Healthy Exercise Suggestions

The Surgeon General has reported that moderate daily exercise could significantly reduce a number of diseases, including heart disease and cancer.

Some activities that burn about 150 calories - the types of exercise defined as moderate - are noted below.

Activities are ranked from 'less vigorous/more time' to 'more vigorous/less time'.

* Washing and waxing a car for 45 to 60 minutes
* Washing windows or floors for 45 to 60 minutes
* Playing volleyball for 45 minutes
* Playing touch football for 30 to 45 minutes
* Gardening for 30 to 45 minutes
* Wheeling oneself in a wheelchair for 30 to 40 minutes
* Walking 1.5 miles in 35 minutes
* Basketball (shooting baskets) for 30 minutes
* Bicycling 3 miles in 30 minutes
* Fast social dancing for 30 minutes
* Pushing a stroller 1.5 miles in 30 minutes
* Raking leaves for 30 minutes
* Walking 2 miles in 30 minutes
* Water aerobics for 30 minutes
* Swimming laps for 20 minutes
* Wheelchair basketball for 20 minutes
* Basketball (playing a game) for 15 to 20 minutes
* Bicycling 4 miles in 15 minutes
* Running 1.5 miles in 15 minutes
* Shoveling snow for 15 minutes
* Climbing stairs for 15 minutes

Copyright © 1996, Joanne Larsen, MS RD LD

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