Moderate and vigorous activity
For any type of activity to benefit health, individuals need to be moving quick enough to raise their heart rate, breathe faster and feel warmer. The intensity of physical activity can be classified as moderate or vigorous.
Moderate activity is when the heart is beating slightly faster and the breathing is slightly harder than normal. Examples of moderate activity include:
Walking to school
Playground play
Dog walking
Rollerblading
Housework
Leisure cycling
Vigorous activity is when the heart is beating much faster and the breathing is much harder than normal. Examples of vigorous activity include:
Jogging
Swimming
Hiking
Team sports such as rugby, soccer or netball
Lifting loads
Fast cycling
Approximately 3.2 million deaths each year are attributable to insufficient physical activity.
The talk test is an effective way to measure physical activity intensity. In general, while engaging in moderate intensity activity individuals should be able to talk, but not sing. During vigorous intensity activity, individuals should not be able to talk without pausing for a breath.
