GetFitTN: Physical Fitness
TeamTN
Physical Fitness
Everyday Activities How to Start Getting Fit What is Physical Activity?
Physical Activity Intensity Levels
Physical Activity and Weight Management
Physical Fitness and Chronic Disease Ask a Fitness Expert
Nutrition
Fitness Tracker
Home About GetFitTN NewsEvent Calendar Success StoriesLinks and ResourcesFAQsDiabetes 101: The Basics Photo Gallery Contact Us

Fitness Tracker

BMI Calculator

 

 

Physical Activity Intensity Levels

Physical Fitness::What is Physical Fitness?::Physical Activity Intensity Levels

Don't Wait

Three out of every five Americans carry an unhealthy excess of weight. Look for easy ways to stay healthy.

  • Use a push mower to mow the lawn
  • Walk with a friend over the lunch hour
  • Sign up for a group exercise class
  • Join a softball league

Increase Your Physical Activity Gradually

Gradually adding physical activity to your life will give you added energy. But don't overdo. You put yourself at risk for injury and burnout if you increase too much, too fast.

The intensity of physical activity, or how hard your body is working, typically falls into the light, moderate or vigorous category based on the amount of energy or effort you put into physically performing the activity.

Higher intensity activities require less time spent. Lower intensity activities require more time spent. Some examples of activities and intensity levels to help you GetFit are:

Light-Intensity Activities:

  • Child on bicycleWalking slowly
  • Golf using a powered cart
  • Swimming or slow treading
  • Gardening or pruning
  • Bicycling with very light effort
  • Dusting or vacuuming
  • Conditioning exercises such as light stretching 

 

Moderate-Intensity Activities:

  • Walking brisklyWalking briskly
  • Golf, pulling or carrying clubs
  • Recreational swimming
  • Mowing lawn using a power motor
  • Doubles tennis
  • Bicycling 5 to 9 mph on a level terrain or with a few hills
  • Scrubbing floors or washing windows
  • Weight lifting, using Nautilus machines or free weights

 

Vigorous-Intensity Activities:

  • SwimmingRacewalking, jogging or running
  • Swimming laps
  • Mowing lawn using a hand mower
  • Singles tennis
  • Bicycling more than 10 mph, or on steep, uphill terrain
  • Moving or pushing furniture
  • Circuit training

 

Time Depends on Intensity

Chart displaying that Higher Intensity requires less time

References

Ainsworth BE, Haskell WL, Leon AS, et al. Compendium of physical activities: classification of energy costs of human physical activities. Medicine and Science in Sports and Exercise 1993;25(1):71–80.

Borg G. Perceived exertion and pain scales. Champaign (IL): Human Kinetics, 1998.

 

 

GetFit Tips were taken from www.fitness.gov, the President’s Council on Fitness and Sport web site, and www.CDC.gov by the Centers for Disease Control and Prevention.