Vigorous Activities & Moderate Activities

Vigorous activities take more effort than moderate ones. Here are just a few moderate and vigorous aerobic physical activities. Do these for 10 minutes or more at a time.

Moderate Activities - (I can talk while I do them, but I can't sing)

Ballroom and line dancing
Biking on level ground or with few hills
Canoeing
General gardening (raking, trimming shrubs)
Sports where you catch and throw (baseball, softball, volleyball)
Tennis (doubles)
Using your manual wheelchair
Using hand cyclers—also called ergometers
Walking briskly
Water aerobic

Vigorous Activities - (I can only say a few words without stopping to catch my breath)

Aerobic dance
Biking faster than 10 miles per hour
Fast dancing
Heavy gardening (digging, hoeing)
Hiking uphill
Jumping rope
Martial arts (such as karate)
Race walking, jogging, or running
Sports with a lot of running (basketball, hockey, soccer)
Swimming fast or swimming laps
Tennis (singles)

Studies have shown that vigorous physical activity -- activity that causes heavy sweating or large increases in heart rate -- is better than moderate activity for maintaining cardiorespiratory fitness.

However a good mix of both moderate and vigorous activity is recomended due to the impact it puts on your body. Use the moderate activity to get out and do something during your recovery days. If you take care of your body, it will take care of you and stay active.