What is Considered Moderate Aerobic Exercise
Moderate-intensity aerobic exercise is activity performed at 3.0–5.9 times the resting energy expenditure, where you can talk but not sing during the activity. 1
Practical Definition and Measurement
The most clinically useful way to assess moderate-intensity exercise is through the "talk test": during moderate-intensity activity, you should be able to hold a conversation but not sing. 1 This simple bedside assessment eliminates the need for complex heart rate calculations or metabolic testing in routine practice.
Alternative Measurement Methods
- Breathlessness scale: Moderate intensity can be measured by the degree of breathlessness during activity—you should experience noticeable but not severe breathlessness. 1
- Metabolic equivalents (METs): Moderate intensity equals 3.0–5.9 times the amount of energy spent at rest. 1
Common Examples of Moderate Aerobic Exercise
Activities that typically qualify as moderate-intensity aerobic exercise include: 1
- Brisk walking (most commonly cited example across all guidelines)
- Cycling at a comfortable pace
- Swimming continuously
- Tennis (recreational doubles)
- Water aerobics
These activities engage large muscle groups in rhythmic, continuous movement. 1
Recommended Duration and Frequency
Adults should perform at least 150–300 minutes per week of moderate-intensity aerobic activity, which can be broken down as: 1
- Minimum of 150 minutes weekly (2.5 hours)
- Optimal range of 150–300 minutes weekly for substantial health benefits
- Can be performed in bouts of any duration (the previous 10-minute minimum requirement has been removed from recent guidelines) 2
- Should be spread throughout the week rather than concentrated in 1–2 days 1
Practical Weekly Schedule
A typical approach is 30 minutes of moderate-intensity activity on most days (3–5 days per week). 1 This provides the minimum 150 minutes while allowing rest days.
Equivalency with Vigorous Exercise
Moderate-intensity exercise can be substituted with vigorous-intensity activity at approximately a 2:1 ratio: 1
- 150 minutes of moderate activity = 75 minutes of vigorous activity
- 300 minutes of moderate activity = 150 minutes of vigorous activity
- Any equivalent combination of moderate and vigorous activity is acceptable
Clinical Pitfalls and Caveats
Common mistake: Assuming all walking qualifies as moderate intensity. Only brisk walking typically reaches moderate intensity; casual strolling is usually light-intensity activity. 1
Important consideration: The same activity may be moderate-intensity for one person but light or vigorous for another, depending on baseline fitness level. 1 A deconditioned patient may reach moderate intensity with slow walking, while an athlete requires more vigorous activity to reach the same relative intensity.
For special populations: Adults ≥65 years, those with chronic conditions, or individuals with disabilities should aim for the same 150 minutes weekly target but may need to adjust based on their health status and capabilities. 1 When unable to meet guidelines, they should perform as much physical activity as their abilities and conditions allow. 1