What's the difference between light, moderate and vigorous exercise?

It's recommended that we do at least 30 minutes of 'moderate exercise' every day. And recent studies have suggested that we need to fit more 'vigorous exercise' into our lives.

But when it comes to exercising, what exactly is the difference between light, moderate and vigorous?

Light exercise generally allows you to talk while you're doing it.

Examples of light exercise could include:

• going for a short walk,
• light housework,
• gardening or DIY, and
• playing with the kids in the garden.

Moderate exercise should make you feel slightly out of breath. You should feel slightly worn out, but not to the point where it's unbearable.

Examples of moderate exercise could include:

• going for a brisk walk,
• walking up a hill, and
• carrying heavy bags back from the shops.

Vigorous exercise should make you breathe rapidly and break into a sweat. You should feel like you are just at the point where you are pushing your boundaries (without doing your body any damage!).

Examples of vigorous exercise could include:

• running,
• cycling,
• swimming,
• playing football,
• exercise classes, and
• lifting weights.

Everyone is different

Don't forget that everyone is different. Factors such as weight, muscle strength, and any recent exercise programs all affect what represents light, moderate or vigorous exercise for you.

If you're an adult and you haven't done any exercise since childhood, exercise that is considered moderate, such as going for a brisk walk, may feel more like vigorous exercise.

As long as you know where your boundaries are and you keep pushing them (although not too hard), then you are doing the right amount of exercise for your body's needs.