Measuring Physical Activity Intensity Walking up stairs burns almost five times more calories than riding an elevator. Time Depends on Intensity Higher intensity activities require less time spent. Lower intensity activities require more time spent. Light-Intensity Activities: • Walking slowly • Golf, powered cart • Swimming, slow treading • Gardening or pruning • Bicycling, very light effort • Dusting or vacuuming • Conditioning exercise, light stretching or warm up Moderate-Intensity Activities: • Walking briskly • Golf, pulling or carrying clubs • Swimming, recreational • Mowing lawn, power motor • Tennis, doubles • Bicycling 5 to 9 mph, level terrain, or with a few hills • Scrubbing floors or washing windows • Weight lifting, Nautilus machines or free weights Vigorous-Intensity Activities: • Racewalking, jogging or running • Swimming laps • Mowing lawn, hand mower • Tennis, singles • Bicycling more than 10 mph, or on steep uphill terrain • Moving or pushing furniture • Circuit training Time Depends on Intensity