Moderate intensity

Vigorous intensity

General exercise:

• Brisk walking
• Slimnastics and Jazzercise
• Light to moderate calisthenics (for example, home exercises, back exercises, getting up and down from the floor)
• General health club exercise
• Low-impact aerobic dancing
• Jogging on a small trampoline
• Weight lifting, body building, using a lot of effort

General exercise:

• Jogging or running
• Walking uphill
• Heavy calisthenics (push-ups, sit-ups, jumping jacks, etc.)
• High impact aerobic dancing
• Step aerobics
• Jumping rope
• Circuit training with little rest

Water exercises:

• Leisure swimming (not swimming laps)
• Treading water with moderate effort
• Water aerobics or water calisthenics
• Rowing a canoe for pleasure
• Kayaking, canoeing, white-water rafting
• Springboard or platform diving
• Paddle boating
• Sailing and windsurfing
• Water skiing
• Snorkeling
• Surfing
• Water volleyball

Water exercises:

• Swimming laps, any type of stroke
• Treading water with fast, vigorous effort
• Water jogging
• Synchronized swimming
• Rowing a canoe in competition
• Skimobiling
• Skin diving and scuba diving
• Water polo

Bicycling:

• Street biking at 11 mph or slower

Bicycling:

• Mountain biking
• Street biking at 12 mph or faster

Gym equipment:

• Stationary bicycling, with light effort
• Light to moderate workouts on gym equipment like Nautilus or Universal machines or a rowing machine
• Light effort on a rowing machine

Gym equipment:

• Stationary bicycling, with moderate to vigorous effort
• Using a stair-climber or skiing machine
• Moderate effort on a rowing machine

Organized sports:

• Basketball: Shooting baskets
• Coaching sports teams
• Cricket
• Curling
• Drag racing
• Fencing
• Casual racquetball (not competitive)
• Archery (non-hunting)
• Badminton
• Golfing
• Motocross
• Shuffleboard and lawn bowling
• Skateboarding
• Sky diving
• Softball
• Ping-Pong
• Noncompetitive volleyball

Organized sports:

• Basketball: playing a game, officiating
• Boxing
• Broomball
• Football
• Ultimate Frisbee
• Handball and jai alai
• Competitive racquetball
• Judo, karate, and tai kwan do
• Kickball
• Lacrosse
• Polo
• Rugby
• Roller skating
• Soccer
• Squash
• Tennis
• Competitive volleyball

Outdoor activities:

• Horseback riding in general
• Fishing and hunting
• Playing with a Frisbee
• Children's games, like hopscotch, 4-square, and dodge ball
• Playing on playground equipment
• Hacky Sack

Outdoor activities:

• Horseback riding—trotting or galloping
• Competitive sports like rugby, field hockey, and soccer
• Orienteering
• Rock climbing
• Hiking with a backpack

House and yard work:

• Sweeping, vacuuming, and mopping floors
• Washing the car with vigorous effort
• Sweeping the garage, sidewalk, or patio
• Washing the dog
• Mowing or raking the lawn
• Digging in the garden

House and yard work:

• Carrying groceries upstairs
• Carrying boxes or furniture
• Baling hay or cleaning the barn with vigorous effort

Winter activities:

• Ice skating slowly
• Downhill skiing with light to moderate effort
• Snowmobiling
• Shoveling snow

Winter activities:

• Ice skating more than 9 mph
• Downhill skiing with vigorous effort, as in racing
• Bobsledding, tobogganing
• Snowshoeing and cross-country skiing