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Physical Activity

USDA has included physical activity as a part of the food pyramid. For health benefits, should be moderate or vigorous and add up to at least 30 minutes a day. Physical activities such as household work, walking at a casual pace around at the office for meetings or get a cup of coffee, grocery/merchandise shopping are NOT considered as intense enough to be considered as moderate or vigorous. .
Moderate physical activities include:
Walking briskly (about 3 ½ miles per hour)
Hiking
Gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 miles per hour)
Weight training (general light workout)

Vigorous physical activities include:
Running/jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (freestyle laps)
Aerobics
Walking very fast (4 ½ miles per hour)
Heavy yard work, such as chopping wood
Weight lifting (vigorous effort)
Basketball (competitive)