What is moderate-intensity aerobic activity?

Experts tend to describe aerobic activity intensity in three ways: light, moderate and vigorous. When people do moderate-intensity activities, they notice a faster heartbeat. To get the benefits of moderate activity, a person can:

• Walk briskly.
• Cycle briskly (10 to 12 miles per hour [mph]).
• Shoot baskets.
• Play golf without using a cart.
• Sail or windsurf.
• Ballroom dance.
• Swim leisurely.
• Mow the lawn (but don't use a riding mower).
• Sweep floors, vacuum or mop.

The goal of aerobic fitness is to increase the amount of oxygen that goes to the heart and muscles, which allows them to work longer. Any activities, including many kinds of daily activities, that raise the heart rate and keep it up for an extended period of time can improve aerobic fitness. If the activities are done regularly and long enough, they can help improve fitness. Experts recommend that adults try to do moderate activity for at least two and a half hours a week. Or they can do vigorous activity for at least one and a quarter hours a week. People can choose to do one or both types of activity. And it's fine to be active in blocks of 10 minutes or more throughout the day and week. Teens and children (starting at age 6) should do moderate to vigorous activity at least one hour every day. Moderate activity is safe for most people, but it's always a good idea to talk to your doctor before starting an exercise program.

Most adults should accumulate a minimum of 150 minutes of moderate-intensity aerobic activity each week. Physical activity that raises your heart rate enough to make you break a sweat yet still allows you to have a conversation is typically considered moderate-intensity aerobic activity. On a perceived rate of exertion scale of 1 to 10, moderate can be between a 3 and a 6 and an example includes brisk walking at about 3 to 4 miles per hour.