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What is moderate physical activity?
Physical activity can help you prevent or control many serious conditions, including diabetes, high blood pressure and heart disease.
Try to get moderate-level physical activity on most days of the week. Brisk walking, bicycling, raking leaves and gardening are moderate level activities. Other activities might include:
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Common Chores
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Sporting Activities
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Washing and waxing a car for 45-60 minutes
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Washing windows or floors for 45-60 minutes
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Gardening for 30-45 minutes
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Wheeling self in wheelchair for 30-40 minutes
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Pushing a stroller 1½ miles in 30 minutes
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Raking leaves for 30 minutes
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Shoveling snow for 15 minutes
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Stair walking for 15 minutes
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Playing volleyball for 45-60 minutes
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Playing touch football for 45 minutes
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Walking 2 miles in 30 minutes (1 mile in 15 minutes)
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Shooting baskets (basketball) for 30 minutes
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Dancing fast (social) for 30 minutes
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Performing water aerobics for 30 minutes
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Swimming laps for 20 minutes
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Playing basketball for 15-20 minutes
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Jumping rope for 15 minutes
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Running 1½ miles in 15 minutes (1 mile in 10 minutes)
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You can even divide the 30 minutes into shorter periods of at least 10 minutes each. For instance: Use stairs instead of an elevator, get off a bus one or two stops early, or park you car at the far end of the lot at work. If you already engage in 30 minutes of moderate-level physical activity a day, you can get added benefits by doing more. Engage a moderate-level activity for a longer period each day or engage in a more vigorous activity.
Before starting any new exercise program, see your medical professional if you have heart trouble or have had a heart attack, if you're over age 50 and are not used to moderate-level physical activity, if you have a family history of heart disease at an early age, or if you have any other serious health problem.
What is moderate physical activity?
Physical activity can help you prevent or control many serious conditions, including diabetes, high blood pressure and heart disease.
Try to get moderate-level physical activity on most days of the week. Brisk walking, bicycling, raking leaves and gardening are moderate level activities. Other activities might include:
|
Common Chores
|
Sporting Activities
|
|
|
Washing and waxing a car for 45-60 minutes
|
|
|
Washing windows or floors for 45-60 minutes
|
|
|
Gardening for 30-45 minutes
|
|
|
Wheeling self in wheelchair for 30-40 minutes
|
|
|
Pushing a stroller 1½ miles in 30 minutes
|
|
|
Raking leaves for 30 minutes
|
|
|
Shoveling snow for 15 minutes
|
|
|
Stair walking for 15 minutes
|
|
|
|
|
|
|
|
|
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Playing volleyball for 45-60 minutes
|
|
|
Playing touch football for 45 minutes
|
|
|
Walking 2 miles in 30 minutes (1 mile in 15 minutes)
|
|
|
Shooting baskets (basketball) for 30 minutes
|
|
|
Dancing fast (social) for 30 minutes
|
|
|
Performing water aerobics for 30 minutes
|
|
|
Swimming laps for 20 minutes
|
|
|
Playing basketball for 15-20 minutes
|
|
|
Jumping rope for 15 minutes
|
|
|
Running 1½ miles in 15 minutes (1 mile in 10 minutes)
|
|
You can even divide the 30 minutes into shorter periods of at least 10 minutes each. For instance: Use stairs instead of an elevator, get off a bus one or two stops early, or park you car at the far end of the lot at work. If you already engage in 30 minutes of moderate-level physical activity a day, you can get added benefits by doing more. Engage a moderate-level activity for a longer period each day or engage in a more vigorous activity.
Before starting any new exercise program, see your medical professional if you have heart trouble or have had a heart attack, if you're over age 50 and are not used to moderate-level physical activity, if you have a family history of heart disease at an early age, or if you have any other serious health problem.
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