Know 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 plus miles an hour.  Bicycling 5-9 miles an hour. Bicycling more than 10mph or uphill.  Recreational swimming.  Swimming steady laps.