Moderate-Intensity Activities for a Healthy Lifestyle

Moderate-Intensity Activities for a Healthy Lifestyle

Moderate-intensity activities range from common chores to sporting activities.
MODERATE-INTENSITY ACTIVITIES Infographic

Moderate-Intensity Activities

The activities are generally measured in metabolic equivalents, or METs. One MET is defined as the caloric consumption of a person while at complete rest. For an average adult, this is approximately equal to one calorie per every 2.2 pounds of body weight per hour. Moderate intensity activities are defined as activities ranging between 3-6 METS. This means that you burn off 3-6 times as much energy per minute as when you are at complete rest.

Being physically active helps prevent or control non-communicable diseases. Whether you put on your dancing shoes or go for a swim, 30 minutes of moderate-level physical activity is all that is needed most days of the week.

Examples of moderate-intensity activities

Common ChoresSporting Activities
Gardening for 30-45 minutesWalking 2 miles in 30 minutes
Raking leaves for 30 minutesSwimming laps for 20 minutes
Shoveling snow for 15 minutesRunning 1.5 miles in 15 minutes
Walking up and down the stairs for 15 minutesPlaying basketball for 15-20 minutes
Washing your car for 45-60 minutesDancing fast for 30 minutes

Be sure to check with your doctor before making fitness plans, including activities of moderate intensity. This is especially needed if you have heart disease or other serious health conditions, you’re over age 50 and not used to moderate-level physical activity, or you have family history of early age heart disease.

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