“In general, if you’re doing moderate-intensity activityyou can talk but not sing during the activity, ”states a study published on the Centers for Disease Control and Prevention site. Such an activity could be a brisk walk (3 miles per hour), water aerobics, bicycling slower than 10 miles per hour (on primarily flat terrain), tennis, ballroom dancing, or gardening. Your breath will be labored but you will be able to converse when performing such activities.

Activities like gardening are counted as moderate intensity activity. (Photo: Pexels)

On the other hand, if you’re doing vigorous-intensity activity, you won’t be able to say more than a few words without pausing for a breath. Such activities may include race walking, joggingor running, swimming laps, tennis (singles), aerobic dancing, bicycling 10 miles per hour or faster that may include hills, jumping ropes, heavy gardening, hiking uphill or with a heavy backpack.

The World Health Organization recommends a weekly accumulation of 150 minutes of moderate-to-vigorous physical activity that can reduce the risk of hypertension, heart diseasetype 2 diabetes, cancer, and early death.

For children under 18, the requirement is that of 60 minutes or more of moderate-to-vigorous exercise daily.

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