101 Moderate Physical Activity A Lifestyle Approach

101
Moderate Physical Activity:
A Lifestyle Approach
LEARNING OBJECTIVES
After completing the study of this concept, you will be able to:
▶ Define moderate physical activity and differentiate it from
light and vigorous physical activity.
▶ Describe the health benefits of moderate physical activity,
and explain why moderate physical
activity is the most popular form of physical activity .
▶ Describe and explain the FIT formula for moderate physical
activity.
▶ Plan a personal moderate physical activity program based on
SMART goals, and self-monitor
your plan.
▶ Evaluate your current environment and determine ways to
modify it to encourage moderate
physical activity.
C
o
n
c
e

p
t 6
The Physical Activity Pyramid ▶ Section III
Moderate-intensity activities,
including lifestyle activities, have
many health and wellness benefits
when performed regularly.
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102 Section 3 ▶ The Physical Activity Pyramid
regardless of fitness level or age. Moderate activities include
some activities of daily living as well as less intense sports
and recreational activities. Taking a brisk walk is the most
obvious example of incorporating
moderate activity into daily living.
However, activities of daily living,
such as walking the dog, garden-
ing, mowing the lawn, carpentry, or
housework can count as moderate activities. Moderate
sports and recreational activities not considered to be vig-
orous enough to be placed at step 3 of the physical activity
pyramid can also be used to meet the moderate physical
activity guideline (e.g., playing catch, shooting baskets,
recreational bike riding, and casual rollerblading).
Moderate physical activity can be distinguished
from “light” activity and “vigorous” activity. Scien-
tists have devised a method to classify levels of acti vity
by intensity. With this system, all activities are compared
against the amount of energy expended at rest.
Resting energy expenditure is defined as 1 “metabolic
equivalent” or 1 MET. Other activities are then assigned
values in multiples of METS. For generally healthy adults,
moderate-intensity activities require an energy expen-
diture of 3.0 to 6.0 METS.
This means that they require
between three and six times the
energy expended while at rest.
Moderate-intensity activities

are often referred to as aerobic
physical activities because the
aerobic metabolism can typi-
cally meet the energy demand
of the activity. This allows
moderate-intensity (aerobic)
activities to be performed com-
fortably for extended periods of
time by most people.
Activities above 6 METS
are considered to be vigorous
physical activities and these
cannot usually be maintained
as easily unless a person has a
good level of fitness. Examples
include more structured aero-
bic activities (e.g., jogging,
biking, swimming) or vigor-
ous sports (e.g., soccer). Activi-
ties below 3.0 METS can be
classified as “light intensity”
but researchers now distin-
guish light activity (1.5 to 3.0
METS) from sedentary activ-
ity (1.0 to 1.5 METS) which
primarily captures sitting and
lying time. Examples of light
H umans are clearly meant to move, but the nature of our
society has made it difficult for many people
to lead active lifestyles. Cars, motorized golf carts, snow -
blowers, elevators, remote control devices, and email are
just some of the modern conveniences that have reduced
the amount of activity in our daily lives. Only a small per-
centage of adults get enough regular physical activity to

promote health and wellness benefits. Moderate-intensity
physical activity (which includes many lifestyle tasks done
as part of normal daily living), provides most of the ben-
efits associated with active living. In Concept 5, you were
provided with an overview of each type of physical activ-
ity. In this concept, you will learn in more detail about
moderate physical activity, the FIT formula for achiev-
ing it, and how to plan a personal program to incorporate
moderate physical activity into your daily routine.
Adopting an Active Lifestyle
Moderate physical activity is the foundation of an
active lifestyle. Moderate physical activity is included
at the base of the physical activity pyramid (see Figure 1 )
because it can be performed by virtually all people,
VIDEO 1
Figure 1 ▶ The physical activity pyramid, step 1: moderate
physical activity.
Source: C. B. Corbin
Avoid Inactivity
Energy Balance
Energy Out
(Activity)
Energy In
(Diet)
STEP 5
STEP 4

STEP 3
STEP 2
Vigorous Sports
and Recreation
Vigorous
Aerobics
Moderate
Physical Activity
Flexibility
Exercises
Muscle
Fitness
Exercises
• Tennis
• Hike
• Yoga
• Stretch
• Jog
• Bike
• Aerobic dance
• Walk
• Yard work
• Golf
• Calisthenics
• Resistance

exercise
STEP 1
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Concept 6 ▶ Moderate Physical Activity: A Lifestyle Approach
103
activities include lower-intensity activities of daily living
such as showering, grocery shopping, washing dishes,
and casual walking. While public health goals focus on

moderate activity, minimizing time spent in sedentary
activity is also important (see In the News). Distinctions
among the types of activities are summarized in Table 1 .
Because moderate activities are relatively easy to
perform, they are popular among adults. Walking
is the most popular of all leisure-time activities among
adults. According to the National Sporting Goods Asso-
ciation, 96 million Americans say they walk for exercise,
nearly twice the number that participate in the second
and third most popular activities, exercising with equip-
ment and swimming. Women walk more than men, and
young adults (18–29) walk less than older adults, probably
because of more involvement in sports and other vigor-
ous activities. Walking behavior ranges from occasional
walks to walking regularly to meet national physical
activity guidelines. As many as 40 to 50 percent of adults
say they walk, but less than half that number report walk-
ing 30 minutes or more at least 5 days a week.
Walking is popular in all age groups, but participa-
tion in other moderate activities varies with age. Interest-
ingly, while overall activity levels tend to decline with age,
involvement in lifestyle activity actually tends to increase.
This is because many older adults move away from vigor-
ous sports and recreation and spend more time in lifestyle
activities, such as gardening and golf. Older adults tend to
have more time and money for these types of recreational
activities, and the lower intensity may be appealing.
The advantage of moderate activity is that there are
many opportunities to be active. Finding enjoyable activ-
ities that fit into your daily routine is the key to adopting
a more active lifestyle.

Sedentary Time Can Be Harmful
Along with finding ways to get daily moder-
ate activity, recent evidence suggests that
it is also important to minimize time spent being sedentary.
Recent studies have consistently shown that excess time
spent sitting can have negative health consequences, even
if you are a physically active person. One study showed that
time spent watching TV was associated with risk of being
overweight regardless of physical activity level. Another study
showed that sedentary behavior (sitting time) was associated
with mortality after adjusting for smoking status, diet, and
level of physical activity. Avoiding sustained periods of sitting
seems to be important for reducing these risks.
What can you do to avoid extended periods of sitting during the
day?
SS
A
a
ACTIVITY
In the News
Classification Intensity Range Examples
Sedentary 1.0–1.5 METS Sitting, lying
Light 1.5–3.0 METS Showering, grocery
shopping, playing
musical instrument,
washing dishes

Moderate 3.0–6.0 METS Walking briskly,
mowing lawn,
playing table tennis,
doing carpentry
Vigorous . 6.0 METS Hiking, jogging,
digging ditches,
playing soccer
Table 1 ▶ Classifi cations of Physical Activity
Intensities for Generally Healthy Adults
Moderate Physical Activities Activities equal in
intensity to brisk walking; activities three to six times
as intense as lying or sitting at rest (3–6 METs).
MET One MET equals the amount of energy a
person expends at rest. METs are multiples of rest-
ing activity (2 METs equal twice the resting energy
expenditure).
Aerobic Physical Activities Aerobic means “in the
presence of oxygen.” Aerobic activities are activities
or exercise for which the body is able to supply ade-
quate oxygen to sustain performance for long periods
of time.
Vigorous Physical Activities Activities that are
more vigorous than moderate activities with intensi-
ties at least six times as intense as lying or sitting at
rest (. 6 METS).
Light Activities Activities that involve standing and/
or slow movements with intensities 1.5 to 3 times as
intense as lying or sitting at rest (1.5–3.0 METS).
Sedentary Activities Activities that involve lying
or sitting with intensities similar to (or just slightly
higher) than rest (1.0–1.5 METS).
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Activity Classification by Fitness Level
Sample Lifestyle Activities Low Fitness Marginal Fitness Good
Fitness High Performance
Washing your face, dressing,
typing, driving a car Light Very light/light Very light Very light
Normal walking, walking

downstairs, bowling, mopping Moderate Moderate Light Light
Brisk walking, lawn mowing,
shoveling, social dancing Vigorous Moderate/Vigorous
Moderate Moderate
Table 2 ▶ Classifi cation of Moderate Physical Activities for
People of Different Fitness Levels
Brief walks throughout the day can help you meet recommended
levels of moderate activity.
Activity classifications vary, depending on one’s
level of fitness. Normal walking is considered light
activity for a person with good fitness (see Table 1 ), but
for a person with low to marginal fitness the same activity
is considered moderate. Similarly, brisk walking may be
a vigorous activity (rather than moderate) for individuals
with low fitness. Table 2 helps you determine the type
of lifestyle activity considered moderate for you. Begin-
ners with low fitness should start with normal rather than
brisk walking, for example. In Concept 7, you will learn
to assess your current fitness level. You may want to refer
back to Table 2 after you have made self-assessments of
your fitness.
The Health and Wellness Benefits
of Moderate Physical Activity
Moderate activity provides significant health ben-
efits. Research has clearly shown that even modest
amounts of moderate activity have significant health
benefits. Two early studies paved the way for this line of
research. One study reported that postal workers who
delivered mail had fewer health problems than workers
who sorted mail. Another study reported that drivers of
double-decker buses in England had more health prob-

lems than conductors who climbed the stairs during the
day to collect the tickets. The studies controlled for other
lifestyle factors, so the improved health was attributed to
the extra activity accumulated throughout the day. Since
then, hundreds of studies have further confirmed the
importance of moderate activity for good health. How-
ever, as described in Concept 5, additional health benefits
are possible if vigorous physical activity is also performed.
Moderate activity promotes metabolic fitness.
Metabolic fitness is fitness of the systems that provide
the energy for effective daily living. Indicators of good
metabolic fitness include normal blood lipid levels,
normal blood pressure, normal blood sugar levels, and
healthy body fat levels. Moderate physical activity pro-
motes metabolic fitness by keeping the metabolic system
active. Building and maintaining cardiovascular fitness
requires a regular challenge to the cardiovascular system
and building metabolic fitness requires a similar regular
challenge to the metabolic system. Individuals with good
levels of fitness will receive primarily metabolic fitness
benefits from moderate activity, but those with low fit-
ness will likely receive metabolic and cardiovascular
fitness benefits . Moderate activity is particularly impor -
tant for the large segments of the population that do not
participate in other forms of regular exercise. As previ -
ously described, some activity is clearly better than none.
Moderate physical activity has wellness benefits.
The health benefits from physical activity are impressive,
but the wellness benefits may have a bigger impact on
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105
our daily lives. Numerous studies have shown that physical
activity is associated with improved quality of life (QOL),
but it has proven difficult to determine the contributing
factors or underlying mechanisms. The influence may be
due to reduced stress, improved cognition, better sleep,
improved self-esteem, reduced fatigue or (more likely) a
combination of many different effects. A recent study in
college students sought to isolate some of the underlying
effects. The study reported that students who were more
physically active had more positive feeling states (“ pleasant-
activated feelings ”) than students who

were less physically active even after
controlling for sleep and previous
days’ activity and feeling states. They
also noted that feeling states improved on days when people
reported performing more activity than normal. The well -
ness benefits can impact young people every day whereas
health benefits may not be noticed until a person gets older.
Regular activity is important to achieving health, fit-
ness, and wellness benefits. For the benefits of activ-
ity to be optimal, it is important to exercise regularly. The
specific benefits from moderate activity tend to be more
dependent on frequency than on intensity. This is some-
times referred to as the last bout effect, because the effects
are short term (i.e., attributable to the last bout of activity
performed). For example, regular exercise promotes meta-
bolic fitness by creating the stimulus that helps maintain
insulin sensitivity and improve glucose regulation. Another
example is the beneficial effect of exercise on stress man-
agement. In this case, the periodic stimulus from exercise
helps directly counter the negative physical and physiologi -
cal responses to stress. To maximize the benefits of physical
activity, it is important to try to get some activity every day.
Sustained light-intensity activity may provide
health benefits and promote weight control. The
new physical activity guidelines have recommended that
activities be at least moderate in intensity. However, evi -
dence suggests that the accumulation of light-intensity
activity can have benefits, especially in those who are
sedentary. Some researchers have referred to this type of
activity as Non-Exercise Activity Thermogenesis (NEAT) to
emphasize the substantial number
of calories that can be burned by
performing light-intensity activity.
Meeting the recommendation for

moderate activity is best, but beginning some activity,
even light activity, is better than doing nothing at all.
How Much Moderate Physical
Activity Is Enough?
There is a FIT formula for moderate physical
activity. The concept of a threshold of training is used
in this book to describe the minimum activity needed for
benefits. As described in Concept 5, public health guide-
lines endorsed by the ACSM, the AHA, and the CDC
have recommended that adults accumulate 150 minutes
of moderate-intensity activity each week, an amount
equal to 30 minutes 5 days a week. The recommenda-
tion highlighted in the original Surgeon General’s Report
on Physical Activity called for adults to accumulate about
1,000 kcal/week (or about 150 kcal/day) from moderate
activity. Table 3 summarizes the threshold levels for fre-
quency, intensity, and time (duration). Note that these are
considered minimal, or threshold, levels. The target zone
calls for the accumulation of 30 or more minutes a day.
Physical activity above the recommended minimum pro-
vides additional health benefits.
Activity bouts of 10 minutes are recommended,
but shorter durations of moderate activity have
benefits. National physical activity guidelines suggest
that moderate activity bouts should be 10 minutes in
length or longer for optimal health and fitness benefits.
Nevertheless, short-duration moderate activity, sometimes
referred to as “incidental physical activity,” accumulated
throughout the day is also beneficial. The specification
of 10-minute sessions in the guidelines is somewhat
arbitrary as there is no absolute threshold defining how
VIDEO 2

Health is available to Everyone for a
Lifetime, and it’s Personal
Walking is by far the most commonly reported moder-
ate activity, but people often go out of their way to avoid
walking (such as driving around the lot to find the closest
parking spot; waiting for an elevator rather than climbing
a few flights of stairs).
Do you view walking as a “means to an end” (i.e., simply as a
way to get around) or as an “end in itself” (i.e., as a way to get
more physical activity)? How might this perception influence
your activity patterns?
ACTIVITY
Metabolic Fitness Benefits Improvements in meta-
bolic function that reduce risks of diabetes and meta-
bolic syndrome.
Cardiovascular Fitness Benefits Improvements
in cardiovascular function that contribute to cardio-
vascular fitness.
Wellness Benefits Increases in quality of life and
well-being.
Last Bout Effect A short-term effect associated
with the last bout of activity. Typically related to
improvements in metabolic fitness.
VIDEO 3
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(see Table 2 ), activity that is moderate for young adults
may be too intense for some older individuals or those
with health problems. Because of this, the guidelines
recommend that these individuals should focus on track-
ing minutes of activity. This allows the intensity to be a
self-determined level that corresponds to a person’s rela-
tive level of fitness.
Monitoring and Promoting
Physical Activity Behavior
Many people use pedometers to monitor daily
activity levels. Digital pedometers are a popular self-
monitoring tool used to track physical activity patterns.

They provide information about the number of steps a
person takes. Stride length and weight can be entered
into most pedometers to provide estimates of distance
traveled and/or calories burned. Some newer pedome-
ters include timers, which track the total amount of time
spent moving; some allow step information to be stored
over a series of days.
Pedometers provide a helpful reminder about the
importance of being active during the day. They also are
useful for tracking activity patterns over a series of days.
The interest in and popularity of pedometers has resulted
in media stories promoting the standard of 10,000 steps
as the level of activity needed for good health. This stan-
dard was originally developed in Japan, where pedometers
were popular before elsewhere in the world. Experts have
warned against using an absolute step count standard for
all people as it would be too hard for some and not hard
enough for others based on personal activity patterns.
Studies on large numbers of people provide data to
help classify people into activity categories based on step
counts (see Table 4 ), but actual step goals should vary
from person to person. Wear the pedometer for 1 week
to establish a baseline step count (average steps per day).
Then, set a goal of increasing steps per day by 1,000 to
long activity sessions must be. In general, the main
focus should be on the total volume of moderate activity
performed.
Vigorous activity can substitute for moderate
activity. The U.S. Physical Activity Guidelines released
by the Department of Health and Human Services
(DHHS) provide some flexibility for meeting activity
guidelines. Rather than requiring activity on 5 different

days, the DHHS guidelines specify that 150 minutes of
moderate physical activity can be accumulated during
the week. If you fail to meet the 30-minute guideline
on 1 day, you can make it up on another and still meet
the guideline. Vigorous-intensity activity can also be
substituted to meet the weekly targets. According to
the DHHS guidelines, each minute of vigorous activity
counts as 2 minutes of moderate. Therefore, the guide-
line can also be met by performing 75 minutes of vigor-
ous activity instead of 150 minutes of moderate activity.
The guidelines can also be expressed in total “MET-
minutes.” To compute MET-minutes, you simply multi-
ply the MET level of the activity you performed by the
number of minutes. For example, a 60-minute brisk walk
(approximately 3 METS) would yield 180 MET-minutes
(3 METS 3 60 minutes). However, note that this same
volume can also be achieved with a 30-minute run that
requires approximately 6 METS (6 METS 3 30 min-
utes). A total of 500 MET-minutes per week is recom-
mended to meet the minimum guidelines.
Special moderate activity guidelines have been
developed for children, older adults, and adults
with chronic health conditions. Guidelines for phys-
ical activity depend on the unique needs of the target
population. Children need more physical activity than
adults (at least 60 minutes and up to several hours of
activity each day).
Guidelines are also different for older adults and
adults with chronic conditions. As previously described
Threshold of Training (minimum)a Target Zone (optimal)
Frequency At least 5 days a week 5–7 days a week

Intensityb • Equal to brisk walkingb
• Approximately 150 calories accumulated per day
• 3 to 5 METsb
• Equal to brisk to fast walkingb
• Approximately 150–300 calories accumulated per day
• 3 to 6 METsb
Time (duration)c 30 minutes or three 10-minute sessions per
day 30–60 minutes or more accumulated in sessions of at least
10 minutes
a150 minutes per week is recommended by DHHS.
bHeart rate and relative perceived exertion can also be used to
determine intensity (see Concept 7).
cDepends on fitness level (see Table 2).
Table 3 ▶ The FIT Formula for Moderate Physical Activity
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107
3,000 steps. Keep records of daily step counts to help you
determine if you are meeting your goal. Setting a goal
that you are likely to meet will help you find success. As
you meet your goal, increase your step counts gradually.
Pedometers do have some limitations as indicators of
total physical activity. A person with longer legs will accu-
mulate fewer steps over the same distance than someone
with shorter strides (due to a longer
stride length). A person running will
also accumulate fewer steps over the
same distance than a person who
walks. There is considerable variability in the quality (and
accuracy) of commercial pedometers, so it is important to
consider this when purchasing one.
Energy expenditure can be used to monitor
physical activity. As shown in Table 3 , an energy expen-
diture of between 150 and 300 kcal/day from physical
activity is sufficient for meeting physical activity guide-
lines. While not as simple as tracking time, calories

expended from physical activity can be estimated if the
approximate MET value of the activity is known. The
energy cost of resting energy expenditure (1 MET) is
approximately 1 calorie per kilogram of body weight per
hour (1 kcal/kg/hour). An activity such as brisk walk-
ing (4 mph) requires an energy expenditure of about 4
METs, or 4 kcal/kg/hour. A 150 lb. person (~ 70 kg) walk-
ing for an hour would expend about 280 kcal (4 kcal/kg/
hour 3 70 kg 3 1 hr.). Note that a 30-minute walk would
burn approximately 150 calories and satisfy the guideline.
Commercial fitness equipment can provide energy
expenditure estimates. The devices use an estimated
MET level based on the selected intensity or a measured
heart rate (if a heart rate sensor is used). The timer on
the machine then tracks the time of the workout, and
this allows calories to be estimated during the work-
out. The estimate will only be somewhat accurate if the
machine also obtained a body weight value from you dur-
ing the setup process. If this wasn’t obtained, the calorie
estimates are probably based on some reference value of
weight and therefore may not be accurate. Table 5 lists
estimated METs for different activities, along with calo-
rie estimates (per hour of exercise) for people of different
body weights.
A variety of methods can be used to accumulate
moderate physical activity for health benefits.
Finding 30 minutes or longer for continuous physical
activity may be difficult, especially
on very busy days. However, the
physical activity guidelines empha-
size that moderate activity can be
accumulated throughout the day. Figure 2 illustrates the
Pedometers offer a useful way of monitoring physical activity.

Category Steps/Day
Sedentary < 5,000
Low active 5,000–6,999
Somewhat active Threshold 7,000–9,999
Active Target Zone 10,000–12,500
Very active . 12,500
Source: Based on values from Tudor-Locke.
Table 4 ▶ Activity Classifi cation for Pedometer
Step Counts in Healthy Adults
A CLOSER LOOK
Every Body Walk
Every Body Walk is a national movement committed to
“get Americans up and moving.” The organization has
developed a variety of social media applications that
help to connect organizations, people, and communities
across the country. Customized (free) apps for smart-
phones are available to help track and personalize your
walking plan, connect with walking communities, and
share stories. Associated Facebook links and Twitter
feeds (follow @everybodywalk) provide inspirational mes-
sages and opportunities to network and share stories.
The website (www.everybodywalk.org) features a hub
for walking-related blogs and video clips showing how
groups across America are finding a new sense of com-
munity through walking.

What are other ways social media can be used to spur
community involvement in physical activity?
Every B
A
WalkBody WBody W
ACTIVITY
VIDEO 4
VIDEO 5
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Calories Used per Hour for Different Body Weights
Activity Classification / Description METsa
100 lb.
(45 kg)
120 lb.
(55 kg)
150 lb.
(70 kg)
180 lb.
(82 kg)
200 lb.
(91 kg)
220 lb.
(100 kg)
Gardening Activities
Gardening (general) 5.0 227 273 341 409 455 502
Mowing lawn (hand mower) 6.0 273 327 409 491 545 599
Mowing lawn (power mower) 4.5 205 245 307 368 409 450

Raking leaves 4.0 182 218 273 327 364 401
Shoveling snow 6.0 273 327 409 491 545 599
Home Activities
Child care 3.5 159 191 239 286 318 350
Cleaning, washing dishes 2.5 114 136 170 205 227 249
Cooking / food preparation 2.5 114 136 170 205 227 249
Home / auto repair 3.0 136 164 205 245 273 301
Painting 4.5 205 245 307 368 409 450
Strolling with child 2.5 114 136 170 205 227 249
Sweeping / vacuuming 2.5 114 136 170 205 227 249
Washing / waxing car 4.5 205 245 307 368 409 450
Leisure Activities
Bocci ball / croquet 2.5 114 136 170 205 227 249
Bowling 3.0 136 164 205 245 273 301
Canoeing 5.0 227 273 341 409 455 501
Cross-country skiing (leisure) 7.0 318 382 477 573 636 699
Cycling (<10 mph) 4.0 182 218 273 327 364 401
Cycling (12–14 mph) 8.0 364 436 545 655 727 799

Dancing (social) 4.5 205 245 307 368 409 450
Fishing 4.0 182 218 273 327 364 401
Golf (riding) 3.5 159 191 239 286 318 350
Golf (walking) 5.5 250 300 375 450 500 550
Horseback riding 4.0 182 218 273 327 364 401
Swimming (leisure) 6.0 273 327 409 491 545 599
Table tennis 4.0 182 218 273 327 364 401
Walking (3.5 mph) 3.8 173 207 259 311 346 387
Occupational Activities
Bricklaying / masonry 7.0 318 382 477 573 636 699
Carpentry 3.5 159 191 239 286 318 350
Construction 5.5 250 300 375 450 500 550
Electrical work / plumbing 3.5 159 191 239 286 318 350
Digging 7.0 318 382 477 573 636 699
Farming 5.5 250 300 375 450 500 550
Store clerk 3.5 159 191 239 286 318 350
Waiter / waitress 4.0 182 218 273 327 364 401
Note: …

101 Moderate Physical Activity A Lifestyle Approach

101 Moderate Physical Activity A Lifestyle Approach

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