Physical activities

21 examples of moderate physical activity

SAN ANTONIOIf you dread exercise, you are not alone.

Sometimes it’s hard to find time in the day to even think about exercising … we’ve all been there.

Studies by the American Heart Association, the American Diabetes Association, and the American College of Sports Medicine have shown that people need at least 150 minutes (2.5 hours) of aerobic physical activity to moderate intensity per week.

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To put this study into perspective, it’s as little as walking 30 minutes a day, five days a week.

Benefits of physical activity and exercise

  • Reduction of cardiovascular disease

  • Reduction in diabetes, mortality and even cancer.

Click here for delicious healthy recipes from HealthTexas

Need some moderate exercise ideas?

Below are 21 ways to exercise your daily activities.

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21 examples of moderate physical activity

  • Wash and wax a car for 45 to 60 minutes
  • Wash windows or floors for 45 to 60 minutes
  • Play volleyball for 45 minutes
  • Play touch football for 30-45 minutes
  • Gardening for 30-45 minutes
  • Ride yourself in a wheelchair for 30 to 40 minutes
  • Walk 1 3/4 miles in 35 minutes (20 min / mile)
  • Basketball (basket shooting) for 30 minutes
  • Biking 5 miles in 30 minutes
  • Fast (social) dance for 30 minutes
  • Push a stroller 2.5 km in 30 minutes
  • Rake the leaves for 30 minutes
  • Walk 2 miles in 30 minutes (15 min / mile)
  • Aquagym for 30 minutes
  • Swimming lengths for 20 minutes
  • Wheelchair basketball for 20 minutes
  • Basketball (playing a game) for 15-20 minutes
  • Bike 4 miles in 15 minutes
  • Jump rope for 15 minutes
  • Run 1.5 miles in 15 min (10 min / mile)
  • Stair walk for 15 minutes
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    For more healthy tips, visit healthtexas.org.

    Information courtesy of HealthTexas.

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