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Moderate Intensity Activity


Moderate-intensity activities include some of the things you may already be doing during a day or week, such as gardening and housework. These activities can be done in short spurts--10 minutes here, 8 minutes there.

Alone, each action does not have a great effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.

To become more active throughout your day, take advantage of any chance to get up and move around. Here are some examples:

  • Take a short walk around the block
  • Rake leaves
  • Play actively with the kids
  • Walk up the stairs instead of taking the elevator
  • Mow the lawn
  • Take an activity break--get up and stretch or walk around
  • Park your car a little farther away from your destination and walk the extra distance

The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active.




The Weight-control Information Network (WIN) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. WIN provides information on weight control, obesity, and nutritional disorders. WIN responds to requests for information; develops, reviews, and distributes publications; and develops communications strategies to encourage individuals to achieve and maintain a healthy weight.
last updated: 10 February 1998




last update: February 2009



This information is not intended to be a substitute for professional medical advice. You should not use this material to diagnose or treat a health condition or disease without consulting with your healthcare provider.
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