Intensity

Intensity

Heart rate is typically used as a measure of activity intensity; it is categorized into three different intensity levels. These levels include low, moderate and vigorous. 

The examples given below are provided as a guide only and can vary between individuals

Low – requires a low amount of effort and does not increase the heart rate. 

Activities/exercises include:

  • Walking (level ground, slow pace, strolling)

Low intensity feels easy. Here are clues that your exercise intensity is at a light level:

  • You have no noticeable changes in your breathing
  • You don't break a sweat (unless it's very hot or humid)
  • You can easily carry on a full conversation or even sing

Moderate – requires a moderate amount of effort and noticeably accelerates the heart rate.  Activities/exercises include:

  • Brisk walking, hiking or pushing a baby pushchair
  • Cycling or swimming for leisure or pleasure
  • Dancing
  • Golf (with walking and carrying clubs)
  • Gardening or outside work
  • Housework and domestic chores (washing car, washing windows or floor, dusting)
  • Active involvement in games/sport with children
  • General building tasks (roofing, painting)
  • Carrying/moving medium objects

Moderate intensity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:

  • Your breathing quickens, but you're not out of breath
  • You develop a light sweat after about 10 minutes of activity
  • You can carry on a conversation, but you can't sing

Vigorous – requires a large amount of effort and causes rapid breathing and a substantial increase in heart rate. 

Activities/exercises include:

  • Running
  • Walking/climbing briskly up a hill
  • Fast cycling or swimming
  • Aerobics (classes, gym workout)
  • Competitive games/sports
  • Heavy outside work (shovelling, digging or chopping wood)
  • Carrying/moving large objects

Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:

  • Your breathing is deep and quick
  • You develop a sweat after a few minutes of activity
  • You can't say more than a few words without pausing for breath
Search for an activity

Fill out the form below to find out what activities are happening around you!

Submit an activity

Send us your activity's details and increase its members!