According to the 1996 Surgeon's General Report on Physical Activity and Health, we need 30 minutes of moderate physical activity a day.
This is equal to expending approximately 150 calories of energy per day or 1,000 calories per week. The following are activities with the approximate time needed to fulfill the 150-calorie requirement:
- Washing and waxing a car for 45-60 minutes
- Playing volleyball for 45 minutes
- Gardening for 30-45 minutes
- Wheeling self in wheelchair for 30-40 minutes
- Walking 1 and three-fourths miles in 35 minutes
- Bicycling 5 miles in 30 minutes
- Pushing a stroller 1 and a half miles in 30 minutes
- Water aerobics for 30 minutes
- Basketball (playing game) for 15-20 minutes
- Jumping rope for 15 minutes
- Stairwalking for 15 minutes