Definition: Moderate intensity exercise refers to a level of exertion during exercise that raises your heart rate to a point where you sweat and feel you're working, yet you're able to carry on a conversation. The Department of Health recommends working at a moderate level if your goal is to improve your health and lose weight, but how do you know how hard you're working? There are a variety of ways to do this including:
- The Talk Test - If you can carry on a conversation while you're working out, you're probably working at a moderate level.
- Perceived Exertion - To use this method, match how you feel and your level of fatigue during your workout to this Perceived Exertion Chart (see chart here). A moderate intensity would be around a Level 5.
- Percentage of Your Maximum Heart Rate - For this method, find your maximum heart rate by using this formula: 206.9 - (0.67 x age) and work at 70-80% of your maximum heart rate to stay at a moderate intensity. For example, for a 40 year old person, maximum heart rate would be 180 (e.g., 206.9 - (0.67 x 40)). That person would keep their heart rate between 126 bpm (e.g., 180 x 70%) and 144 bpm (e.g., 180 x 80%) to stay at a moderate pace.
MET
The term "MET" is an abbreviation for "Metabolic Equivalent for Task" and refers to the amount of oxygen the body uses during physical activity. By assigning METs to an activity, we can compare the amount of exertion an activity takes, even among people of different weights. During moderate physical activity, your breathing and heart rate become more rapid and your body burns about 3.5 to 7 calories per minute. The actual number burned depends on your weight and fitness level.
For reference, your body uses 1 MET for basic functions, like breathing. When you get to 7 METs of effort, your physical activity is considered vigorous. So the spectrum is:
- 1 MET: At rest
- 2 METs: Light activity
- 3-6 METs: Moderate activity
- 7 or more METs: Vigorous activity
Examples of Moderate Intensity Exercise
- Brisk walking
- Easy jogging
- Walking or jogging on a treadmill
- Using an elliptical trainer
- Bicycling under 10 miles per hour, on level ground or with few hills
- Swimming leisurely
- Water aerobics
- Ballroom dancing and line dancing
- Softball and baseball
- Volleyball
- Doubles tennis
- Gardening and some housework, such as vacuuming
