First we were told 30 minutes of exercise daily is sufficient. Then it was suggested that 60 minutes a day is necessary to maintain health and fitness. The type of exercise is also questionable. To most of us, it's all too confusing! But it doesn't have to be. First determine what your goals are. Do you want to be fit, lose weight or both? If your goal is to be fit, then follow the list below for various activities and their respective intensity levels. However, if you want to lose weight you may have to exercise longer and restrict your caloric intake. Remember, you should consult your physician before starting an exercise program.

Light-Intensity Activities- (60 minutes 5 times per week)

  • Walking slowly
  • Golfing, using powered cart
  • Swimming, slow treading
  • Gardening or pruning
  • Bicycling, very light effort
  • Conditioning exercise, light stretching or warm up
  • Moderate-Intensity Activities-(30-60 minutes 5 times per
  • week)
  • Walking briskly
  • Golfing, pulling or carrying clubs
  • Swimming, recreational
  • Mowing lawn, using power walk mower
  • Tennis, doubles
  • Bicycling 5 to 9 mph, level terrain, or with a few hills
  • Weight lifting, machines or free weights
  • Vigorous-Intensity Activities-(20-30 minutes 5 times per
  • week)
  • Race-walking, jogging or running
  • Swimming laps
  • Mowing lawn, hand mower
  • Tennis, singles
  • Bicycling more than 10 mph, or on steep
  • Uphill terrain
  • Circuit training