The CDC says all adults need at least 150 minutes of moderate-intensity aerobic activity each week, in addition to muscle strengthening exercises at least 2 days per week that work all the major muscle groups.
Unfortunately, shopping, cooking, vacuuming, and doing the laundry don’t count in this tally. They’re considered light or (low) intensity… but pushing a lawn mower – not riding, pushing — and raking leaves do. They’re definitely moderately intensive. (Chewing is also hyper-low intensity.)
Moderate intensity means you get your heart rate up and you’re working hard enough to break a sweat. You can talk…. but you can’t sing… if you ever could.
- Brisk walking
- Water aerobics
- Biking on level ground or with a few hills
- Playing doubles tennis also qualifies as being moderately intensive
Vigorous activity means you step it up a bit. You’re breathing hard and fast…
You may be able to get a few words out- but you certainly can’t carry on a conversation.
One minute of vigorous activity counts for 2 minutes of moderate intensity exercise….
You’re working twice as hard so Instead of walking, you jog or run.
If you’re riding a bike, you’re pedaling fast and on hills.
Swimming laps, singles tennis, and playing basketball are all considered vigorous.
And so is one of my favorites – dancing…..especially if you’re doing the quick step!
You decide what to do — just do enough of it.
And keep challenging yourself. Work. It. Out!