How to Tell the Difference between Moderate and Vigorous Activities
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+ miles an hour Bicycling 5-9 miles an hour Bicycling more than 10 miles an hour or uphill Recreational swimming Swimming steady laps