Aerobic activities (or “cardio”) make your heart beat faster and cause you to breathe harder. This is the activity that strengthens your heart, lungs, and circulatory system.
You can achieve the same health benefits using either moderate or vigorous activity, depending on your current fitness level and the time you have available.
| Intensity Level | Effort Level | Talk Test | Sample Activities |
|---|---|---|---|
| Moderate | Medium level of effort, causing a noticeable increase in your breathing and heart rate. | You can talk, but you cannot sing. | Brisk walking, water aerobics, dancing, gardening, cycling slower than 10 mph. |
| Vigorous | Large increase in your heart and breathing rates. | You can’t say more than a few words at a time without pausing to catch your breath. | Running, swimming laps, vigorous dancing, cycling faster than 10 mph, hiking uphill. |
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