout than the other strokes. It's all very American this list, and well it's just not cricket Credit:  Matt Marton /USA Today Sports 22. Water aerobics - 402-501  In water aerobics, the buoyancy of the water helps take off some of the impact we tend to place on our body, due to our own water weight, so it is a recommended exercise option for those with joint conditions. 23. Baseball - 365-455 Professional baseball players tend to be lean, with 8-9 percent body fat, and quick, with most being able to run 60 years in under 7 seconds. 24. Kayaking - 365-455 Kayak means 'hunter's boat' in Inuit. 25. Weightlifting - 365-455 Lifting has been shown to halt and even reverse sarcopenia – the reduction of skeletal muscle that occurs as we get older. Trying running outside instead of at the gym Credit:  Shalom Ormsby/ Getty Images Fee 26. Jogging on a treadmill - 365-455 Treadmills can lead to a loss of agility, as they fail to mimic the real-life conditions of running on uneven ground.  27. Low-impact aerobics - 365-455 Most trainers define low-impact aerobics as movements where one foot stays on the ground. They also lessen the risk of injury occurred by more vigorous exercises. 28. A brisk walk (3.5mph) - 314-391 "All truly great thoughts are conceived while walking." That's a pro-tip from professional thinker, Friedrich Nietzsche, so you know your on your way to a winner.   Pfft, try doing that on a flat track - burn more calories Credit: Holger Thalmann/ Getty Images Contributor 29. Downhill skiing - 314-391 While it doesn't burn as many calories as skiing on flat ground, downhill skiing is a great ab workout, as your core works over-time to keep you on your feet. 30. Playing golf - 314-391 A study published in the Scandinavian Journal of Medicine & Science in Sports showed that on average golfers have a five year increase in life expectancy compared to non-golfers. 31. Power yoga - 292-364 Power yoga is like normal yoga, but at a faster pace and with added cardio. No wonder those volleyball players look so pleased with themselves Credit: SERGEI ILNITSKY/EPA 32. Volleyball - 292-364 In a 2017 study by the London School of Economics on 459 athletes, those who played team sports, like volleyball, reported being more satisfied with their lives overall. 33. Easy cycling (less than 10mph) - 292-364 British Cycling's membership has doubled since 2008 to 50,000. The industry is now thought to be worth £3bn a year to the UK economy according to the London School of Economics. 34. Canoeing - 256-319 The main difference between a canoe and a kayak is in the blades on the paddle (canoe has one, kayak has two) and the seating position (canoeist sits or kneels, Kayaker has legs stretched out in front). Ballroom dancing is great for bonding with your partner Credit: Westend61 35. Tai chi - 219-273 Tai chi, originated in 13th century China and is characterised by its slow, graceful, continuous movements that are gentle on the joints and muscles. 35. Bowling - 219-273 An average bowler using a ball that weighs 16 pounds swings a total of 864 pounds in a three-game series of ten-pin bowling, which is more than one-third of a ton. 35. Ballroom dancing - 219-273 It might be quite low on the chart, but former shadow chancellor Ed Balls might have a thing or two to say about that, as he lost a stone in six weeks during his Strictly Come Dancing stint last year. 38. Slow walking - 204-255 You could probably pick up the pace a little, but walking just about squeezes onto the required metabolic rate of over 3 to count as exercise. 39. Hatha yoga - 183-228 Researchers from Harvard University found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. 

The 39 best exercises for burning calories

The publication of new research on the physical and mental benefits of exercise seems to be a near daily occurrence. If we're not finding out that an hour a week could help prevent depression or just 45 minutes of exercise a week boosts the brain power of people in their fifties and over, then we're learning that sitting down for 10 or more hours a day speeds up ageing. So if we didn't get it before, we definitely do now: exercise should be a vitally important facet of our everyday lives. However, all this data and proof has us scratching our heads as to the best way to optimise our precious workout time. Do I need to do strength training or will a kick-around in the park suffice? I love a round of Sunday golf but would a jog on the treadmill be a better use of my time? Fortunately, researchers from the Mayo Clinic in Minnesota have ranked 39 common exercises based on information obtained from the US National Institutes of Health. The research calculated the number of calories burned during an hour of each exercise, with surprising results. See where your sport of choice made it on the list below: 1. Running (8mph) - 861-1,074 per hour depending on your weight When Usain Bolt broke the 100m world record, he was speeding along at 27.8 mph, so 8pm should seem like a breeze. And if you've got the endurance in the bag: running from London to York at 8 mph would take you 27 hours. Watch out Dick Turpin.  2. Skipping - 861-1,074 Skipping is a weightbearing exercise so can help to improve bone density, thus helping stave off osteoporosis. It'll also impress all your mates at break time.  3. Football - 752-937 You may not be the same as Messi when it comes to skills, but you can be on the calorie counter Credit:  Anadolu Agency In the last global census undertaken by the sports governing body FIFA, it was estimated that there are 265 million people who play football. Plenty of people to drag along for a kick-about then. 4. Taekwondo - 752-937 This Korean martial art that focuses on oh-so-lovely kicks to the head has been an Olympic event since 2000. And there are over 20,000 members of the Taekwando Association of Great Britain, with some 600 clubs to join, so you won't be doing high kicks on your lonesome. 5. Vigorous swimming - 715-892 Swimming is a full-body workout that is great for your joints. (By vigorous we're sure they don't mean splashing about in the shallow.) 6. Running up stairs - 657-819 A study by the British Journal of Sports Medicine found that sedentary women who incorporated stair climbing into their daily activities increased their VO2 max, or maximum aerobic capacity, by 17.1 percent and reduced "bad" LDL cholesterol by 7.7 percent. And you don't even need to leave the house for this one – although we dread to think about the state of your carpets after. 7. Running (5mph) - 606-755 Run your own race Credit:  Dean Mouhtaropoulos/Getty Images Europe So obviously running quicker is going to burn more calories but you can still burn a fair amount running a little slower. Most people class 5mph as a strident jog  (not me though – not since I was over-taken by a toddler during a 5k run). 8. Tennis - 606-755 Studies of lifetime tennis players found that the bones in the arm used to swing the racquet have a greater bone mass than those in the arm not used.  9. Climbing - 606-755 Each climbing wall is a puzzle as your brain has to figure out the next steps for your hands and feet. Training the mind and body. 10. Flag football - 584-728 Right this was an American study so this isn't anything to do with Wayne Rooney flying a kite. No, it's a little bit of tag American football - where the cleats and helmets are replaced with ribbons and good vibes. Doesn't look too taxing Credit:  Ezra Shaw/Getty Images Sport 11. Basketball - 584-728 Basketball is also great for improving your hand-eye co-ordination. If you take your eye off that hand you're likely to get a ball right in your mug.   12. Rollerblading - 548-683 While rollerblading you push your legs to the side; the movement strengthens the outside of your glutes - an oft neglected part of our body. 13. High-impact aerobics - 533-664 High impact exercises include running, jogging, jumping and other workouts all on one spot, where the body is making contact with, or pounding, the ground. 14. Racquetball - 511-637 Sorry Brits, its another unfamiliar American sport - but the differences between racquetball and squash are slim. The main distinction is that they use smaller rackets and balls in squash. 15. Ice skating - 511-637 We're coming up to ice skating season so take advantage Credit: Devy Masselink / Alamy Stock Photo Ice-skating is easy on the joints because it’s low impact, and it improves your balance and coordination - so it's great exercise for all ages. 16. Backpacking - 511-637 Even better if that backpack is full to the brim with gym clothes. 17. Slow skiing (2.5mph) - 496-619  Slow skiing requires a similar technique to rollerblading and ice skating - as opposed to just pushing yourself down a hill and letting yourself fly. 18. Water skiing - 438-546 A brilliant leg workout, owing to the fact that you have to steady your legs to absorb the bumpy effects of the water. 19. Rowing on a machine - 438-546 If you're going to go for a machine in the gym, make it the rowing machine Credit: Getty Images If you have back problems it is best to avoid this exercise. 30-50 per cent of rowers will have an episode of low back pain in a 12-month period. 20. Hiking - 438-546 A study by the University of Michigan found that walking on uneven terrain while hiking increases the amount of energy your body uses by 28 per cent compared to walking on flat ground. 21. Light swimming - 423-528 Breaststroke is the least beneficial stroke for burning calories but a much better cardiovascular workout than the other strokes. It's all very American this list, and well it's just not cricket Credit:  Matt Marton /USA Today Sports 22. Water aerobics - 402-501  In water aerobics, the buoyancy of the water helps take off some of the impact we tend to place on our body, due to our own water weight, so it is a recommended exercise option for those with joint conditions. 23. Baseball - 365-455 Professional baseball players tend to be lean, with 8-9 percent body fat, and quick, with most being able to run 60 years in under 7 seconds. 24. Kayaking - 365-455 Kayak means 'hunter's boat' in Inuit. 25. Weightlifting - 365-455 Lifting has been shown to halt and even reverse sarcopenia – the reduction of skeletal muscle that occurs as we get older. Trying running outside instead of at the gym Credit:  Shalom Ormsby/ Getty Images Fee 26. Jogging on a treadmill - 365-455 Treadmills can lead to a loss of agility, as they fail to mimic the real-life conditions of running on uneven ground.  27. Low-impact aerobics - 365-455 Most trainers define low-impact aerobics as movements where one foot stays on the ground. They also lessen the risk of injury occurred by more vigorous exercises. 28. A brisk walk (3.5mph) - 314-391 "All truly great thoughts are conceived while walking." That's a pro-tip from professional thinker, Friedrich Nietzsche, so you know your on your way to a winner.   Pfft, try doing that on a flat track - burn more calories Credit: Holger Thalmann/ Getty Images Contributor 29. Downhill skiing - 314-391 While it doesn't burn as many calories as skiing on flat ground, downhill skiing is a great ab workout, as your core works over-time to keep you on your feet. 30. Playing golf - 314-391 A study published in the Scandinavian Journal of Medicine & Science in Sports showed that on average golfers have a five year increase in life expectancy compared to non-golfers. 31. Power yoga - 292-364 Power yoga is like normal yoga, but at a faster pace and with added cardio. No wonder those volleyball players look so pleased with themselves Credit: SERGEI ILNITSKY/EPA 32. Volleyball - 292-364 In a 2017 study by the London School of Economics on 459 athletes, those who played team sports, like volleyball, reported being more satisfied with their lives overall. 33. Easy cycling (less than 10mph) - 292-364 British Cycling's membership has doubled since 2008 to 50,000. The industry is now thought to be worth £3bn a year to the UK economy according to the London School of Economics. 34. Canoeing - 256-319 The main difference between a canoe and a kayak is in the blades on the paddle (canoe has one, kayak has two) and the seating position (canoeist sits or kneels, Kayaker has legs stretched out in front). Ballroom dancing is great for bonding with your partner Credit: Westend61 35. Tai chi - 219-273 Tai chi, originated in 13th century China and is characterised by its slow, graceful, continuous movements that are gentle on the joints and muscles. 35. Bowling - 219-273 An average bowler using a ball that weighs 16 pounds swings a total of 864 pounds in a three-game series of ten-pin bowling, which is more than one-third of a ton. 35. Ballroom dancing - 219-273 It might be quite low on the chart, but former shadow chancellor Ed Balls might have a thing or two to say about that, as he lost a stone in six weeks during his Strictly Come Dancing stint last year. 38. Slow walking - 204-255 You could probably pick up the pace a little, but walking just about squeezes onto the required metabolic rate of over 3 to count as exercise. 39. Hatha yoga - 183-228 Researchers from Harvard University found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. 

The 39 best exercises for burning calories

The publication of new research on the physical and mental benefits of exercise seems to be a near daily occurrence. If we're not finding out that an hour a week could help prevent depression or just 45 minutes of exercise a week boosts the brain power of people in their fifties and over, then we're learning that sitting down for 10 or more hours a day speeds up ageing. So if we didn't get it before, we definitely do now: exercise should be a vitally important facet of our everyday lives. However, all this data and proof has us scratching our heads as to the best way to optimise our precious workout time. Do I need to do strength training or will a kick-around in the park suffice? I love a round of Sunday golf but would a jog on the treadmill be a better use of my time? Fortunately, researchers from the Mayo Clinic in Minnesota have ranked 39 common exercises based on information obtained from the US National Institutes of Health. The research calculated the number of calories burned during an hour of each exercise, with surprising results. See where your sport of choice made it on the list below: 1. Running (8mph) - 861-1,074 per hour depending on your weight When Usain Bolt broke the 100m world record, he was speeding along at 27.8 mph, so 8pm should seem like a breeze. And if you've got the endurance in the bag: running from London to York at 8 mph would take you 27 hours. Watch out Dick Turpin.  2. Skipping - 861-1,074 Skipping is a weightbearing exercise so can help to improve bone density, thus helping stave off osteoporosis. It'll also impress all your mates at break time.  3. Football - 752-937 You may not be the same as Messi when it comes to skills, but you can be on the calorie counter Credit:  Anadolu Agency In the last global census undertaken by the sports governing body FIFA, it was estimated that there are 265 million people who play football. Plenty of people to drag along for a kick-about then. 4. Taekwondo - 752-937 This Korean martial art that focuses on oh-so-lovely kicks to the head has been an Olympic event since 2000. And there are over 20,000 members of the Taekwando Association of Great Britain, with some 600 clubs to join, so you won't be doing high kicks on your lonesome. 5. Vigorous swimming - 715-892 Swimming is a full-body workout that is great for your joints. (By vigorous we're sure they don't mean splashing about in the shallow.) 6. Running up stairs - 657-819 A study by the British Journal of Sports Medicine found that sedentary women who incorporated stair climbing into their daily activities increased their VO2 max, or maximum aerobic capacity, by 17.1 percent and reduced "bad" LDL cholesterol by 7.7 percent. And you don't even need to leave the house for this one – although we dread to think about the state of your carpets after. 7. Running (5mph) - 606-755 Run your own race Credit:  Dean Mouhtaropoulos/Getty Images Europe So obviously running quicker is going to burn more calories but you can still burn a fair amount running a little slower. Most people class 5mph as a strident jog  (not me though – not since I was over-taken by a toddler during a 5k run). 8. Tennis - 606-755 Studies of lifetime tennis players found that the bones in the arm used to swing the racquet have a greater bone mass than those in the arm not used.  9. Climbing - 606-755 Each climbing wall is a puzzle as your brain has to figure out the next steps for your hands and feet. Training the mind and body. 10. Flag football - 584-728 Right this was an American study so this isn't anything to do with Wayne Rooney flying a kite. No, it's a little bit of tag American football - where the cleats and helmets are replaced with ribbons and good vibes. Doesn't look too taxing Credit:  Ezra Shaw/Getty Images Sport 11. Basketball - 584-728 Basketball is also great for improving your hand-eye co-ordination. If you take your eye off that hand you're likely to get a ball right in your mug.   12. Rollerblading - 548-683 While rollerblading you push your legs to the side; the movement strengthens the outside of your glutes - an oft neglected part of our body. 13. High-impact aerobics - 533-664 High impact exercises include running, jogging, jumping and other workouts all on one spot, where the body is making contact with, or pounding, the ground. 14. Racquetball - 511-637 Sorry Brits, its another unfamiliar American sport - but the differences between racquetball and squash are slim. The main distinction is that they use smaller rackets and balls in squash. 15. Ice skating - 511-637 We're coming up to ice skating season so take advantage Credit: Devy Masselink / Alamy Stock Photo Ice-skating is easy on the joints because it’s low impact, and it improves your balance and coordination - so it's great exercise for all ages. 16. Backpacking - 511-637 Even better if that backpack is full to the brim with gym clothes. 17. Slow skiing (2.5mph) - 496-619  Slow skiing requires a similar technique to rollerblading and ice skating - as opposed to just pushing yourself down a hill and letting yourself fly. 18. Water skiing - 438-546 A brilliant leg workout, owing to the fact that you have to steady your legs to absorb the bumpy effects of the water. 19. Rowing on a machine - 438-546 If you're going to go for a machine in the gym, make it the rowing machine Credit: Getty Images If you have back problems it is best to avoid this exercise. 30-50 per cent of rowers will have an episode of low back pain in a 12-month period. 20. Hiking - 438-546 A study by the University of Michigan found that walking on uneven terrain while hiking increases the amount of energy your body uses by 28 per cent compared to walking on flat ground. 21. Light swimming - 423-528 Breaststroke is the least beneficial stroke for burning calories but a much better cardiovascular workout than the other strokes. It's all very American this list, and well it's just not cricket Credit:  Matt Marton /USA Today Sports 22. Water aerobics - 402-501  In water aerobics, the buoyancy of the water helps take off some of the impact we tend to place on our body, due to our own water weight, so it is a recommended exercise option for those with joint conditions. 23. Baseball - 365-455 Professional baseball players tend to be lean, with 8-9 percent body fat, and quick, with most being able to run 60 years in under 7 seconds. 24. Kayaking - 365-455 Kayak means 'hunter's boat' in Inuit. 25. Weightlifting - 365-455 Lifting has been shown to halt and even reverse sarcopenia – the reduction of skeletal muscle that occurs as we get older. Trying running outside instead of at the gym Credit:  Shalom Ormsby/ Getty Images Fee 26. Jogging on a treadmill - 365-455 Treadmills can lead to a loss of agility, as they fail to mimic the real-life conditions of running on uneven ground.  27. Low-impact aerobics - 365-455 Most trainers define low-impact aerobics as movements where one foot stays on the ground. They also lessen the risk of injury occurred by more vigorous exercises. 28. A brisk walk (3.5mph) - 314-391 "All truly great thoughts are conceived while walking." That's a pro-tip from professional thinker, Friedrich Nietzsche, so you know your on your way to a winner.   Pfft, try doing that on a flat track - burn more calories Credit: Holger Thalmann/ Getty Images Contributor 29. Downhill skiing - 314-391 While it doesn't burn as many calories as skiing on flat ground, downhill skiing is a great ab workout, as your core works over-time to keep you on your feet. 30. Playing golf - 314-391 A study published in the Scandinavian Journal of Medicine & Science in Sports showed that on average golfers have a five year increase in life expectancy compared to non-golfers. 31. Power yoga - 292-364 Power yoga is like normal yoga, but at a faster pace and with added cardio. No wonder those volleyball players look so pleased with themselves Credit: SERGEI ILNITSKY/EPA 32. Volleyball - 292-364 In a 2017 study by the London School of Economics on 459 athletes, those who played team sports, like volleyball, reported being more satisfied with their lives overall. 33. Easy cycling (less than 10mph) - 292-364 British Cycling's membership has doubled since 2008 to 50,000. The industry is now thought to be worth £3bn a year to the UK economy according to the London School of Economics. 34. Canoeing - 256-319 The main difference between a canoe and a kayak is in the blades on the paddle (canoe has one, kayak has two) and the seating position (canoeist sits or kneels, Kayaker has legs stretched out in front). Ballroom dancing is great for bonding with your partner Credit: Westend61 35. Tai chi - 219-273 Tai chi, originated in 13th century China and is characterised by its slow, graceful, continuous movements that are gentle on the joints and muscles. 35. Bowling - 219-273 An average bowler using a ball that weighs 16 pounds swings a total of 864 pounds in a three-game series of ten-pin bowling, which is more than one-third of a ton. 35. Ballroom dancing - 219-273 It might be quite low on the chart, but former shadow chancellor Ed Balls might have a thing or two to say about that, as he lost a stone in six weeks during his Strictly Come Dancing stint last year. 38. Slow walking - 204-255 You could probably pick up the pace a little, but walking just about squeezes onto the required metabolic rate of over 3 to count as exercise. 39. Hatha yoga - 183-228 Researchers from Harvard University found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. 

The 39 best exercises for burning calories

The publication of new research on the physical and mental benefits of exercise seems to be a near daily occurrence. If we're not finding out that an hour a week could help prevent depression or just 45 minutes of exercise a week boosts the brain power of people in their fifties and over, then we're learning that sitting down for 10 or more hours a day speeds up ageing. So if we didn't get it before, we definitely do now: exercise should be a vitally important facet of our everyday lives. However, all this data and proof has us scratching our heads as to the best way to optimise our precious workout time. Do I need to do strength training or will a kick-around in the park suffice? I love a round of Sunday golf but would a jog on the treadmill be a better use of my time? Fortunately, researchers from the Mayo Clinic in Minnesota have ranked 39 common exercises based on information obtained from the US National Institutes of Health. The research calculated the number of calories burned during an hour of each exercise, with surprising results. See where your sport of choice made it on the list below: 1. Running (8mph) - 861-1,074 per hour depending on your weight When Usain Bolt broke the 100m world record, he was speeding along at 27.8 mph, so 8pm should seem like a breeze. And if you've got the endurance in the bag: running from London to York at 8 mph would take you 27 hours. Watch out Dick Turpin.  2. Skipping - 861-1,074 Skipping is a weightbearing exercise so can help to improve bone density, thus helping stave off osteoporosis. It'll also impress all your mates at break time.  3. Football - 752-937 You may not be the same as Messi when it comes to skills, but you can be on the calorie counter Credit:  Anadolu Agency In the last global census undertaken by the sports governing body FIFA, it was estimated that there are 265 million people who play football. Plenty of people to drag along for a kick-about then. 4. Taekwondo - 752-937 This Korean martial art that focuses on oh-so-lovely kicks to the head has been an Olympic event since 2000. And there are over 20,000 members of the Taekwando Association of Great Britain, with some 600 clubs to join, so you won't be doing high kicks on your lonesome. 5. Vigorous swimming - 715-892 Swimming is a full-body workout that is great for your joints. (By vigorous we're sure they don't mean splashing about in the shallow.) 6. Running up stairs - 657-819 A study by the British Journal of Sports Medicine found that sedentary women who incorporated stair climbing into their daily activities increased their VO2 max, or maximum aerobic capacity, by 17.1 percent and reduced "bad" LDL cholesterol by 7.7 percent. And you don't even need to leave the house for this one – although we dread to think about the state of your carpets after. 7. Running (5mph) - 606-755 Run your own race Credit:  Dean Mouhtaropoulos/Getty Images Europe So obviously running quicker is going to burn more calories but you can still burn a fair amount running a little slower. Most people class 5mph as a strident jog  (not me though – not since I was over-taken by a toddler during a 5k run). 8. Tennis - 606-755 Studies of lifetime tennis players found that the bones in the arm used to swing the racquet have a greater bone mass than those in the arm not used.  9. Climbing - 606-755 Each climbing wall is a puzzle as your brain has to figure out the next steps for your hands and feet. Training the mind and body. 10. Flag football - 584-728 Right this was an American study so this isn't anything to do with Wayne Rooney flying a kite. No, it's a little bit of tag American football - where the cleats and helmets are replaced with ribbons and good vibes. Doesn't look too taxing Credit:  Ezra Shaw/Getty Images Sport 11. Basketball - 584-728 Basketball is also great for improving your hand-eye co-ordination. If you take your eye off that hand you're likely to get a ball right in your mug.   12. Rollerblading - 548-683 While rollerblading you push your legs to the side; the movement strengthens the outside of your glutes - an oft neglected part of our body. 13. High-impact aerobics - 533-664 High impact exercises include running, jogging, jumping and other workouts all on one spot, where the body is making contact with, or pounding, the ground. 14. Racquetball - 511-637 Sorry Brits, its another unfamiliar American sport - but the differences between racquetball and squash are slim. The main distinction is that they use smaller rackets and balls in squash. 15. Ice skating - 511-637 We're coming up to ice skating season so take advantage Credit: Devy Masselink / Alamy Stock Photo Ice-skating is easy on the joints because it’s low impact, and it improves your balance and coordination - so it's great exercise for all ages. 16. Backpacking - 511-637 Even better if that backpack is full to the brim with gym clothes. 17. Slow skiing (2.5mph) - 496-619  Slow skiing requires a similar technique to rollerblading and ice skating - as opposed to just pushing yourself down a hill and letting yourself fly. 18. Water skiing - 438-546 A brilliant leg workout, owing to the fact that you have to steady your legs to absorb the bumpy effects of the water. 19. Rowing on a machine - 438-546 If you're going to go for a machine in the gym, make it the rowing machine Credit: Getty Images If you have back problems it is best to avoid this exercise. 30-50 per cent of rowers will have an episode of low back pain in a 12-month period. 20. Hiking - 438-546 A study by the University of Michigan found that walking on uneven terrain while hiking increases the amount of energy your body uses by 28 per cent compared to walking on flat ground. 21. Light swimming - 423-528 Breaststroke is the least beneficial stroke for burning calories but a much better cardiovascular workout than the other strokes. It's all very American this list, and well it's just not cricket Credit:  Matt Marton /USA Today Sports 22. Water aerobics - 402-501  In water aerobics, the buoyancy of the water helps take off some of the impact we tend to place on our body, due to our own water weight, so it is a recommended exercise option for those with joint conditions. 23. Baseball - 365-455 Professional baseball players tend to be lean, with 8-9 percent body fat, and quick, with most being able to run 60 years in under 7 seconds. 24. Kayaking - 365-455 Kayak means 'hunter's boat' in Inuit. 25. Weightlifting - 365-455 Lifting has been shown to halt and even reverse sarcopenia – the reduction of skeletal muscle that occurs as we get older. Trying running outside instead of at the gym Credit:  Shalom Ormsby/ Getty Images Fee 26. Jogging on a treadmill - 365-455 Treadmills can lead to a loss of agility, as they fail to mimic the real-life conditions of running on uneven ground.  27. Low-impact aerobics - 365-455 Most trainers define low-impact aerobics as movements where one foot stays on the ground. They also lessen the risk of injury occurred by more vigorous exercises. 28. A brisk walk (3.5mph) - 314-391 "All truly great thoughts are conceived while walking." That's a pro-tip from professional thinker, Friedrich Nietzsche, so you know your on your way to a winner.   Pfft, try doing that on a flat track - burn more calories Credit: Holger Thalmann/ Getty Images Contributor 29. Downhill skiing - 314-391 While it doesn't burn as many calories as skiing on flat ground, downhill skiing is a great ab workout, as your core works over-time to keep you on your feet. 30. Playing golf - 314-391 A study published in the Scandinavian Journal of Medicine & Science in Sports showed that on average golfers have a five year increase in life expectancy compared to non-golfers. 31. Power yoga - 292-364 Power yoga is like normal yoga, but at a faster pace and with added cardio. No wonder those volleyball players look so pleased with themselves Credit: SERGEI ILNITSKY/EPA 32. Volleyball - 292-364 In a 2017 study by the London School of Economics on 459 athletes, those who played team sports, like volleyball, reported being more satisfied with their lives overall. 33. Easy cycling (less than 10mph) - 292-364 British Cycling's membership has doubled since 2008 to 50,000. The industry is now thought to be worth £3bn a year to the UK economy according to the London School of Economics. 34. Canoeing - 256-319 The main difference between a canoe and a kayak is in the blades on the paddle (canoe has one, kayak has two) and the seating position (canoeist sits or kneels, Kayaker has legs stretched out in front). Ballroom dancing is great for bonding with your partner Credit: Westend61 35. Tai chi - 219-273 Tai chi, originated in 13th century China and is characterised by its slow, graceful, continuous movements that are gentle on the joints and muscles. 35. Bowling - 219-273 An average bowler using a ball that weighs 16 pounds swings a total of 864 pounds in a three-game series of ten-pin bowling, which is more than one-third of a ton. 35. Ballroom dancing - 219-273 It might be quite low on the chart, but former shadow chancellor Ed Balls might have a thing or two to say about that, as he lost a stone in six weeks during his Strictly Come Dancing stint last year. 38. Slow walking - 204-255 You could probably pick up the pace a little, but walking just about squeezes onto the required metabolic rate of over 3 to count as exercise. 39. Hatha yoga - 183-228 Researchers from Harvard University found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. 

The 39 best exercises for burning calories

The publication of new research on the physical and mental benefits of exercise seems to be a near daily occurrence. If we're not finding out that an hour a week could help prevent depression or just 45 minutes of exercise a week boosts the brain power of people in their fifties and over, then we're learning that sitting down for 10 or more hours a day speeds up ageing. So if we didn't get it before, we definitely do now: exercise should be a vitally important facet of our everyday lives. However, all this data and proof has us scratching our heads as to the best way to optimise our precious workout time. Do I need to do strength training or will a kick-around in the park suffice? I love a round of Sunday golf but would a jog on the treadmill be a better use of my time? Fortunately, researchers from the Mayo Clinic in Minnesota have ranked 39 common exercises based on information obtained from the US National Institutes of Health. The research calculated the number of calories burned during an hour of each exercise, with surprising results. See where your sport of choice made it on the list below: 1. Running (8mph) - 861-1,074 per hour depending on your weight When Usain Bolt broke the 100m world record, he was speeding along at 27.8 mph, so 8pm should seem like a breeze. And if you've got the endurance in the bag: running from London to York at 8 mph would take you 27 hours. Watch out Dick Turpin.  2. Skipping - 861-1,074 Skipping is a weightbearing exercise so can help to improve bone density, thus helping stave off osteoporosis. It'll also impress all your mates at break time.  3. Football - 752-937 You may not be the same as Messi when it comes to skills, but you can be on the calorie counter Credit:  Anadolu Agency In the last global census undertaken by the sports governing body FIFA, it was estimated that there are 265 million people who play football. Plenty of people to drag along for a kick-about then. 4. Taekwondo - 752-937 This Korean martial art that focuses on oh-so-lovely kicks to the head has been an Olympic event since 2000. And there are over 20,000 members of the Taekwando Association of Great Britain, with some 600 clubs to join, so you won't be doing high kicks on your lonesome. 5. Vigorous swimming - 715-892 Swimming is a full-body workout that is great for your joints. (By vigorous we're sure they don't mean splashing about in the shallow.) 6. Running up stairs - 657-819 A study by the British Journal of Sports Medicine found that sedentary women who incorporated stair climbing into their daily activities increased their VO2 max, or maximum aerobic capacity, by 17.1 percent and reduced "bad" LDL cholesterol by 7.7 percent. And you don't even need to leave the house for this one – although we dread to think about the state of your carpets after. 7. Running (5mph) - 606-755 Run your own race Credit:  Dean Mouhtaropoulos/Getty Images Europe So obviously running quicker is going to burn more calories but you can still burn a fair amount running a little slower. Most people class 5mph as a strident jog  (not me though – not since I was over-taken by a toddler during a 5k run). 8. Tennis - 606-755 Studies of lifetime tennis players found that the bones in the arm used to swing the racquet have a greater bone mass than those in the arm not used.  9. Climbing - 606-755 Each climbing wall is a puzzle as your brain has to figure out the next steps for your hands and feet. Training the mind and body. 10. Flag football - 584-728 Right this was an American study so this isn't anything to do with Wayne Rooney flying a kite. No, it's a little bit of tag American football - where the cleats and helmets are replaced with ribbons and good vibes. Doesn't look too taxing Credit:  Ezra Shaw/Getty Images Sport 11. Basketball - 584-728 Basketball is also great for improving your hand-eye co-ordination. If you take your eye off that hand you're likely to get a ball right in your mug.   12. Rollerblading - 548-683 While rollerblading you push your legs to the side; the movement strengthens the outside of your glutes - an oft neglected part of our body. 13. High-impact aerobics - 533-664 High impact exercises include running, jogging, jumping and other workouts all on one spot, where the body is making contact with, or pounding, the ground. 14. Racquetball - 511-637 Sorry Brits, its another unfamiliar American sport - but the differences between racquetball and squash are slim. The main distinction is that they use smaller rackets and balls in squash. 15. Ice skating - 511-637 We're coming up to ice skating season so take advantage Credit: Devy Masselink / Alamy Stock Photo Ice-skating is easy on the joints because it’s low impact, and it improves your balance and coordination - so it's great exercise for all ages. 16. Backpacking - 511-637 Even better if that backpack is full to the brim with gym clothes. 17. Slow skiing (2.5mph) - 496-619  Slow skiing requires a similar technique to rollerblading and ice skating - as opposed to just pushing yourself down a hill and letting yourself fly. 18. Water skiing - 438-546 A brilliant leg workout, owing to the fact that you have to steady your legs to absorb the bumpy effects of the water. 19. Rowing on a machine - 438-546 If you're going to go for a machine in the gym, make it the rowing machine Credit: Getty Images If you have back problems it is best to avoid this exercise. 30-50 per cent of rowers will have an episode of low back pain in a 12-month period. 20. Hiking - 438-546 A study by the University of Michigan found that walking on uneven terrain while hiking increases the amount of energy your body uses by 28 per cent compared to walking on flat ground. 21. Light swimming - 423-528 Breaststroke is the least beneficial stroke for burning calories but a much better cardiovascular workout than the other strokes. It's all very American this list, and well it's just not cricket Credit:  Matt Marton /USA Today Sports 22. Water aerobics - 402-501  In water aerobics, the buoyancy of the water helps take off some of the impact we tend to place on our body, due to our own water weight, so it is a recommended exercise option for those with joint conditions. 23. Baseball - 365-455 Professional baseball players tend to be lean, with 8-9 percent body fat, and quick, with most being able to run 60 years in under 7 seconds. 24. Kayaking - 365-455 Kayak means 'hunter's boat' in Inuit. 25. Weightlifting - 365-455 Lifting has been shown to halt and even reverse sarcopenia – the reduction of skeletal muscle that occurs as we get older. Trying running outside instead of at the gym Credit:  Shalom Ormsby/ Getty Images Fee 26. Jogging on a treadmill - 365-455 Treadmills can lead to a loss of agility, as they fail to mimic the real-life conditions of running on uneven ground.  27. Low-impact aerobics - 365-455 Most trainers define low-impact aerobics as movements where one foot stays on the ground. They also lessen the risk of injury occurred by more vigorous exercises. 28. A brisk walk (3.5mph) - 314-391 "All truly great thoughts are conceived while walking." That's a pro-tip from professional thinker, Friedrich Nietzsche, so you know your on your way to a winner.   Pfft, try doing that on a flat track - burn more calories Credit: Holger Thalmann/ Getty Images Contributor 29. Downhill skiing - 314-391 While it doesn't burn as many calories as skiing on flat ground, downhill skiing is a great ab workout, as your core works over-time to keep you on your feet. 30. Playing golf - 314-391 A study published in the Scandinavian Journal of Medicine & Science in Sports showed that on average golfers have a five year increase in life expectancy compared to non-golfers. 31. Power yoga - 292-364 Power yoga is like normal yoga, but at a faster pace and with added cardio. No wonder those volleyball players look so pleased with themselves Credit: SERGEI ILNITSKY/EPA 32. Volleyball - 292-364 In a 2017 study by the London School of Economics on 459 athletes, those who played team sports, like volleyball, reported being more satisfied with their lives overall. 33. Easy cycling (less than 10mph) - 292-364 British Cycling's membership has doubled since 2008 to 50,000. The industry is now thought to be worth £3bn a year to the UK economy according to the London School of Economics. 34. Canoeing - 256-319 The main difference between a canoe and a kayak is in the blades on the paddle (canoe has one, kayak has two) and the seating position (canoeist sits or kneels, Kayaker has legs stretched out in front). Ballroom dancing is great for bonding with your partner Credit: Westend61 35. Tai chi - 219-273 Tai chi, originated in 13th century China and is characterised by its slow, graceful, continuous movements that are gentle on the joints and muscles. 35. Bowling - 219-273 An average bowler using a ball that weighs 16 pounds swings a total of 864 pounds in a three-game series of ten-pin bowling, which is more than one-third of a ton. 35. Ballroom dancing - 219-273 It might be quite low on the chart, but former shadow chancellor Ed Balls might have a thing or two to say about that, as he lost a stone in six weeks during his Strictly Come Dancing stint last year. 38. Slow walking - 204-255 You could probably pick up the pace a little, but walking just about squeezes onto the required metabolic rate of over 3 to count as exercise. 39. Hatha yoga - 183-228 Researchers from Harvard University found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. 

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