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Relative Intensity
Relative intensity measures the effort as a proportion of maximum
capacity effort.
Heart rate, compared with age-predicted maximum heart rate, can be
used to assess intensity but may be affected by factors such as medical
conditions and medication use.
Moderate intensity:
50% to 70% of maximum heart rate
Vigorous intensity:
70% to 85% of maximum heart rate
The Talk Test is a validated and reliable tool to assess relative intensity.
Low intensity:
Can sing during the activity
Moderate intensity:
Can speak comfortably but not sing
Vigorous intensity:
Cannot speak more than a few words
The type of physical activity refers to the form of movement,
and is classified as:
➤ Aerobic (endurance or cardio), such as dancing, swimming, and hiking
➤ High-intensity or anaerobic activity, such as sprinting, high-intensity
interval training, and short-duration maximal-effort work
➤ Resistance training (muscle-strengthening activities) such as using
exercise bands, performing squats, and carrying heavy loads
➤ Balance training, such as standing from a sitting position, heel-to-
toe walking, and using wobble boards
➤ Stretching and flexibility exercises
Sedentary Behavior
➤ Sedentary behavior is defined as any waking activity with an
energy expenditure of 1.5 METs or less while in a sitting, reclining,
or lying position. Sedentary behavior is associated with increased
risks of all-cause mortality, cardiovascular disease mortality, cancer,
and metabolic disorders, including diabetes mellitus, hypertension,
dyslipidemia, as well as musculoskeletal conditions such as knee
pain and osteoporosis.
