Moderate intensity exercise is often recommended for cardiovascular health but without a clear definition of what constitutes "moderate," it may be difficult to apply this fitness prescription to life. There are some general guidelines on moderate exercise, but intensity is highly specific to each individual's beginning fitness level and how much energy that individual must expend to perform a certain physical activity.
Calculation
According to the Centers for Disease Control, there are two ways to measure intensity in exercise. The first is by target heart rate, where moderate intensity exercise falls between 50 to 70 percent of maximum heart rate. Your maximum heart rate is 220 minus your age, so a 50 year old working at 50 to 70 percent of max should aim for 85 to 119 beats per minute. The second method of measuring intensity is through perceived exertion where each individual measures heart rate and breathing. A person who perceives herself to work "somewhat hard" is within the moderate intensity zone.
Examples
Examples of moderate-intensity exercise include walking at about 3 mph. You should be moving briskly, but not race-walking or jogging. Water aerobics, tennis, bicycling slower than 10 mph and gardening are also considered moderate-intensity exercises. Based on the perceived exertion scale of measurement, you should count activities that challenge you to work and breathe "somewhat hard" as moderate exercise. While walking briskly may count as moderate intensity for one person, another individual at a different fitness level might need a steep hike or a light jog to reach the moderate-intensity zone.
Recommendations
The American College of Sports Medicine recommends engaging in 30 minutes of moderate intensity cardiovascular activity five days a week. Depending on your current health status and long-term weight management goals, this may be adjusted to include one to two days of vigorous activity. In general, aim for some form of moderate exercise, which can include performing household chores, most days of the week.
Tips
Moderate intensity activities can be built into daily schedules. Set aside time in the morning or afternoon to go for a brisk walk or bicycle ride. The CDC recommends breaking exercise into 10-minute sessions if you do not have time for a solid 30-minute block. Other ways to incorporate moderate intensity exercise into your schedule include taking stairs instead of elevators and walking instead of driving to perform daily errands.
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