We recommend at least 30 minutes of brisk walking on most days of the week, but you can substitute any of the following activities. They are all considered moderate exercise—defined by the U.S. Surgeon General as anything that burns an average of 4 to 7 calories per minute.
Washing and waxing a car for 45-60 minutes.
Washing windows or floors for 45-60 minutes.
Playing volleyball for 45 minutes.
Gardening for 30-45 minutes,
Wheeling self in wheelchair for 30-40 minutes.
Bicycling 5 miles in 30 minutes.
Dancing fast (social) for 30 minutes.
Raking leaves for 30 minutes.
Water aerobics for 30 minutes.
Swimming laps for 20 minutes.
Basketball (a game) for 15-20 minutes.
Bicycling 4 miles in 15 minutes.
Jumping rope for 15 minutes.
Shoveling snow for 15 minutes.
Stair-walking for 15 minutes. Source;
Surgeon General’s report on Physical Activity and Health, 1996
