Time Depends on Intensity

Higher intensity activities require less time spent. Lower intensity activities require more time spent.

Light-Intensity Activities

• Walking slowly
• Golf, powered cart
• Swimming, slow treading
• Gardening or pruning
• Bicycling, very light effort
• Dusting or vacuuming

Moderate-Intensity Activities

• Walking briskly
• Golf, pulling or carrying clubs
• Swimming, recreational
• Mowing lawn, power motor
• Tennis, doubles
• Bicycling 5-9 mph, level terrain, or with a few hills
• Scrubbing floors or washing windows
• Weight lifting, Nautilus machines, or free weights

Vigorous-Intensity Activities

• Race-walking, jogging, or running
• Swimming laps
• Mowing lawn, hand mower
• Tennis, singles
• Bicycling more than 10 mph, or on steep uphill terrain
• Circuit training

Source: Centers for Disease Control & Prevention. Available at: www.cdc.gov/nccdphp/dnpa/physical/measuring/examples.htm.