You’re likely to come across the phrase “moderate-intensity exercise” if you talk to a healthcare provider or read any physical fitness tips online.
This type of exercise is recommended to a person if he/she is:
- Currently pregnant
- Just getting started on a workout routine
- Overall health history
“Moderate-intensity exercise”. Are you wondering what that even counts? And how do you know if you’re getting the benefits of working out?
The answers to these questions are exactly what this blog offers, while explaining to you what moderate exercise means and how you can implement it into your lifestyle.
What is moderate-intensity exercise?
In short, moderate-intensity activity is usually made up of exercises that get your heart rate up to 50% to 60% higher than its rate when you’re at rest.
This means these physical activities make your heart beat a little faster and you’d be breathing a bit harder. It’s like a level of exercise that feels somewhat challenging, but you’re not completely exhausted.
And the good news is, you can easily calculate it for yourself and find activities that fall into the moderate-intensity category, but still give your body a good sweat.
For example, when you go for a brisk walk or ride your bike at a steady pace, that’s considered moderate-intensity exercise. It’s a good way to stay healthy and active without pushing yourself too hard.
150 minutes per week, or about 30 minutes each day for five days, is the generally recommended moderate-intensity activity.
What are examples of moderate-intensity exercises?
What does that activity look like? You may be surprised which exercises fall into the moderate-intensity range. A lot of it also depends on how long you’re doing the exercises.
All the following fit the moderate-intensity definition of exercise:
- Walking two miles in 30 minutes
- Biking five miles in 30 minutes
- Swimming laps for 20 minutes
- Running one and a half miles in 15 minutes
- Playing volleyball for 45 minutes
- Playing basketball for 20 minutes
- Jumping rope for 15 minutes
- Walking stairs for 15 minutes
Other activities you might not even think of as exercise fit the “moderate intensity” definition, too. These may include:
- Washing your car for 45 minutes to an hour
- Gardening for 30 to 45 minutes
- Raking leaves for 30 minutes
- Dancing for 30 minutes
Health Benefits of Moderate-intensity Aerobic Exercises
Ten minutes is the minimum amount of time you need to get the benefits of cardiovascular exercise, starting with 10 to 20 minutes of any activity and working your way up.
If you’ve been living a sedentary life, or if you have medical conditions that limit your activity, you need to ease yourself into fitness and see how your body responds.
When you’re crafting an overall fitness plan, be sure to incorporate strength training, too. It helps with:
- Joint flexibility
- Increased muscle mass
- Increased bone density
- Enhanced calorie burning with ease
- Managing and maintaining healthy weight
The Bottom Line…
Moderate-intensity exercise is a great way to have a balanced fitness routine while not pushing yourself too hard.
Especially if you’re just starting or have health conditions that affect how you react to exercise, it’s good to ensure you’re choosing moderate-intensity activities.
If you don’t know where to start with a fitness plan, talk to a healthcare provider or exercise physiologist who can help recommend exercises to help get you started on your fitness journey.
