Exercise/Activity Definitions

Moderate-intensity Aerobic Activity

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a slight sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:

  • Walking fast
  • Doing water aerobics
  • Riding a bike on level ground or with few hills
  • Playing doubles tennis
  • Pushing a lawn mower or shoveling snow. (NOTE: We recognize that the shoveling deep/wet snow is hard work, but we generally don’t shovel snow at a steady state (non-stop.) Because most people take frequent breaks and shoveling ½ inch of snow is different from shoveling 3 or 4 inches, we cannot give “Vigorous-intensity” points for shoveling snow.



Playing with your children in the yard Playing a musical instrument
Raking leaves Dusting
Pushing a lawn mower Riding a lawn mower

View Information About the Benefits of Physical Activity

Vigorous-intensity Aerobic Activity

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort:

  • Jogging or running (non-stop)
  • Swimming laps (non-stop)
  • Riding a bike fast or on hills
  • Playing singles tennis
  • Playing basketball
Anaerobic Exercises

Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. 

  • Heavy weight-lifting
  • All types of sprints (running, biking, etc.)
  • Jumping rope
  • Hill climbing
  • Interval training
  • Isometrics
  • Rapid bursts of hard exercise
Flexibility Exercises

Exercise that increase movement around a joint.

  • Stretching before/after a workout
  • Yoga
  • Pilates