The American College of Sports Medicine recommends doing at least 30 minutes of physical activity (at a moderate intensity) at least 3 days a week for good health. So this leads to the question of what exactly is moderate intensity? Below are some examples of light, moderate, and vigorous intensity activities. Always remember the lighter the intensity, the more time you will need to exercise to reap positive benefits. On the flipside, the higher the intensity, the less time you will have to spend to gain heart-healthy benefits.

LIGHT-INTENSITY ACTIVITIES: 60 MINUTES

• Walking slowly
• Golf, powered cart
• Swimming, slow treading
• Gardening or pruning
• Bicycling, very light effort
• Dusting or vacuuming
• Conditioning exercise, light stretching or warm up

MODERATE-INTENSITY ACTIVITIES: 30-60 MINUTES

• Walking briskly
• Golf, pulling or carrying clubs
• Swimming, recreational
• Mowing lawn, power motor
• Tennis, doubles
• Bicycling 5 to 9 mph, level terrain, or with a few hills
• Scrubbing floors or washing windows
• Weight lifting, Nautilus machines or free weights

VIGOROUS-INTENSITY ACTIVITIES: 20-30 MINUTES

• Jogging or running
• Swimming laps
• Mowing lawn, hand mower
• Tennis, singles
• Bicycling more than 10 mph, or on steep uphill terrain
• Moving or pushing furniture
• Circuit training

Exercise should be part of your daily routine just like brushing your teeth.