For the beginner, activity level can begin at very light and would include an increase in standing activities, special chores like room painting, pushing a wheelchair, yard work, ironing, cooking, and playing a musical instrument.

The next level would be light activity such as slow walking (24 minutes/mile), garage work, carpentry, house cleaning, child care, golf, sailing, and recreational table tennis.

The next level would be moderate activity such as walking at a more moderate pace (15 minutes/mile), weeding a garden, carrying a load, cycling, skiing, tennis, and dancing.

High activity would include brisk walking or a light jog (10 minutes/mile) or walking with a load uphill, heavy manual digging, basketball, climbing, or soccer. Taking part in resistance exercises would also be considered high intensity activity and is heavily recommended if the the ultimate goal is weight loss. Resistance exercises include activities such as weightlifting. Although it is common to use weights to perform resistance exercises, remember that weights do not necessarily have to be dumbbells. They could be a gallon container full of milk that you simply lift with your arms to work out your biceps. The website http://www.bodybuilding.com/exercises/ has a large database with exercises for every muscle group. Remember that the more muscle you have, the more calories you burn, and the more calories you burn, the more weight you will lose.