FOR YOUTH DEVELOPMENT®
FOR HEALTHY LIVING
FOR SOCIAL RESPONSIBILITY
A EROBIC A CTIVITY MILES
YMCA of Metropolitan Washington  1112 16th Street, NW, Suite 720  Washington, DC 20036  202.232.6700  www.ymcadc.org 
NUMBER OF MINUTES OF EXERCISE ACTIVITY PLUS
INTENSITY LEVEL CAN EQUAL “ONE” AEROBIC MILE
EXERCISE ACTIVITIES:
INTENSITY LEVELS AND MINUTES:
EASY
MODERATE
VIGOROUS
AEROBIC DANCING
(30) MINUTES
(20) MINUTES
(15) MINUTES
BACKPACKING
(15) MINUTES
(12) MINUTES
(10) MINUTES
BASKETBALL
(20) MINUTES
(12) MINUTES
(10) MINUTES
BICYCLING
(18) MINUTES
(14) MINUTES
(10) MINUTES
CALISTHENICS
(20) MINUTES
(15) MINUTES
(12) MINUTES
CANOEING OR ROWING
(20) MINUTES
(15) MINUTES
(12) MINUTES
DANCING SOCIALLY
(30) MINUTES
(20) MINUTES
(15) MINUTES
FOOTBALL, TOUCH
(20) MINUTES
(15) MINUTES
(12) MINUTES
GARDENING, ACTIVE
(60) MINUTES
(40) MINUTES
(30) MINUTES
GOLFING
(30) MINUTES
(25) MINUTES
(20) MINUTES
HIKING, CROSS-COUNTRY
(20) MINUTES
(15) MINUTES
(12) MINUTES
JOGGING OR RUNNING
(12) MINUTES
(10) MINUTES
(8) MINUTES
KARATE, TAE KWON DO
(15) MINUTES
(12) MINUTES
(10) MINUTES
(10, 12, and 15 mph)
(4, 6, and 8 METS)
Carrying bag or pulling cart
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FOR YOUTH DEVELOPMENT®
FOR HEALTHY LIVING
FOR SOCIAL RESPONSIBILITY
A EROBIC A CTIVITY MILES
YMCA of Metropolitan Washington  1112 16th Street, NW, Suite 720  Washington, DC 20036  202.232.6700  www.ymcadc.org 
EXERCISE ACTIVITIES:
INTENSITY LEVELS AND MINUTES:
EASY
MODERATE
VIGOUROS
MOUNTAIN CLIMBING
(15) MINUTES
(12) MINUTES
(10) MINUTES
RACQUET SPORTS
(20) MINUTES
(15) MINUTES
(10) MINUTES
ROPE SKIPPING
(11) MINUTES
(10) MINUTES
(8) MINUTES
SKATING
(20) MINUTES
(15) MINUTES
(12) MINUTES
SKIING, X-COUNTRY
(17) MINUTES
(12) MINUTES
(8) MINUTES
SKIING, DOWN HILL
(20) MINUTES
(15) MINUTES
(12) MINUTES
SOCCER
(15) MINUTES
(12) MINUTES
(10) MINUTES
STAIR STEPPING
(15) MINUTES
(13) MINUTES
(11) MINUTES
STATIONARY CYCLING
(16) MINUTES
(13) MINUTES
(11) MINUTES
SWIMMING
(24) MINUTES
(16) MINUTES
(12) MINUTES
TABLE TENNIS
(60) MINUTES
(30) MINUTES
(20) MINUTES
TENNIS
(20) MINUTES
(15) MINUTES
(11) MINUTES
VOLLEYBALL
WALKING
WEIGHT TRAINING
Free weights, strength
machine
(20) MINUTES
(24) MINUTES
(30) MINUTES
(15) MINUTES
(20) MINUTES
(20) MINUTES
(12) MINUTES
(15) MINUTES
(15) MINUTES
Indoor rock wall, tread wall
Racquetball, handball,
squash
If you are new to exercise or have not exercised for some time, aim for 6 aerobic
miles per week to start. Gradually work up to 10 or 15 aerobic miles per week.
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