In our article titled, "What is Exercise?", we reviewed the Physical Activity Guidelines for Americans and we mentioned two different types of exercises: moderate intensity and vigorous intensity. Let's take a closer look at these to see how they can both help improve your health.
Both moderate and vigorous intensity exercises have many proven health benefits including:
-Lower risk of Type 2 Diabetes, Cancers, and Cardiovascular diseases
-Aids in establishing and maintaining an ideal body weight
-Strengthens bones, muscles, and joints to support everyday living activities
-Improved cognitive function
-Better sleep and lower stress
-Reduced pain
-Helps build a strong immune system
-Can aid with bowel regulation
How do I know what type of activity I am doing?
Whether an exercise is moderate or vigorous intensity will vary from person to person depending on their current fitness level. One way of figuring this out is using the Talk Test method:
-Moderate Intensity Activity: you can talk but cannot sing. Examples include fast walking, water aerobics, mowing your lawn, and riding a bike on level ground (check out our resources section below for a helpful article).
-Vigorous Intensity Activity: you cannot say more than a few words without having to pause for a breath. Examples include running, riding a bike uphill, jumping rope, or playing sports such as basketball.