The term ‘moderate exercise’ is constantly being thrown around, but what does it mean? How do you know if you’re exercising moderately?
Well, the easiest way to determine your level of intensity is to perform the “talk test.” The talk test refers to your ability to speak during your workout. If you’re performing a high-intensity workout, your ability to hold a conversation will be highly limited or even impossible. If you’re exercising moderately, you should be able to speak without great difficulty. But if you can sing during your workout, you aren’t working out intensely enough and need to pick up the pace.
Another tactic that can help you determine if you are exercising moderately is monitoring your heart rate.
Your heart rate says it all
Before you can judge your heart rate, it’s important that you determine your maximum heart rate. You do this by subtracting your age by 220. For example, if you are 50, then your maximum heart rate (MHR) is 170 beats per minute. For moderate activity, a 50-year-old’s heart rate should fall between 50 to 70 percent. So, the ideal heart rate for moderate activity is 85 to 199 beats per minute (BPM).
Once you determine your ideal heart rate during moderate activity, you can wear a heart rate tracker to determine if you are exercising at a moderate rate.
Some examples of moderate exercise include walking, playing golf, and gardening. Dancing, jogging, and swimming are considered vigorous activities.
It is recommended that you get 30 minutes of moderate activity a day, but on days that you are pressed for time, it is a good idea to conduct 15 minutes of vigorous activity.