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Examples of Endurance Activities

Examples of activities that are moderate for the average older adult are listed below.


  • Swimming
  • Bicycling
  • Cycling on a stationary bicycle
  • Gardening (mowing, raking)
  • Walking briskly on a level surface
  • Mopping or scrubbing floor
  • Golf, without a cart
  • Tennis (doubles)
  • Volleyball
  • Rowing
  • Dancing

The following are examples of vigorous activities.


  • Climbing stairs or hills
  • Shoveling snow
  • Brisk bicycling up hills
  • Tennis (singles)
  • Swimming laps
  • Cross-country skiing
  • Downhill skiing
  • Hiking
  • Jogging

Related article

How Hard Should I Exercise
We can’t tell you exactly how many pounds to lift or how steep a hill you should climb to reach a moderate or vigorous level of exercise, because what is easy for one person might be strenuous for another. It’s different for different people.

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