Moderate-Level Physical Activities
Being physically active is one of the most important things you can do
to prevent or control high blood pressure. It also helps to reduce your risk of
heart disease.
It doesn't take a lot of effort to become physically active. All you
need is 30 minutes of moderate-level physical activity on most days of the
week. Examples of such activities are brisk walking, bicycling, raking leaves,
and gardening.
| Common Chores |
Sporting
Activities |
 |
Washing and waxing a
car for 45-60 minutes |
|
Washing windows or
floors for 45-60 minutes |
|
Gardening for 30-45
minutes |
|
Wheeling self in
wheelchair for 30-40 minutes |
|
Pushing a stroller
1½ miles in 30 minutes |
|
Raking leaves for 30
minutes |
|
Shoveling snow for 15
minutes |
|
Stair walking for 15
minutes |
|
|
|
|
|
|
Playing volleyball for
45-60 minutes |
|
Playing touch football
for 45 minutes |
|
Walking 2 miles in 30
minutes (1 mile in 15 minutes) |
|
Shooting baskets
(basketball) for 30 minutes |
|
Dancing fast (social)
for 30 minutes |
|
Performing water
aerobics for 30 minutes |
|
Swimming laps for 20
minutes |
|
Playing basketball for
15-20 minutes |
|
Jumping rope for 15
minutes |
|
Running 1½
miles in 15 minutes (1 mile in 10 minutes) |
|
You can even divide the 30 minutes into shorter periods of at least 10
minutes each. For instance: Use stairs instead of an elevator, get off a bus
one or two stops early, or park you car at the far end of the lot at work. If
you already engage in 30 minutes of moderate-level physical activity a day, you
can get added benefits by doing more. Engage a moderate-level activity for a
longer period each day or engage in a more vigorous activity.
Most people don't need to see a doctor before the start a moderate-level
physical activity. You should check first with your doctor if you have heart
trouble or have had a heart attack, if you're over age 50 and are not used to
moderate-level physical activity, if you have a family history of heart disease
at an early age, or if you have any other serious health problem.
Back to Physical Activity
Page
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