Examples of Moderate-Intensity Aerobic Activity Common Chores Sports Activities Gardening for 30–45 minutes Basketball (shooting baskets) for 30 minutes Pushing a stroller 11∕2 miles in 30 minutes Basketball (playing game) for 15–20 minutes Raking leaves for 30 minutes Bicycling 5 miles in 30 minutes Shoveling snow for 15 minutes Bicycling 4 miles in 15 minutes Stairwalking for 15 minutes Dancing fast (social) for 30 minutes Washing and waxing a car for 45–60 minutes Playing touch football for 45 minutes Washing windows or floors for 45–60 minutes Jumping rope for 15 minutes Wheeling self in wheelchair for 30–40 minutes Running 11∕2 miles in 15 minutes (10 minutes/mile) Swimming laps for 20 minutes Walking 13∕4 miles in 35 minutes (20 minutes/mile) Walking 2 miles in 30 minutes (15 minutes/mile) Water aerobics for 30 minutes Playing volleyball for 45–60 minutes Source: DHHS, National Institutes of Health, Guide to Physical Activity (2006). National Heart Lung & Blood Institute Obesity Education Initiative. www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm 247