When you think of “aerobics” you probably think of jogging or stair stepping. But any physical activity – whether walking, swimming, gardening, biking, or washing your car – takes energy. An aerobic mile compares the energy used from a variety of activities to that of jogging one mile, regardless of the activity.
What equals an aerobic mile?
To equal the energy it takes to run one mile, you will need to spend different amounts of time doing a particular activity based on the intensity level (i.e., easy, moderate, or intense) at which you do it. Here are some examples of activities that equal 1 aerobic mile:
One aerobic mile is…
- Jogging one mile at any pace in 8-12 minutes
- Skipping rope at a moderate pace for 10 minutes
- Playing vigorous volleyball for 12 minutes
- Backpacking at a moderate pace for 12 minutes
- Playing a vigorous game of touch football for 12 minutes
- Walking one mile in 15-24 minutes
- Stair-stepping at an easy pace for 15 minutes
- Playing moderate tennis for 15 minutes
- Dancing vigorously to music for 15 minutes
- Easy cross-country skiing for 17 minutes
- Downhill skiing at an easy pace for 20 minutes
- Playing easy basketball for 20 minutes
- Golfing, carrying your bag or pulling it on a cart, for 20 minutes
- Bicycling at a moderate pace for 20 minutes
- Swimming at an easy pace for 24 minutes
- Mowing the yard with a push mower for 30 minutes
- Playing table tennis at an easy pace for 60 minutes
- Moderate gardening for 60 minutes
If you are currently sedentary, make your goal to accumulate at least 6 aerobic miles weekly – 10 or more aerobic miles is even better. If you already exercise, aim for 12 or more aerobic miles each week.
Try exploring new activities on a regular basis. Varying your activities will not only help hold your interest in physical activity, but it will also broaden the range of benefits to your body. |
