Fitness trackers

Here’s a simple way to gauge your exercise intensity without fitness trackers

If you want to test the intensity of your coaching and meet physical activity requirement guidelines, you can do this without using a fitness bracelet, app or software. The “conversation test” is the simplest tool available to anyone, based on understanding the effects of physical activity on your heart rate and breathing.

“In general, if you do moderate intensity activityyou can talk but not sing during activity,” says a study published on the Centers for Disease Control and Prevention to place. Such an activity could be a brisk walk (3 miles per hour), water aerobics, ride a bike less than 10 miles per hour (on mostly flat ground), tennis, ballroom dancing, or gardening. Your breathing will be labored, but you will be able to converse while performing such activities.

Activities like gardening are considered moderate-intensity activities. (Photo: Pexels)

On the other hand, if you’re doing a strenuous activity, you won’t be able to say more than a few words without pausing to breathe. These activities may include walking, joggingor running, swimming, tennis (single), aerobic dancing, riding a bike at 10 miles per hour or faster, which may include hills, jump ropes, heavy gardening, hiking uphill, or with a heavy backpack.

The World Health Organization recommends a weekly accumulation of 150 minutes moderate to vigorous physical activity that can reduce the risk of hypertension, heart diseasetype 2 diabetes, cancer and early death.

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For children under 18, the requirement is 60 minutes or more of moderate to vigorous daily exercise.

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