Examples of Various Intensity Levels

Time Depends on Intensity

Higher intensity activities require less time spent. Lower intensity activities require more time spent. For example, someone may have to perform a light-intensity activity for 60 minutes to achieve the same benefit as a vigorous-intensity activity for 20-30 minutes.

Light-Intensity Activities:

• Walking slowly
• Golf, powered cart
• Swimming, slow treading
• Gardening or pruning
• Bicycling, very light effort
• Dusting or vacuuming
• Conditioning exercise, light stretching or warm up.

Moderate-Intensity Activities:

• Walking briskly
• Golf, pulling or carrying clubs
• Swimming, recreational
• Mowing lawn, power motor
• Tennis, doubles
• Bicycling 5 to 9 mph, level terrain, or with a few hills
• Scrubbing floors or washing windows
• Weight lifting, Nautilus machines or free weights

Vigorous-Intensity Activities:

• Racewalking, jogging or running
• Swimming laps
• Mowing lawn, hand mower
• Tennis, singles
• Bicycling more than 10 mph, or on steep uphill terrain
• Moving or pushing furniture
• Circuit training

Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity. For additional activities, check out this Physical Activity Intensity Table.  

Source: National Center for Chronic Disease Prevention and Health Promotion, Centers for Disease Control and Prevention webpage