Measuring Physical Activity Intensity

A way to understand and measure the intensity of aerobic activity is by understanding intensity and how physical activity affects heart rate and breathing.

Moderate Intensity

The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity, you can talk but not sing during the activity.

  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour on primarily flat or level terrain without hills
  • Tennis (doubles)
  • Ballroom dancing
  • General gardening
Vigorous Intensity

In general, if you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.

  • Race walking, jogging, or running
  • Swimming laps
  • Tennis (singles)
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster that may include hills
  • Jumping rope
  • Heavy gardening (continuous digging or hoeing)
  • Hiking uphill or with a heavy backpack
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