The Physical Activity Guidelines for Americans say most adults should aim for at least 150 minutes per week of at least moderate to vigorous-intensity physical activity. These are activities that raise your heart rate and make you breathe faster and deeper.
These are some examples of moderate intensity activities.
- Brisk walking
- Hiking briskly
- Bicycling
- Doing an elliptical machine, rower, or stair stepper
- Water aerobics
- Dancing
- Low-impact aerobics
- Doubles tennis
- Shooting hoops
- Some household activities, like shoveling or washing windows
High-intensity activities can include things like jogging, bicycling hard, swimming laps, playing soccer, singles tennis, or full-court basketball, or doing high-impact aerobics or dancing.