|Description:||Pictured here in a green grassy Georgia field, this young woman was getting in some exercise time on a beautiful sunny day. At this moment, she was warming up with the aid of an elastic stretching cord. In this particular view, she had grasped each end with each hand, and had looped the middle of the cord around her feet, flexing her elbows, and raising her hands. Hopefully, she’d applied sunscreen to her sun-exposed skin prior to arriving at the track, and that she’d packed some fresh drinking water in order to rehydrate herself during her exercise routine.|
How do you know if you're doing light, moderate, or vigorous intensity aerobic activities?
For most people, light daily activities such as shopping, cooking, or doing the laundry doesn't count toward the guidelines. Why? Your body isn't working hard enough to get your heart rate up.
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
- Walking fast
- Doing water aerobics
- Riding a bike on level ground or with few hills
- Playing doubles tennis
- Pushing a lawn mower
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort:
- Jogging or running
- Swimming laps
- Riding a bike fast or on hills
- Playing singles tennis
- Playing basketball