Moderate levels of regular aerobic activity improve your level of cardio-fitness. The American College of Sports Medicine (ACSM) recommends that you exercise aerobically at least three to five days a week for twenty to sixty minutes of continuous activity or a minimum of thirty minutes of accumulated activity from short ten-minute bouts. Types of activities recommended by the ACSM include any movement that uses large muscle groups, that can be maintained continuously, and that is rhythmic in nature such as:

• Walking

• Hiking

• Running

• Jogging

• Cycling

• Cross-country skiing

• Aerobic dance or group exercise

• Jumping rope

• Rowing

• Stair climbing

• Swimming

• Endurance games

The U.S. surgeon general defines moderate activity as being roughly equivalent to physical activity that uses approximately 150 calories of energy per day, or 1,000 calories per week. When a task is done at a lower intensity, such as washing a car, you should spend a longer amount of time doing it. For exercises that are done at higher levels of intensity, such as jumping rope, you can spend a shorter amount of time to receive the same benefits. Examples of moderate activity include the following:

• Washing and waxing a car for 45–60 minutes

• Washing windows or floors for 45–60 minutes

• Playing volleyball for 45 minutes

• Playing touch football for 30–45 minutes

• Gardening for 30–45 minutes

• Walking ¾ miles in 35 minutes (20 min/mile)

• Basketball (shooting baskets) for 30 minutes

• Bicycling 5 miles in 30 minutes

• Dancing fast for 30 minutes

• Pushing a stroller 1½ miles in 30 minutes

• Raking leaves for 30 minutes

• Walking 2 miles in 30 minutes (15 min/mile)

• Water aerobics for 30 minutes

• Swimming laps for 20 minutes

• Basketball (playing a game) for 15–20 minutes

• Bicycling 4 miles in 15 minutes

• Jumping rope for 15 minutes

• Running 1½ miles in 15 minutes (10 min/mile)

• Shoveling snow for 15 minutes

• Stair climbing for 15 minutes

The more that you move your body, the more energy is required. For an average sized person, sitting burns approximately 1 calorie per minute, standing burns 2 calories per minute, and slow pacing burns 3 calories per minute. Add more movement into your day at every opportunity.