From the Guidelines
Moderate intensity exercises with 3.0 to 5.9 METs include brisk walking, water aerobics, cycling at a leisurely pace, doubles tennis, ballroom dancing, general gardening, and active yoga, as defined by the World Health Organization guidelines 1. These activities are considered moderate intensity because they elevate your heart rate and breathing but still allow you to carry on a conversation.
- Other examples of moderate intensity exercises include:
- Recreational swimming
- Hiking on level terrain
- Using an elliptical machine at moderate effort
- Household chores like vacuuming or mowing the lawn with a power mower
- The benefits of moderate intensity exercise are numerous, including improving cardiovascular health, burning calories, and increasing heart rate to 50-70% of maximum heart rate, as stated in the guidelines 1.
- For health benefits, aim for at least 150 minutes of moderate intensity exercise per week, which can be broken down into 30-minute sessions five days a week or shorter 10-minute sessions throughout the day, as recommended by the USA guidelines 1.
- It's essential to note that the guidelines specify moderate-intensity as 3.0–5.9 times the amount of energy spent at rest, or being able to talk but not sing during the activity, as defined by the USA guidelines 1.
From the Research
Moderate Intensity Exercise
Moderate intensity exercise is typically defined as an activity that requires approximately 3.0 to 5.9 Metabolic Equivalent of Task (METs). Some examples of moderate intensity exercises include:
- Brisk walking (about 3-4 METs) 2
- Bicycling (about 4-6 METs)
- Swimming (about 4-6 METs)
- Gardening (about 3-4 METs)
- Dancing (about 4-6 METs)
Health Benefits
Regular moderate intensity exercise can provide numerous health benefits, including:
- Reducing the risk of chronic diseases, such as heart disease and diabetes 3
- Improving cardiovascular health 4
- Enhancing mental health and well-being 2
- Increasing strength and flexibility 5
- Improving sleep quality 2
Guidelines
The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate intensity aerobic physical activity per week for adults 2. Additionally, the guidelines suggest incorporating muscle-strengthening activities into one's routine, such as weight training or bodyweight exercises 2. It is essential to consult with a healthcare professional before starting any new exercise program, especially for individuals with chronic conditions or disabilities 2, 6.