An aerobic mile is a measure of the energy expended during exercise that is equivalent to one mile of jogging.

We can use this chart to find a kind of exercise that we enjoy and then plan a workout that is effective and appropriate. For example, from this chart we can see that three hours of moderate gardening activity will give the same aerobic workout as three miles of jogging.

If you are beginning to add exercise into your life, you could begin with any type of physical activity that equals six aerobic miles a week and then gradually work up to 10 or 15 aerobic miles (or more!). Here are some guidelines:

  • starting to get fit: 6–7 aerobic miles per week
  • to build strength and endurance: 10–15 aerobic miles a week
  • to get into top shape: 20+ aerobic miles a week