Mediumintensity

Medium intensity refers to a level of exertion that sits between low and high effort and is commonly used in exercise science, fitness guidance, and health recommendations. It denotes a pace or workload that is sustainable for longer periods and is typically assessed by physiological and perceptual cues.

Physiologically, moderate intensity is often defined as about 3 to 5.9 METs and roughly 50 to 70 percent of maximum heart rate, though individual values vary with age and fitness. The Rating of Perceived Exertion (RPE) scale commonly places moderate intensity around 12 to 13 on a 6–20 scale. A practical cue is the talk test: during moderate activity, a person can speak in full sentences but not sing.

Common examples of medium-intensity activities include brisk walking, light cycling on level terrain, water aerobics, doubles tennis, and dancing. Engaging in moderate-intensity activity regularly is associated with improvements in cardiovascular fitness, weight management, and metabolic health.

Public health guidelines typically recommend at least 150 minutes per week of moderate-intensity aerobic activity for adults, or 75 minutes of vigorous activity, plus muscle-strengthening exercises on two or more days per week. People with chronic conditions, older adults, or those new to exercise should tailor intensity to their capabilities and consult a healthcare professional when starting new activities. Factors such as medications, environmental conditions, and individual health status can influence how an activity is classified as medium intensity, so a given task may be moderate for one person and light or vigorous for another.