What is considered moderate intensity exercise?

What is Considered Moderate Intensity Exercise?

Moderate intensity exercise is aerobic activity that allows you to speak but not sing comfortably during exercise, typically at 40-59% of VO₂ max or 55-69% of maximum heart rate, and is perceived as somewhat difficult (12-14 on the Borg Rating of Perceived Exertion scale). 1

Defining Characteristics of Moderate Intensity Exercise

Moderate intensity exercise can be identified through several objective and subjective measures:

Physiological Measures

• 40-59% of VO₂ max 1
• 55-69% of maximum heart rate 1
• 4.8-7.1 METs (metabolic equivalents) for young adults 1
• 4.0-5.9 METs for middle-aged adults 1
• 3.2-4.7 METs for older adults 1
• 2.0-2.9 METs for very old adults 1

Subjective Measures

• "Talk test": Able to speak but not sing comfortably during exercise 1
• Perceived as "somewhat difficult" (12-14 on the Borg RPE scale) 1

Examples of Moderate Intensity Activities

According to current guidelines, these activities typically qualify as moderate intensity for most adults 1:

• Brisk walking (5-7 km/h or 3-4.5 mph)
• Cycling (8-15 km/h or 5-9 mph)
• Hiking
• Low-impact or aqua aerobics
• Weight training (moderate)
• Dancing (moderate)
• Using aerobic machines like stair climbers, ellipticals, or stationary bikes
• Recreational activities like tennis, volleyball, badminton
• Swimming (recreational)
• Golf (carrying clubs)
• Yard work or housework requiring extended standing or walking

Recommended Duration and Frequency

For health benefits, guidelines recommend:

• At least 150-300 minutes of moderate-intensity aerobic activity per week 1, 2
• This can be accumulated in sessions of at least 10 minutes 1
• Activity should be distributed over most days of the week 1

How to Determine if Your Exercise is Moderate Intensity

You can use these practical methods to gauge if your exercise is at moderate intensity:

1. Talk Test: During moderate intensity exercise, you should be able to talk but not sing comfortably 1

2. Perceived Exertion: The activity should feel "somewhat difficult" (12-14 on the Borg RPE scale of 6-20) 1

3. Heart Rate Method: Calculate your maximum heart rate (208 - (0.7 × age)) and aim for 55-69% of this value 1

4. MET Level: Activities requiring 4-7 METs for most adults 1

Important Considerations

• Moderate intensity is relative to individual fitness levels. What is moderate for one person may be light or vigorous for another 1
• As fitness improves, the absolute workload (speed, resistance) needed to achieve moderate intensity will increase 3
• For older adults or those with chronic conditions, moderate intensity may occur at lower absolute workloads 1
• Walking at approximately 3 mph (4.8 km/h) is typically considered moderate intensity for most adults, but may be vigorous for older or deconditioned individuals 4

Clinical Application

When prescribing moderate intensity exercise:

1. Consider the individual's age, fitness level, and health status
2. Start with activities that allow comfortable conversation but cause some increase in breathing rate
3. Use the talk test as a simple, practical method for patients to self-monitor intensity
4. Reassess as fitness improves, as the same absolute workload will become relatively easier over time

Remember that any increase in physical activity provides health benefits, particularly for those who are least active, but moderate intensity exercise provides an optimal balance of benefits with lower injury risk compared to vigorous exercise 2.