Quick Facts: What Exactly is Moderate Activity?

The Center for Disease Control (CDC) and the Surgeon's General Report of physical activity and health recommends 30 minutes of moderate activity* three or more times per week. Along with increased life expectancy and improved weight, most see improvements in overall health. Moderate activity can be enjoyable by doing daily activities rather than "routine exercise".

This is where the FITT principle comes into play. The same amount of exercise can be obtained in longer sessions of moderately intense activities (such as brisk walking), as in shorter sessions of more strenuous activities (such as running) +.

Try these everyday activities that the CDC recommends:

Less Vigorous, More Time

Washing and waxing a car for 45-60 minutes Washing windows or floors for 45-60 minutes Playing volleyball for 45 minutes Playing touch football for 30-45 minutes Gardening for 30-45 minutes Wheeling self in wheelchair for 30-40 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 Stairwalking for 15 minutes

More Vigorous, Less Time

* A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 Calories (kcal) of energy per day, or 1,000 Calories per week (according to the Surgeon General's Report).
+ Some activities can be performed at various intensities; the suggested durations correspond to expected intensity of effort.