Forms of Physical Activity

Moderate Activity

Moderate intensity can be described as little to no sweating, slightly elevated heart rate/breathing, but still able to carry on a conversation.

Types	Moderate Intensity Activities
Leisure Time Activities	Walking at a brisk pace Leisurely bicycle ride Hiking
Sports	Boxing Golfing Playing Frisbee Softball Yoga
Home Activities	Actively playing with children Gardening Moderate housework Mowing the lawn Washing the car by hand

Vigorous Activity

Vigorous intensity can be described as sweating, heavy breathing, definite raise in heart rate, and unlike moderate intensity, verbal communication becomes difficult.

Types	Vigorous Intensity Activities
Leisure Time Activities	Bicycling fast or uphill Circuit training Jogging/Running Jumping Rope
Sports	Basketball Football Soccer Tennis (singles)
Home Activities	Carrying heavy objects upstairs Heavy snow shoveling/digging Moving furniture

Muscle Strengthening

Muscle strengthening activities increase the strength and the endurance of your muscles. Muscle-strengthening should be done two or more days a week. This type of activity can be done at home with little or no equipment, if equipment is not available. Examples include weight lifting, push-ups, and resistance band training.

Here’s a link to a website with examples of muscle strengthening activities that can be done at home and at the gym: www.cdc.gov/physicalactivity/everyone/videos/index.html

Bone Strengthening

These activities are specifically recommended for children (under 17 years old) and are activities that create impact with the ground such as running or jumping rope. The purpose of these activities is to strengthen the developing bones. Other examples include basketball, volleyball, hop scotch, and gymnastics.