According to Strava, a social network for athletes, most people by now have given up on their New Year’s resolutions (“Quitters’ Day” was officially Jan. 12). For those whose healthy resolutions may have fallen victim to that day, here is something to consider: According to the American Heart Association, moderate-intensity exercise is important in preventing heart disease and stroke, which are the nation’s No. 1 and No. 5 killers, respectively.
So, how do you gauge if your exercise is at the “moderate” level?
First, pay attention to how hard you think your body is working (this is called perceived exertion). Take note of how heavy you’re breathing, how much you’re sweating, and how tired your muscles feel. Studies have shown that an individual’s perceived exertion correlates to his or her heart rate. This means that if you feel like you’re working hard, your heart rate is probably higher.
You can estimate if you’re reaching the moderate-intensity level of an activity by using perceived exertion. In general, on a scale of 1-20, a moderate-intensity activity would feel like an 11-14.
Other clues of this level of exercise include:
- Breaking a light sweat at about 10 minutes into the exercise
- Quickened breathing, but you’re not out of breath
- Being able to carry on a conversation while performing the activity
Moderate-intensity exercises can include brisk walking, biking, pushing a lawn mower, water aerobics, doubles tennis, gardening, and ballroom dancing, among other activities. So, take your pick!