Beginners Moderate-Intensity Level Exercise How It Feels and How to Achieve It By Wendy Bumgardner facebook twitter Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Learn about our editorial process Wendy Bumgardner Reviewed by Reviewed by Tara Laferrara, CPT on October 29, 2019 Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Tara Laferrara, CPT on October 29, 2019 Print Hero Images / Getty Images Table of Contents View All Table of Contents Overview Measuring Exercise Intensity METs Types of Moderate Exercise What Doesn't Count? Adding Exercise to Your Day Health guidelines from the U.S. Department of Health and Human Services and the American Heart Association give a prescription for the kind and amount of exercise needed for the best health benefits: Moderate-intensity aerobic exercise for 30 minutes a day for five days a week (or a total of two hours and 30 minutes per week).?? This moderate exercise can be as simple as brisk walking. Overview Physical activity needs to continue for at least 10 minutes to be considered a session of exercise. So you can break up your 30 daily minutes into two to three shorter sessions, each at least 10 minutes long. As you build your ability to exercise, aim to get even more moderate activity. If you can boost your moderate aerobic exercise time to 300 minutes (five hours) per week you will have even more health benefits, according to the government guidelines. Measuring Exercise Intensity A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation. You can talk, but you can't sing. You can feel you are exercising compared with doing a daily activity such as walking at an easy pace, but you are not huffing and puffing. You can use a couple of different scales to measure your exercise intensity. Heart Rate The CDC defines the moderate-intensity heart rate zone as 50% to 70% of maximum heart rate.?? Your maximum heart rate varies by age; use a?heart rate zone chart or calculator to determine yours. To measure your heart rate, you can take your exercise pulse or use a heart rate monitor, an app, or a fitness band or smartwatch. METs The term "MET" is?an abbreviation?for "Metabolic Equivalent for Task," and it refers to the amount of oxygen the body uses during physical activity. By assigning METs to an activity, we can compare the amount of exertion an activity takes, even among people of different weights. During moderate physical activity, your?breathing and heart rate become more rapid and your body burns about 3.5 to 7?calories?per minute (this depends on your weight and fitness level). For reference, your body uses 1 MET for basic functions, like breathing. When you get to 7 METs of effort, your physical activity is considered?vigorous. So the spectrum is: 1 MET: At rest2 METs: Light activity3-6 METs: Moderate activity7 or more METs: Vigorous activity Perceived Exertion You can also check your activity level using the Borg Rating of Perceived Exertion (or RPE).?? Using this scale means monitoring how you feel about your own activity level. At one end of this 20-point scale would be absolute stillness; at the top, sprinting as hard as you can. An RPE from 11 to 14 is considered moderate activity. 6: No exertion (sitting still or sleeping)7-8: Extremely light exertion9-10: Very light exertion11-12: Light exertion13-14: Somewhat hard exertion15-16: Heavy exertion17-18: Very heavy exertion20: Maximum exertion Types of Moderate Exercise There are many activities that are generally counted as moderate-intensity exercise. Here are some of the most common ones: Brisk walkingEasy joggingWalking or jogging on a treadmillUsing an elliptical trainerBicycling under 10 miles per hour, on level ground or with few hillsSwimming leisurelyWater aerobicsBallroom dancing and line dancingSoftball and baseballVolleyballDoubles tennisGardening and some housework, such as vacuuming If You Have Mobility Challenges If you are not able to use your legs, you can achieve moderately-intense exercise by using a manual wheelchair or a handcycle (ergometer), in addition to swimming or water aerobics. If you can use your legs but you don't tolerate walking or jogging, try bicycling or swimming. What Doesn't Count? An easy walk of under 10 minutes doesn't count as moderate-intensity aerobic activity. You may accrue over 10,000 steps per day on your pedometer, but unless you do some sessions of 10 minutes or more at a brisk pace, you haven't met your daily exercise goal. Many activity monitors, pedometers, and smartwatches track continuous movement at a pace they consider to be right for achieving moderate-intensity exercise to vigorous-intensity exercise. They report this as exercise minutes and exercise calories burned. It is a good way to check and be sure you are getting enough exercise of the right kind. What Is a Calorie in Food and Exercise? Adding Exercise to Your Day Build moderate activity into your lifestyle by walking briskly for at least 10 minutes at a time. Start by walking at an easy pace for a couple of minutes. Then pick up the pace for 10 minutes. Try to walk during work breaks or lunch, and/or before or after the workday. You can walk indoors (at the mall, or on a track at the gym), outdoors, or on a treadmill. Using good posture and walking techniques will make it easier to achieve a brisk pace. After you are comfortable walking briskly for 10 minutes at a time, you can begin to extend your walking time. Enjoy different?walking workouts?for variety, varying the intensity with bursts of walking faster, jogging intervals, or adding hills or treadmill incline. You may discover that you can't walk fast enough to boost your heart rate into the moderate-intensity zone. If so, consider cycling, swimming, or using an elliptical trainer to achieve a higher heart rate. A Word From Verywell Enjoying moderate physical activity will help keep your body in working order. Don't be distressed if you can only do a little at first. Give yourself time to build your endurance. Then make the time each day for the activities you like best. Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Health and Human Services.?Physical activity guidelines for Americans, 2nd edition. 2018.? CDC. Target heart rate and estimated maximum heart rate. Updated December 3, 2019. CDC. Perceived exertion (Borg rating). Updated December 21, 2019.