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How to Measure Moderate Intensity

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How to Measure Moderate Intensity How to Measure Moderate IntensityModerate Intensity • Faster breathing—you can talk, but you can’tVigorous sing Intensity • Walking speed—3.5mph • Some sweating Choose from the activities listed below based on your • 6,00–10,000 steps per hour recommended fitness level or opt to switch things up—it’s completely up to you. Just make sure to add all activities to How to Measure Vigorous Intensity your daily log to ensure you’re making movement a must each day. • Heavy breathing—difficult to speak more than a few words without taking a breath • Walking speed—more than 5 mph Red dots represent moderate intensity activities • Heavier sweating • Over 10,000 steps per hour Blue dots represent vigorous intensity activities Active Video Gaming Bicycling, stationary moderate effort (e.g., aerobic, resistance) very light to light effort vigorous effort (e.g., “exergaming”) light to moderate effort moderate to vigorous effort Aerobics general low impact spinning general vigorous effort high impact very vigorous effort Archery Boot Camp Arm Ergometer Bowling Backpacking Boxing punching bag Badminton sparring Baseball or Softball in ring Basketball Broomball shooting baskets general Calisthenics (strength) wheelchair light or moderate effort Bicycling Canoeing <10 mph, leisure Circuit Training (strength) 10–11.9 mph, slow, light effort Curves™ exercise routines (women) general moderate effort 12–13.9 mph, moderate effort vigorous intensity BMX biking mountain biking Cleaning/Housework 14–15.9 mph, fast, vigorous effort Cricket 16–19 mph, very fast >20 mph, racing Moderate Intensity Vigorous Intensity Croquet Hockey field Curling ice Dancing Home Repair ballroom, slow general, moderate effort ethnic or cultural dancing general, vigorous effort tap ballet, modern, jazz, general Horseback Riding ballroom, fast Jet Skiing general bench step class, general Jumping Rope slow pace, <100 skips /min Diving moderate pace, 100–120 skips /min Elliptical Trainer fast pace, 120–160 skips /min Exercise Ball (strength) Kayaking Fencing Kickball Football Lacrosse playing catch Lawn Bowling/Bocce Ball flag or touch Martial Arts Frisbee novice pace general moderate pace ultimate Mowing Lawn Golf using power cart Paddle Boarding walking, carrying clubs general Paddle Boat Gymnastics Paddleball Hacky Sack Pilates (strength) Handball Polo, on horseback Health Club Exercise Racquetball Hiking Raking Leaves Moderate Intensity Vigorous Intensity Rock or Mountain Climbing Skating ice Rollerblading roller 9.0 mph, recreational pace 11.0 mph, moderate pace Ski Machine 13.0–13.6 mph, fast pace Skiing Ropes Course water or wakeboarding snow Rowing, stationary Skindiving/Scuba Diving Rugby Sledding Running jog /walk combination Slide Board 4 mph (13 min /mile) Slimnastics, Jazzercise jogging, general jogging, in place Snorkeling pushing a wheelchair or baby carrier 5 mph (12 min /mile) Snow Shoeing 5.2 mph (11.5 min /mile) moderate effort 6 mph (10 min /mile) vigorous effort 6.7 mph (9 min /mile) Snow Shoveling 7 mph (8.5 min /mile) moderate effort 7.5 mph (8 min /mile) vigorous effort 8 mph (7.5 min /mile) 8.6 mph (7 min /mile) Snowmobiling 9 mph (6.5 min /mile) Soccer 10 mph (6 min /mile) stairs, up Squash 11 mph (5.5 min /mile) 13 mph (4.6 min /mile) Stair Climbing slow pace 14 mph (4.3 min /mile) fast pace 12 mph (5 min /mile) Stair Treadmill Sailing, boat or board Stretching Shuffleboard Surfing, body or board Skateboarding Moderate Intensity Vigorous Intensity Swimming 2.9–3.5 mph, uphill, 6% to 15% grade laps, freestyle, slow, light or moderate effort 5.0 mph, level, firm surface leisurely, general 5.0 mph, uphill, 3% grade laps, freestyle, fast, vigorous effort Wallyball Table Tennis/Ping Pong Water Aerobics Tai Chi, Qi Gong Water Jogging Tennis Water Polo doubles singles Water Volleyball Track and Field Water Walking shot, discus, hammer throw moderate effort, moderate pace high jump, long jump, javelin, pole vault vigorous effort, brisk pace steeplechase, hurdles Weight Training (strength) Trampoline multiple exercises, 8–15 repetitions squats, slow or explosive effort Video Exercise Workouts power lifting or body building, vigorous effort Volleyball Whitewater Rafting volleyball beach volleyball in sand Windsurfing Walking Wrestling 2.5 mph walking the dog Yard Work , general 2.5 mph, downhill Yoga (strength) 2.8–3.2 mph, level, moderate pace Nadi Sodhana for pleasure, work break Hatha pushing a wheelchair, non-occupational Surya Namaskar pushing stroller with child, 2.5–3.1 mph Power 3.5 mph, brisk, for exercise 4.0 mph, very brisk pace 2.9–3.5 mph, uphill, 1–5% grade climbing hills, no load race walking 4.5 mph, very, very brisk.
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