A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two, each week. Learn more about getting started with physical activity to improve health. If you want to do more vigorous-level activities, slowly replace those that take moderate effort like brisk walking with more vigorous activities like jogging. If you are doing moderate-intensity physical activity, such as walking or hiking, you can talk, but not sing during the activity. Here are some examples of activities that require vigorous effort: If you’re being active at a vigorous level, you won’t be able to say more than a few words without pausing for a breath. You may use the Talk Test to gauge the intensity of your aerobic physical activity. Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit.
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