How Hard Should I Be Exercising? A Simple Guide to Measuring Exercise Intensity for Older Adults

Staying active is one of the best ways to support strength, balance, heart health, and independence as we age. But knowing how hard to exercise can sometimes feel confusing.

The goal is not to push yourself to exhaustion — it's to move at a level that is safe, effective, and appropriate for your body.

Always consult with your healthcare provider before starting any new exercise. Also, ask your healthcare provider if you have any specific exercise restrictions, including intensity/heart rate restrictions.

There are three easy ways to estimate your exercise intensity.

1. The Talk Test

One of the simplest ways to measure effort is to notice how easily you can talk while exercising.

Moderate Intensity (Healthy Goal for Most Older Adults)

You can:
✔ Talk comfortably
✖ But not sing

Examples may include:

• Brisk walking
• Light gardening
• Leisure biking
• Water exercise
• Yoga or stretching classes

Vigorous Intensity

You can:
✔ Say only a few words at a time
✖ Need to pause for breath

Examples may include:

• Fast cycling
• Swimming laps
• Jumping rope
• Strength training
• Hiking uphill

For many adults over 65, moderate activity is often the safest starting place.

2. Rate of Perceived Effort (RPE)

Another simple method is to rate how hard the activity feels to you.

The Modified Borg CR10 RPE Scale is based on a scale from 0–10

👉 In general:

• ~4 = Moderate intensity
• 6 or higher = Vigorous intensity

3. Target Heart Rate

Your heart rate can also help guide exercise intensity.

To estimate your personal range:

Step 1:
220 – your age = estimated maximum heart rate

Step 2:
Use percentages to guide effort:

Example:
If you are 70 years old
220 – 70 = 150

Moderate range:
60–70% of 150 = about 90–105 beats per minute

💡 This is only a general guide and does not account for gender, fitness level, health conditions or medications.

Which Method Should You Use?

All three methods are helpful.

Most older adults find the Talk Test or Effort Scale easiest to follow.

You are likely exercising at the right level if:
✔ You feel warm
✔ Your breathing increases
✔ You can still speak in short sentences

Helpful Reminders

• Always consult with your healthcare provider first before starting any new exercises
• Ask your healthcare provider if you have any specific exercise restrictions, including restrictions regarding intensity/heart rate
• Start slowly and build up over time
• It’s okay if effort varies from day to day
• Stop if you feel dizzy, short of breath, or uncomfortable
  • Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  
• Consistency matters more than intensity

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.

Sources:

1. Medicine, American College of S. ACSM's Exercise Management for Persons With Chronic Diseases and Disabilities, 4E. Available from: VitalSource Bookshelf, (4th Edition). Human Kinetics Publishers, 2016.
2. Centers for Disease Control and Prevention. Measuring Physical Activity Intensity. 2020. Accessed 8 March 2022, https://www.cdc.gov/physicalactivity/basics/measuring/index.html
3. Ace Fitness. How to Monitor Participant’s Intensity in Group Fitness Classes. 2016. Accessed 11 March 2022, https://www.acefitness.org/education-and-resources/professional/prosource/april-2016/5856/how-to-monitor-participants intensity-in-group-fitness-classes/
4. American College of Sports Medicine. Tips for Monitoring Aerobic Exercise Intensity. 2020. Accessed 11 March 2022, https://www.acsm.org/docs/default-source/files-for-resource-library/exercise-intensity-infographic.pdf?sfvrsn=f467c793_2
5. https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
6. https://my.clevelandclinic.org/health/articles/17450-rated-perceived-exertion-rpe-scale
7. https://www.cdc.gov/physicalactivity/basics/measuring/index.html