LESS PAIN, MORE GAIN

The bad news in the Surgeon General's report on physical activity this week is that most Americans don't do nearly enough. One in four, in fact, don't do any at all. The good news is that you don't have to run a marathon to enjoy the health benefits of regular exercise. Washing and waxing your car may be enough. (No, going to the drive-through car wash doesn't count.) Here are some recommended activities, courtesy of the U.S. government:

Ways to burn 150 calories

Washing and waxing a car for 40-50 minutes

Washing windows or floors for 45-60 minutes

Playing volleyball for 45 minutes

Playing touch football for 30-45 minutes

Wheeling self in wheelchair for 30-45 minutes

Walking 1 3/4 miles in 35 minutes (20 min./mile)

Basketball (shooting baskets) for 30 minutes

Bicycling 5 miles in 30 minutes

Dancing fast (social) for 30 minutes

Pushing a stroller 1 1/2 miles in 30 minutes

Raking leaves for 30 minutes

Walking 2 miles in 30 minutes (15 min./mile)

Water aerobics for 30 minutes

Swimming laps for 20 minutes

Wheelchair basketball for 20 minutes

Basketball (playing a game) for 15-20 minutes

Bicycling 4 miles in 15 minutes

Jumping rope for 15 minutes

Running 1 1/2 miles in 15 minutes (10 min./mile)

Shoveling snow for 15 minutes

Stair walking for 15 minutes