|
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
|
|
|
|
|
|
|
|
|
|
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. |
