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| Physical Load | Taking part in moderate-intensity physical activity is a necessary component of a healthy lifestyle for elderly people.
You can increase your physical activity with the help of increasing your current activity level. Do following:
- If you do not currently involve in regular physical activity, you should begin with a few minutes of physical activity each day. Little by little you have to enlarge physical active time up to 30 minutes or more.
- If you are now active, but not enough as it recommended, you should try to adopt more steadfast activity:
- Moderate-intensity physical activity for 30 minutes or more on 5 or more days of the week
- Vigorous-intensity physical activity for 20 minutes or more on 3 or more days of the week
- If you currently involve in moderate-intensity activities for at least 30 minutes on 5 or more days of the week, you may achieve even greater health benefits by increasing the time spent or intensity of those activities.
- If you currently regularly engage in vigorous-intensity activities 20 minutes or more on 3 or more days of the week, you should continue to do so.
How much minutes do you need to burn 150 kilocalories with the help of the following actions?
 - Stair walking – 15 minutes
- Shoveling snow – 15 minutes
- Running 1 ½ miles – 15 minutes
- Bicycling 4 miles – 15 minutes
- Playing basketball – 15-20 minutes
- Participating in wheelchair basketball – 15-20 minutes
- Swimming – 15-20 minutes
- Engaging in water aerobic – 30 minutes
- Walking 2 miles – 30 minutes
- Racking leaves – 30 minutes
- Pushing a stroller 1 ½ miles – 30 minutes
- Dancing – 30 minutes
- Bicycling 5 miles – 30 minutes
- Shooting baskets – 30 minutes
- Walking 1 ¾ miles – 35 minutes
- Wheeling self in wheelchair – 30-40 minutes
- Playing touch football – 30-45 minutes
- Gardening (standing) – 30-45 minutes
- Playing volleyball – 30-45 minutes
- Washing and waxing a car or boat – 45-60 minutes
- Washing windows or floors – 45-60 minutes
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