Pulling weeds from a garden is a form of physical activity often underestimated in terms of energy expenditure. Weeding involves a dynamic range of movements, including pulling, bending, squatting, and reaching. This varied engagement makes it a legitimate, moderate-intensity workout that translates directly into a measurable number of calories burned. The actual calorie count for an hour of work is not fixed but falls within a predictable range influenced by the effort’s intensity.
Calculating Calorie Expenditure
Calorie expenditure is estimated using the Metabolic Equivalent of Task (MET) value. A MET is a physiological measure representing the energy cost of an activity, where one MET equals the energy expended while sitting at rest. Activities are assigned a MET value based on how much greater their energy expenditure is compared to rest. The calorie calculation uses the activity’s MET value, the person’s body weight, and the duration.
The Compendium of Physical Activities categorizes weeding into different intensities. Light-effort weeding (gentle tidying) is assigned a MET value of 3.5. General weeding (light-to-moderate effort) has a value of 4.5, and vigorous activities (heavy weeding using hand tools) are rated at 5.0 MET.
For a 155-pound individual (70 kilograms), the calorie burn for one hour can be estimated using these values. Light-effort weeding (3.5 METs) results in an expenditure of about 257 calories. Moderate effort (4.5 METs) raises the total to approximately 330 calories per hour. Engaging in heavy weeding (5.0 METs) can burn close to 367 calories in a single hour.
Variables Affecting Calorie Burn
Calorie estimates fluctuate significantly based on factors unique to the individual and the task. Body weight is a powerful determinant, as heavier individuals require more energy to perform the same task, resulting in a higher total calorie burn. The intensity and duration of the session also directly impact the final number. Continuous, vigorous pulling burns substantially more than intermittent, light tidying.
The specific physical technique used also plays a significant role. Kneeling or working from a seated position burns fewer calories than constantly shifting between bending, squatting, and standing. Moving into a deep squat to pull weeds engages large leg and core muscles, which increases energy demand.
The resistance provided by the soil is another variable. Pulling a stubborn, deep-rooted weed from hard clay requires more muscular force than lightly brushing away small weeds from loose soil.
Weeding as a Fitness Activity
Beyond the numerical calorie count, weeding provides a comprehensive, low-impact form of functional exercise that benefits the whole body. The activity engages a diverse set of muscle groups often overlooked in other forms of cardio. Repetitive motions of pulling and twisting work the arms, shoulders, and upper back. Getting down and standing up utilizes the core, glutes, and large leg muscles.
Comparing moderate weeding (around 330 calories per hour for a 155-pound person) to other common exercises clarifies its value. Brisk walking at four miles per hour for the same duration burns approximately 345 calories, placing moderate weeding in a similar tier of energy expenditure. Leisurely cycling (10 to 12 miles per hour) burns 480 to 518 calories per hour, which is higher but less accessible and not weight-bearing. Weeding also improves flexibility and grip strength through constant bending and grasping motions.