One way to determine whether your activity level is moderate or vigorous intensity is to do the talk test: Rate your ability to talk on a scale from 1-10.
- If you rate your level of breathlessness between a 1 and 4, you can have a somewhat regular conversation while working. You are working at a light intensity level.
- If you rate your level of breathlessness between 5-6, you can talk but not easily carry on a conversation. You are exercising at a moderate intensity level.
- If you rate your breathlessness between 7 and 10, you have difficulty talking and your word and sentences are broken. You are exercising at a vigorous intensity level.
Check this chart for examples of moderate and vigorous activities:
|Moderate Activity ||Vigorous Activity |
|Walking 3 to 4.5 miles an hour. ||Race walking or running 5 plus miles an hour. |
|Bicycling 5-9 miles an hour.||Bicycling more than 10mph or uphill. |
|Recreational swimming. ||Swimming steady laps. |