Recommendation 3 "How to"

 

ACTIVITIES AT MODERATE AND VIGOROUS LEVELS

 

Equivalent of 1 hour’s moderate physical activity daily

1 hour

  • brisk walk (4 mph)
  • canoeing (3 mph)
  • cycling (7.5 mph)
  • baseball
  • gardening
  • volleyball

45 minutes

  • cross-country hiking
  • cycling (9 mph)
  • skating (9 mph)
  • snowshoeing (2.5 mph)
  • water skiing
  • dancing

30 minutes

  • any ‘vigorous’ activity
Equivalent of 1 hour’s vigorous physical activity daily

1 hour

  • brisk hillwalking (4 mph)
  • canoeing (4 mph)
  • swimming, breast stroke (40 m/min)
  • running (5 mph)
  • cross-country skiing (4 mph)
  • climbing stairs
  • tennis

45 minutes

  • mountain climbing
  • cycling (13 mph)
  • running (6 mph)
  • squash
  • swimming, crawl (50 m/min)
  • cross-country skiing (5 mph)

30 minutes

  • basketball
  • football
  • soccer
  • hockey
  • running (8 mph)
  • rugby
  • handball

Adapted from Food, Nutrition and the Prevention of Cancer: a Global Perspective, 1997


For additional information, visit The American Heart Association web site at:

http://www.americanheart.org/catalog/Health_catpage9.html.

More on cancer and physical activity in Recommendation 3 Background


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EXTOXNET FAQS Diet and Cancer Homepage

Prepared 1998 by Bernadene Magnuson, Ph.D.
University of Idaho, Dept. of Food Science and Toxicology - EXTOXNET FAQ Team.