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One minute of vigorous physical activity is equal to approximately two minutes of moderate physical activity *Note: Depending on the intensity, an activity can be moderate or vigorous intensity.
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Brisk walking for 30 minutes on 5 days / week (moderate).Running 1.5 miles in 15 minutes (vigorous).Playing basketball for 15-20 minutes (moderate-to-vigorous*).Swimming laps for 20 minutes (moderate-to-vigorous*).Raking leaves for 30 minutes (moderate).Playing volleyball for 45 minutes (moderate).These examples illustrate the relationship between duration and intensity that is, less strenuous activities require a longer duration to elicit comparable health-benefits.ġ996 Surgeon General’s Report on Physical Activity and HealthĢ008 Physical Activity Guidelines for Americans The table below highlights several examples of MVPA that were used in the Surgeon General’s Report and the 2008 PAG. The primary recommendations from these two reports are similar 1 and provide many examples for how people can engage in MVPA that aligns with their physical capabilities and personal preferences.
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Nearly a decade later, the 2008 Physical Activity Guidelines for Americans (PAG) supported similar recommendations, stating that “aerobic activity should be performed in episodes of at least 10 minutes.” Surgeon General’s Report on Physical Activity and Health. These recommendations were supported by the 1996 U.S. Traditionally, physical activity recommendations have focused on accumulating moderate-to-vigorous physical activity (MVPA) either in a continuous manner, such as going for a 30-minute run, or in short bouts performed throughout the day (i.e.