Ideal intensity for physical activity
Physical activity can be performed at mild, moderate or high intensity. But which is most ideal to gain the many health benefits form exercise?
Moderate intensity Aerobic exercise
Aerobic (or “cardio”) activity gets your heart rate up. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal. Think of it as a medium or moderate amount of effort. Examples of moderate-intensity aerobic activities: brisk walking (at least 2.5 miles per hour) – you can use a smartwatch or cell phone to help track your walking speed, dancing (ballroom or social), gardening, tennis (doubles), or biking at approximately 10 miles per hour
Vigorous intensity Aerobic exercise
Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. Examples of vigorous-intensity aerobic activities may include: hiking uphill, running, swimming laps, tennis (singles), or cycling >14 miles per hour or faster.
Self-check when exercising: Use the “talk test” to find out - Is it moderate or vigorous intensity?
When you’re being active, just try talking:
• If you’re breathing hard but can still have a conversation easily, it’s moderate intensity activity
• If you can only say a few words before you must take a breath, it’s vigorous intensity activity
What a moderate intensity aerobic weekly program might look like in practice:
If in your daily commute to work you add in a 15-minute brisk walk in the morning going to and then again when returning home at the end of the day. That’s 30 minutes per day. If you do that every day (5 days/week) then voila! You have reached 150 minutes of moderate intensity exercise for the week. Some tips may include parking the car at the far end of the lot and walk to the office or store. Another opportunity is to get off one stop early on the train and walk the distance of the last stop. What counts as activity can be things you may not realize: such as walking your dog briskly, dancing, gardening, raking leaves, these all add up in the physical activity column for the week.
What a mixed vigorous and moderate intensity aerobic weekly program might look like in practice:
You can mix and match vigorous and moderate activity to reach your weekly goal. Remember that every minute of vigorous activity is equal to 2 minutes of moderate activity. For example, on the weekend you bike for 30 minutes vigorously at a speed of 14MPH (equivalent to 60 min mod activity). Additionally, you briskly climb up the stairs in your apartment or office building for 5 minutes three times per week for an additional 15 minutes of vigorous activity (equivalent to 30 min mod activity). Then you add a moderate intensity 20 minute walk (to the grocery, subway, to the park, on the way to work) three times per week, which is an additional 60 minutes of moderate intensity activity. Add that up and you have met your weekly requirement. As you build up stamina you will add more activity every week and gain even more health benefits.
Disclaimer: The content contained herein is not designed to, and does not, provide medical advice. It is NOT intended to be a substitute for medical advice, diagnosis or treatment but is for general informational purposes only. Always seek the advice of your physician or other qualified health professional with any questions you may have regarding your health, medical condition or treatment options. Please contact a healthcare professional prior to exercising. Never rely on information in this article, video, YouTube channel or website in place of seeking medical advice and treatment. Never disregard or delay seeking medical advice because of something you may have read or seen. If you think you may have a medical emergency you should seek immediate medical treatment. Do NOT use this video for medical emergencies. If you have a medical emergency, call a physician or qualified healthcare provider, or call 911 immediately. Under no circumstances should you attempt self-treatment or the treatment of others based on anything you have seen or read in this video.
