Moderately intense activities include walking 3 to 4.5 miles per hour on a level surface, hiking, bicycling 5 to 9 miles per hour, high impact aerobic dancing, using a rowing or elliptical machine at a rate of 4 to 6 METs, walking a golf course, washing a car, mopping, mowing the lawn, and other activities that you could do while still carrying on a conversation.