How Hard Should I Exercise?
Exercise is really helpful for you to manage your weight. But what's easy for 1 person may be hard for another.
Listen to your body. You're the best judge of how hard you should exercise. Start slow and work up to a good program. You could write down a plan that gets a bit harder or longer each time.
Here are some terms you might hear if you read or talk about exercise.
What's moderate-intensity physical activity?
This is how hard you need to exercise for health benefits.
The exercise makes you breathe a little harder and sweat lightly.
You feel that you could do it for up to 45 minutes. This doesn't mean you have to do it for this long, just that you feel you could.
Examples include:
Brisk walking.
Cycling on flat ground.
Dancing.
Stacking wood.
What's vigorous-intensity physical activity?
This exercise makes you breathe hard, makes your heart beat fast, and makes you sweat.
Examples include:
Running.
Aerobics classes.
Swimming laps.
Racquet sports.
Shoveling.
How do I know if I'm doing the right intensity for me?
Try a talk test. During moderate-intensity exercise, you should be able to talk with a friend. If you cannot talk easily, you're exercising at a vigorous level.
If you're just starting to exercise, begin with light or moderate-intensity activities and build up.
Questions?
Check in with your provider or send your care manager a message about how hard you can safely exercise.