A moderately active lifestyle is defined by achieving a specific level of physical effort that is greater than light activity but less than vigorous exercise. This level of activity is generally the minimum recommended for adults to maintain health and reduce the risk of chronic diseases. For many people, a moderately active lifestyle is an achievable and sustainable goal that integrates easily into daily routines.
Defining Moderate Activity
Moderate physical activity is characterized by its intensity, which is the amount of effort a person exerts during the activity. The easiest way to gauge this is through the “talk test,” where a person should be able to hold a conversation but not sing comfortably during the activity. This level of effort means breathing is noticeably faster and deeper than when at rest, and the heart rate is elevated.
From a physiological perspective, moderate activity is quantified using Metabolic Equivalent of Task (METs). One MET represents the energy expended while sitting quietly, and moderate activities generally fall within the range of 3.0 to 5.9 METs. Activities below 3.0 METs are considered light, while those at 6.0 METs or higher are classified as vigorous.
Quantifying the Effort
The most common public health recommendation for a moderately active lifestyle is to accumulate at least 150 minutes of moderate-intensity aerobic activity per week. This guideline is equivalent to about 30 minutes of activity five days each week, and it can be achieved by spreading the time throughout the day in smaller segments, such as three 10-minute bouts. This measurable goal provides a clear target for individuals aiming to transition away from a sedentary routine.
Another popular metric for tracking activity is daily step count, which offers a simple way to visualize movement. While not a direct measure of intensity, a step count target of approximately 7,000 to 10,000 steps per day is often associated with a moderately active lifestyle. Importantly, achieving the 150 minutes of moderate activity often requires that a portion of those daily steps—around 3,000 to 4,000—be performed at a brisker, moderate-intensity pace.
Everyday Examples of Moderate Exercise
Moderate exercise includes a variety of activities that elevate the heart rate and breathing without causing exhaustion. Brisk walking is a common example, which typically requires maintaining a speed between 2.5 and 4 miles per hour. This pace is faster than a leisurely stroll and causes a slight sweat.
Other activities that qualify as moderate exercise include:
- Cycling at a casual pace of less than 10 miles per hour on relatively flat terrain.
- Water aerobics, which is gentle on the joints while still providing resistance.
- Social dancing.
- Household and yard work, such as raking the lawn or pushing a lawnmower, if performed with continuous effort.
- Recreational sports like doubles tennis, which involve intermittent moderate bursts of movement.
Moving from Sedentary to Moderate
For individuals currently leading a sedentary life, the transition to a moderate level of activity should be gradual and focused on building consistency. It is effective to begin by breaking up long periods of sitting with short, intentional movement breaks, such as standing up every 30 minutes. This strategy helps establish a pattern of movement before attempting to achieve the full weekly minute goal.
Starting with activities that are genuinely enjoyable increases the likelihood of long-term adherence. The 150-minute weekly goal can be started by aiming for just 10 minutes of moderate activity at a time, such as a brisk walk before or after a meal. Scheduling these activity bouts like any other appointment helps solidify the routine and ensures the lifestyle change is sustainable.