What are examples of moderate-intensity and vigorous-intensity activity?

Moderate-intensity aerobic activity noticeably accelerates your heart rate. Examples of this type of activity include brisk walking, cycling at moderate speeds, mopping, or walking with a purpose. Moderate-intensity activity also generally “breaks a sweat.” As a general guideline, if you are doing moderate-intensity activity, you can usually talk, but cannot sing, during the activity. Whereas, if you are doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath. Vigorous activities include running, cycling at fast speeds, and swimming laps.

Moderate activity includes any type of activity in which the core body temperature is raised, and you sweat but can still carry on a conversation with someone. Vigorous exercise is an exercise so intense that you are only able to answer short yes or no type questions. This is known as the sing song test. With moderate exercise, you will be able to sing a song, or carry on a conversation and still be able to continue the activity. Examples would include a brisk walk, a nice hike, yoga, moderate intensity weight training, a light jog, washing the car, cleaning the house, mowing the lawn. Vigorous activity will be of a high enough intensity that you are only able to give short responses like yes or no answers to questions. Examples would include a fast jog or run, climbing a steep hill or mountain, strenuous weight training, carrying heavy bags of concrete and strenuous calisthenics. To maximize your health you should perform lots of moderate physical activity each day and incorporate some vigorous activity into your routine 2-3 times a week. The more activity and the more vigorous activity you perform the more fit you will become and the greater health you will experience.