What are examples of moderate-intensity and vigorous-intensity activity?

This is moderate-intensity activity:You’re working hard enough to raise your heart rate. You’re sweating. You can talk, but not sing the words to your favorite song.

Examples: brisk walking, riding your bike on level ground, doing water aerobics, playing doubles tennis This is vigorous exercise:You’re breathing hard and fast. Your heart rate is significantly raised. You can’t talk without pausing for a breath.

Examples: jogging, swimming laps, riding a bike hard or up hills, playing singles tennis One minute of vigorous-intensity activity is roughly equal to two minutes of moderate-intensity activity. If you want to exercise at a more vigorous intensity, build up to it. As your fitness level increases, you might swap brisk walking for a slow jog, and then a full run.

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