Get More Vigorous Exercise


Get more vigorous activity

Are you managing to get the recommended 150 minutes of moderate to vigorous physical activity in per week? If not, you’re not alone. Physical activity is so important. Get more vigorous exercise and you’ll perform better in work and life.

Get at least 150 minutes per week of moderate intensity activity or 75 minutes of vigorous aerobic activity.

What does vigorous activity mean?

The intensity of vigorous is of course greater than moderate physical activity.

Examples of moderate-intensity aerobic exercise include: Dancing, gardening, brisk Walking (2.5 miles per hour or higher), biking (less than 10 miles per hour) and more.

“Get More Vigorous Exercise”

Examples of vigorous-intensity activity


Running is a great activity that will get your entire body moving and help you reach your fitness goals quicker. Start small with something like couch to 5k or start a lunchtime run club at your workplace. Set a goal like running a 5k  or set yourself and your colleagues a challenge such as a 10k or half marathon.

Swimming Laps

Swimming is a great workout that targets your entire body. There’s no stress on the joints and it’s a great aerobic activity that you can make more vigorous. Add intervals and make it a harder workout.


Cycling to work is one of the easiest ways to get your 150 minutes in. If you cycle vigorous (about 11 mph or over) you’ll be reaching your fitness goals easily.

HIIT session

High Intesiity Interval Training (HIIT) sessions have become really popular. These sessions often last no longer than 30 minutes and are a great way to target the entire body. They’ll burn but you’ll feel great after

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