Which activities are considered moderate or vigorous intensity? 

Moderate-intensity physical activity includes brisk walking, mowing the lawn, dancing, leisurely swimming or bicycling.  Generally, this level of activity burns 3.5 to 7 calories per minute (210 to 420 calories per hour) (1).

 

Jogging, swimming continuous laps and bicycling uphill are considered vigorous-intensity physical activities.  Burning more than 7 calories per minute (420 calories per hour), this level of activity tends to raise your heart rate and breathing rate (1).

 

An easy way to gauge your intensity level is to perform the “talk test.”  If you can sing while doing a certain activity (like walking) then you are performing it at a light-intensity level.  If you can carry on a conversation comfortably during the activity (like jogging), it is probably of moderate-intensity.  When engaging in vigorous-intensity activity (like running uphill), you are likely too out of breath to carry on a conversation (1).  

 

Click here for a more detailed chart that lists moderate and vigorous intensity physical activity.

 

Often due to time constraints or overzealousness, many people who go to the gym jump onto the treadmill or stair machine and immediately start exercising at full capacity.  However, this may increase your risk for muscle injuries or soreness, which can then discourage you from exercising again for several days after which you may lose the motivation to exercise.  This vicious cycle may be prevented by warming up and stretching properly as well as choosing an intensity level that’s appropriate for your current fitness level.  To get the most out of your exercise program, the Centers for Disease Control recommends including all of the following components (1, 6):

All planned exercise should begin with a two to ten minute warm-up session to loosen up your body and gradually increase the range of motion of your joints. This entails slow, rhythmic upper and lower body movements such as swinging arms while walking or leisurely swimming. 

 

Most adults should participate in aerobic training three to six days per week starting at an appropriate level. For some people, this may mean beginning with ten minutes per week, for others 30 minutes. Regardless, the duration of activity should be gradually increased to a goal of 30-45 minutes of continuous moderate activity three to six times per week.  Aerobic activity generally tends to increase your heart rate.      

 

While aerobic exercise helps keep your heart and cardiovascular system healthy, strength training works your muscular system. Whether it’s using hand weights (dumbbells), weight machines at the gym, your own body weight (for push ups or pull ups) or even household items (two liter bottles filled with water), you can find various ways to “lift weights.” 

 

General strength training recommendations are to weight-lift two to three times per week making sure to rest one to three days between sessions. This will help prevent injuries by giving your muscles time to recover.  For each body area (quadriceps, hamstrings, calf, back, chest, shoulders, abdomen, biceps, and triceps), one to three sets of eight to twelve repetitions each are encouraged.       

 

Incorporating stretching into your exercise program four to seven times per week is important to keep your flexibility and prevent injuries.  Stretching should be smooth controlled movements held for 10-60 seconds.  This should not cause any pain (if painful, ease up) and is best performed after warm-up and aerobic exercise and/or strength training.  Alternative flexibility training includes yoga, pilates or tai chi.

 

Cooling down for five to ten minutes after an exercise program allows your heart and respiratory rates to gradually return to normal, especially after aerobic activity.  Cool-down should consist of slow rhythmic movements (as in warm-up), breathing exercises and gentle stretching. 

 

Knowing the basics of physical activity is important to prevent injuries and maximize the health benefits of exercise.  For tips on how to incorporate physical activity into your daily life, visit For College Students or For Working Professionals.