We classify moderate-intensity physical activity as a heart rate of between 50-70% of your maximum, or a perceived exertion of 5-6 on a scale from 1-10, where you feel you are working hard, but you can still maintain a conversation. This might include activities such as brisk walking, dancing, or gardening. Vigorous activity is then classified as a heart rate between 70-85% of your maximum, with a perceived exertion of 7-8, where talking is difficult, but you can still manage short phrases. This may be achieved through activities such as running or jogging, hiking uphill, or through sports. We know the long-term benefits of aerobic activity include strengthening your heart and lungs and lowering things like blood pressure and cholesterol, improving endurance, stamina, and our overall mood and cognition, helping to manage weight, and ultimately lowering the risk of chronic diseases like heart disease and diabetes.
Strength training, also called resistance or weight training, involves exercises that improve muscle strength, power, and endurance by working against force or resistance. This can be achieved by lifting weights, using resistance bands, or performing bodyweight exercises done in a progressive overload technique. Strength training increases muscle strength and mass which declines with age. It helps to maintain bone health, reduces the risk of osteoporosis, and improves our metabolism, mental health, and functional fitness such as mobility, balance, and daily activity performance.
