Planning to get active

If you’d like a quick list of ideas for fitting the recommended levels of activity into your life, here’s one from the Surgeon General’s Report on Physical Activity and Health. They’re listed from “less vigorous, more time” to “more vigorous, less time.” (Work up to doing activities like these three to five days a week)

  • 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
  • Walking 1-3/4 miles in 35 minutes
  • Basketball (shooting baskets) for 30 minutes
  • Bicycling five miles in 30 minutes
  • Pushing a stroller 1-1/4 miles in 30 minutes
  • Walking two miles in 30 minutes
  • Stair-walking for 15 minutes
  • Raking leaves for 30 minutes
  • 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 1-1/2 miles in 15 minutes
  • Shoveling snow for 15 minutes
  • Wheeling self in a wheelchair for 30-40 minutes

Source: Real World Fitness by Kathy Kaehler with Dr. Cheryl K. Olson