Wellness@Work: How to determine the intensity of your exercise routine  

By Ann Payne-Johnson, M.D., M.S.
Family Medicine Center 

The intensity of your exercise depends on your fitness goals, current fitness level, and overall health. In general, exercise intensity can be categorized into different levels: light, moderate, and vigorous.  

Keep in mind that gaining the benefit of exercise doesn’t have to require joining a gym. You can walk in a mall or a large store, and there are many apps and resources online to guide you through stretching, yoga, high-intensity training, and more. 

Here are some guidelines to help you determine how strenuous your exercise should be: 

• Light exercise includes walking at a slow pace, light stretching, or leisurely cycling. During these activities, your heart rate is about 50 to 60 percent of your maximum heart rate. The perceived effort is typically very easy, and you would be able to carry on a conversation comfortably. Light exercise is suitable for beginners, those recovering from injury, or as a warm-up or cool-down from more vigorous activities.  
• Moderate exercise could be brisk walking, moderate cycling, swimming, dancing, or other activities in which you would exert 60 to 70 percent of your maximum heart rate. You would be able to talk, but you might not be able to sing. You should also be sweating lightly and breathing harder than usual. Moderate exercise improves overall fitness, aids in weight management, and is suitable for most people seeking health benefits from being more active. 
• Vigorous exercise examples are running, fast cycling, intense aerobic classes, and high-intensity interval training. These activities usually require 70 to 85 percent of your maximum heart rate. During vigorous exercise, talking is difficult, and you are out of breath and sweating heavily. This level of activity increases cardiovascular fitness, burns a significant number of calories, builds strength, and improves endurance. It may not be suitable for beginners or people with certain health conditions. 

With these levels in mind, you can adjust the intensity based on your goals as follows: 

• For weight loss/health maintenance: Moderate intensity for 30 to 60 minutes, most days of the week. 
• For improving cardiovascular fitness or strength: Vigorous exercise three to five times a week, focusing on progressive overload — meaning to increase the difficulty of workouts to stimulate muscle growth and strength. 
• For muscle building: Focus on resistance training with moderate to high intensity (using weight, bodyweight exercises, etc.). 

Whatever your exercise level, it is always important to listen to your body. If you experience discomfort or pain, reduce the intensity, or consult a healthcare provider. 

If you have any pre-existing health conditions or are new to exercise, it's advisable to check with a fitness trainer or healthcare professional to ensure you're exercising safely and effectively. 

The key is finding a balance that not only challenges your body but also is sustainable and aligned with your personal fitness objectives. 

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.