You’ve heard this fitness advice: try to it 60 minutes of moderate physical activity into your day. Fine, but what’s moderate? Moderate activity isn’t a leisurely stroll. From a numbers’ standpoint, it adds up to the energy you burn by walking 2 miles in 30 minutes. That’s about 150 calories, or about 1,000 calories weekly.
What else is considered “moderate”? Thirty minutes of fast dancing, water aerobics, leaf raking, or bicycling at 5 miles per hour all provide similar health and energy-burning benefits. So does washing and waxing a car for 45 to 60 minutes, washing windows or floors for 15 to 60 minutes, or gardening for 30 to 45 minutes.
To see if you get the benefits of moderate activity, take the “talk-sing” test when you’re moving today:
- Can you sing while you move? Step up your pace!
- Too breathless to talk? Then slow down.
- Can you talk as you move? You’re moving at a safe pace for you.
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