People of all ages should include a minimum of 30 minutes of physical activity of moderate intensity on most, if not all, days of the week.

For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or of longer duration.

Cardiorespiratory endurance activity should be supplemented with strength-developing exercises at least twice per week for adults, in order to improve musculoskeletal health, maintain independence in performing the activities of daily life, and reduce the risk of falling.

A moderate amount of physical activity can be achieved in a variety of ways.

People can select activities that they enjoy and that fit into their daily lives. Because amount of activity is a function of duration, intensity, and frequency, the same amount of activity 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).

Examples of Moterate Amounts of Activity

Less Vigorous More Time More Vigorous Less 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 1.5 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 1.5 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 1.5 miles in 15 minutes (10 min./mile) Shoveling snow for 15 minutes Stairwalking for 15 minutes