Physical Activity

Examples of moderate-intensity amounts of physical activity

• Washing and waxing a car for 45-60 minutes
• 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 1.5 miles in 30 minutes
• Raking leaves for 30 minutes
• Walking 2 miles in 30 minutes (15 min/mile)
• Shoveling snow for 15 minutes
• Stairwalking for 15 minutes

Sporting Activities

• Playing volleyball for 45-60 minutes
• Playing touch football for 45 minutes
• Walking 1.75 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
• Water aerobics for 30 minutes
• Swimming laps for 20 minutes
• Basketball (playing game) for 15-20 minutes
• Bicycling 4 miles in 15 minutes
• Jumping rope for 15 minutes
• Running 1.5 miles in 15 minutes (10 min/mile)