Princeton Lifestyle Medicine

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(609) 655-3800 tel
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(609) 655-3800 tel

Home > Your Health > Exercise > Moderate vs Vigorous Exercise

Moderate vs Vigorous Exercise

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.

Moderate Activities
(I can talk while I do them, but I can't sing.)

  • Ballroom and line dancing
  • Biking on level ground or with few hills
  • Canoeing
  • General gardening (raking, trimming shrubs)
  • Sports where you catch and throw (baseball, softball , volleyball)
  • Tennis (doubles)
  • Using your manual wheelchair
  • Using hand cyclers-also called ergometers
  • Walking  briskly
  • Water aerobics

Vigorous Activities
(I can only say a few words without stopping to catch my breath.)

  • Aerobic dance
  • Biking faster than 10 miles per hour
  • Fast dancing
  • Heavy gardening (digging, hoeing)
  • Hiking uphill
  • Jumping  rope
  • Martial arts (such as karate)
  • Race walking, jogging, or running
  • Sports with a lot of running (basketball, hockey, soccer)
  • Swimming fast or swimming  laps
  • Tennis (singles)

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