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  Intensity of Physical Activity

How can I tell an activity at a moderate level from a vigorous one?

Vigorous activities take more effort than moderate ones. Here are just a few moderate and vigorous aerobic physical activities. Do these for 10 minutes or more at a time.

Rope skipping
Moderate Activities
(I can talk while I do them, but I can't sing.)
Vigorous Activities
(I can only say a few words without stopping to catch my breath.)
  • Walking briskly
  • Biking on level ground or with few hills
  • Sports where you catch and throw (table tennis, volleyball)
  • Tennis (doubles)
  • Water aerobics
  • Ballroom and line dancing
  • Aerobic dance
  • Biking faster than 20 km/hr
  • Fast dancing
  • Hiking uphill
  • Jumping rope
  • Martial arts (such as karate)
  • Race walking, jogging, or running
  • Sports with a lot of running (basketball, football)
  • Swimming fast or swimming laps
  • Tennis (singles)
Sit-up