Khaberni - Moderate-intensity exercises include activities that raise heart rate, help lower blood pressure and cholesterol, balance blood sugar levels, and improve mental health.
Physical exercises are generally classified into: low, moderate, and high intensity. Most experts recommend regularly practicing moderate-intensity physical activity to improve health, as high-intensity exercises provide different benefits.
What is considered moderate-intensity exercise?
According to "Healthline", moderate-intensity exercises include activities that allow you to talk at least a little while doing them, but you cannot sing during them.
Examples include:
• Brisk walking or jogging.
• Swimming.
• Cycling.
• Hiking with a backpack.
• Jumping rope.
• Weight training with weights that are difficult to lift several times in a set.
Other forms of exercise
Many different forms of exercise - such as resistance or strength training, aerobic exercises, or flexibility and balance exercises - can be moderate-intensity depending on how challenging they are.
Daily tasks, such as digging, axing in the garden, or climbing several flights of stairs, can also be moderate-intensity.
Intensity criterion
It is not the activity itself that makes an activity moderate-intensity; rather, it is the effort required to perform it.
You may also be able to determine whether an activity is challenging enough for you by calculating a percentage of your maximum heart rate, which is the number of heartbeats per minute at its maximum.
For example, if you are 20 years old, your maximum heart rate would be 200 beats per minute. If you are 50 years old, your maximum heart rate would be 170 beats per minute (220 minus 50), and so on.
Moderate-intensity exercises are estimated to be 64% to 76% of the referred person's maximum heart rate.
