Physical Activity Guidelines for Americans (2008)
“At least 150 minutes of Moderate physical activity or 75 minutes of Vigorous physical activity each week, or a combination of Moderate & Vigorous”
“muscle-strengthening activities on 2 or more days per week”
How can you achieve this?
Walk briskly for 30 minutes a day, 5x a week = 150 min Moderate Activity
Examples of Physical Activity Ratings:
- Brisk Walking: 3 to 4.5 mph on a level surface inside or outside
- Race walking—less than 5 mph
- Bicycling <10 mph
- Golfing (no cart)
- General Yard Work
- Race walking and aerobic walking—5 mph or faster
- Running or Jogging
- Walking and climbing briskly up a hill
- Bicycling >10 mph
- Aerobic Activity Classes
- Shoveling Dirt or Snow
Studies have shown that even moderate physical activities can be beneficial to anyone who is currently sedentary & unfit, but if you are already incorporating moderate activity such as walking, consider kicking it up a notch by Nordic Walking for Fitness! Most regular walkers can increase their workout by 20% by adding poles, and without any perceived increase in exertion! Vigorous walkers can increase their energy expenditure even more.
Average Walking Intensity Levels*:
- Easy/ Warm-up Pace: 2.0-3.0 mph or 20+ minutes/mile
- Moderate/ Brisk Pace: 3.0-4.0 mph or 15-20 minutes/mile
- Fast/ Interval Pace: 4.0-5.0 mph or 12-15 minutes/mile
*these are general guidelines, your pace may vary based on your individual level of fitness as well as physical attributes such as height & stride length
Calories Burned during Physical Activity are based on level of intensity, activity duration and your individual body weight.
As an example, Sparkpeople’s Calorie Calculator factors for a 180# person walking for 30 minutes**:
- 3.5 mph (17 minutes/mile) = 168 calories
- 4.0 mph (15 minutes/mile) = 189 calories
- 4.6 mph (13 minutes/mile) = 210 calories
- 3.5 mph (17 minutes/mile) = 206 calories
- 4.0 mph (15 minutes/mile) = 227 calories
- 4.6 mph (13 minutes/mile) = 252 calories
**these are general calorie calculations, your individual results may vary.