Moderate Intensity Physical Activity

Feb 6, 2001 - © Mindy Herzog

Ways to Get Moving Today

A list of moderate amounts of physical activity are listed below. This continuim starts with Less Vigorous/More Time activity to More Vigorous/Less Time. The amount of activity includes duration, intensity, and frequency. With moderately intense activities you do not have to put in as much time, but with less vigorous activities you must put in 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

    • * 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.

    The copyright of the article Moderate Intensity Physical Activity in Physical Activity is owned by Mindy Herzog. Permission to republish Moderate Intensity Physical Activity in print or online must be granted by the author in writing.

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