According to a report from The Surgeon General, significant health benefits can be gained by doing a moderate amount of physical activity on most, if not all, days of the week. That would include walking briskly or raking the leaves for 30 minutes, or playing volleyball for 45 minutes.
Here are some examples of moderate activity going from less vigorous to more vigorous:
- Washing and waxing a car for 45-60 minutes.
- Playing volleyball for 45 minutes.
- Playing touch football for 45 minutes.
- Gardening for 30-45 minutes.
- Wheeling self in wheelchair for 30-40 minutes.
- Basketball (shooting baskets) for 35 minutes.
- Bicycling 5 miles in 30 minutes.
- Dancing fast for 30 minutes.
- Pushing a stroller 1 1/2 miles in 30 minutes
- Raking leaves for 30 minutes.
- Walking 2 miles in 30 minutes.
- Doing water aerobics for 30 minutes.
- Swimming laps for 20 minutes.
- Playing basketball for 15-20 minutes.
- Jumping rope for 15 minutes.
- Running 1 1/2 miles in 15 minutes.
- Shoveling snow for 15 minutes.
- Stairwalking for 15 minutes.
Additional health benefits can be gained from greater amounts of physical activity. Physical activity reduces the risk of heart disease, colon cancer and diabetes.