Moderate Aerobic Exercise Guidelines

Definition and Measurement

Moderate-intensity aerobic exercise is activity performed at 3.0–5.9 times the resting energy expenditure, where you can talk but not sing during the activity, as defined by the British Journal of Sports Medicine 1
The "talk test" is a clinically useful way to assess moderate-intensity exercise, where you should be able to hold a conversation but not sing, according to the British Journal of Sports Medicine 1
Moderate intensity can be measured by the degree of breathlessness during activity, with noticeable but not severe breathlessness, as stated by the British Journal of Sports Medicine 2
Metabolic equivalents (METs) can be used to measure moderate intensity, which equals 3.0–5.9 times the amount of energy spent at rest, as defined by the British Journal of Sports Medicine 1

Brisk walking is a commonly cited example of moderate-intensity aerobic exercise, as recommended by the British Journal of Sports Medicine 3
Cycling at a comfortable pace is an example of moderate-intensity aerobic exercise, as stated by the British Journal of Sports Medicine 2
Swimming continuously is an example of moderate-intensity aerobic exercise, as recommended by the British Journal of Sports Medicine 2
Tennis (recreational doubles) is an example of moderate-intensity aerobic exercise, as stated by the British Journal of Sports Medicine 4
Water aerobics is an example of moderate-intensity aerobic exercise, as recommended by the British Journal of Sports Medicine 2

Adults should perform at least 150–300 minutes per week of moderate-intensity aerobic activity, as recommended by the British Journal of Sports Medicine 1, 5
The minimum recommended duration is 150 minutes weekly (2.5 hours), as stated by the British Journal of Sports Medicine 4
The optimal range is 150–300 minutes weekly for substantial health benefits, as recommended by the British Journal of Sports Medicine 4
The activity should be spread throughout the week rather than concentrated in 1–2 days, as stated by the British Journal of Sports Medicine 2

Moderate-intensity exercise can be substituted with vigorous-intensity activity at approximately a 2:1 ratio, as recommended by the British Journal of Sports Medicine 1, 5
150 minutes of moderate activity is equivalent to 75 minutes of vigorous activity, as stated by the British Journal of Sports Medicine 4
300 minutes of moderate activity is equivalent to 150 minutes of vigorous activity, as recommended by the British Journal of Sports Medicine 4

Adults ≥65 years, those with chronic conditions, or individuals with disabilities should aim for the same 150 minutes weekly target but may need to adjust based on their health status and capabilities, as recommended by the British Journal of Sports Medicine 4, 7
When unable to meet guidelines, special populations should perform as much physical activity as their abilities and conditions allow, as stated by the British Journal of Sports Medicine 8