Pe top 1

• Varieties to activities:

  vary the activity

  vary the time

  vary the place
• It prevents boredom by providing variety

  it helps you maintain balance among your various muscle groups

  it may reduce risk of overuse injuries

  Cross training
• elliptical cross trainers can help you cross train
• if you are getting bored with walking, try swimming or aerobics
• if you are bored with noon walk, try to exercise in the early morning or after work/school
• Brisk walking

  Moderate
• walking uphill, jogging, or running

  vigorous
• light to moderate calisthenics

  moderate
• Low impact aerobic dancing

  Moderate
• jogging on a small traampoline

  moderate
• light to moderate workouts on gym equipment like nautilus or universal machines or a rowing machine

  moderate
• heavy calisthenics

  vigorous
• high impact aerobic dancing

  vigorous
• jumping rope

  vigorous
• using a stair climber or skiing machine

  vigorous
• stationary bicycling

  vigorous
• Treading water with moderate effort

  Moderate
• water aerobics/calisthenics

  moderate
• swimming laps

  vigorous
• water jogging

  vigorous
• treadng water with vigorous effort

  vigorous
• fishing and hunting

  moderate
• tossing and catching plastic diskss

  moderate
• children’s games like hopscotch, 4 square, and dodgeball

  moderate
• playing on playground equipment

  moderate
• Shoveling snow

  Moderate
• Competitive sports

  Vigorous
• hiking with a backpack

  vigorous
• mountain biking

  vigorous
• ice skating quickly

  vigorous
• snowshoeing and cross country skiing

  vigorous
• sweeping vacuuming and mopping floors

  moderate
• Washing the car with vigorous effort

  moderate
• Sweeping the garage, sidewalk, or patio

  Moderate
• washing the dog

  moderate
• mowing or raking the lawn

  moderate
• digging in the garden

  moderate
• carrying groceries upstairs

  vigorous
• carrying boxes or furniture

  vigorous
• Weight lifting, body building

  Moderate