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.
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
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