Moderate-Intensity Activities

During moderate-intensity activity:

  • Breathing becomes faster.
  • Heart rate increases.
  • You can still comfortably hold a conversation.

Examples include:

  • Brisk walking
  • Cycling
  • Recreational swimming
  • Gardening
  • Dancing
  • Household activities
  • Walking the dog
  • Recreational rowing
  • Badminton
  • Climbing stairs at a moderate pace

Vigorous-Intensity Activities

During vigorous activity:

  • Breathing becomes heavy.
  • Talking becomes difficult.
  • Sweating increases.

Examples include:

  • Running
  • Fast cycling
  • Aerobics
  • Football
  • Squash
  • Tennis
  • Fast stair climbing