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Department of Kinesiology

Forms of Physical Activity

Moderate Activity




Moderate intensity can be described as little to no sweating, slightly elevated heart rate/breathing,  but still able to carry on a conversation.




TypesModerate Intensity Activities
Leisure Time Activities
  • Walking at a brisk pace
  • Leisurely bicycle ride
  • Hiking
  • Boxing
  • Golfing
  • Playing Frisbee
  • Softball
  • Yoga
Home Activities
  • Actively playing with children
  • Gardening
  • Moderate housework
  • Mowing the lawn
  • Washing the car by hand


Vigorous Activity

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Vigorous intensity can be described as sweating, heavy breathing, definite raise in heart rate, and unlike moderate intensity, verbal communication becomes difficult. 

TypesVigorous Intensity Activities
Leisure Time Activities
  • Bicycling fast or uphill
  • Circuit training
  • Jogging/Running
  • Jumping Rope
  • Basketball
  • Football
  • Soccer
  • Tennis (singles)
Home Activities
  • Carrying heavy objects upstairs
  • Heavy snow shoveling/digging
  • Moving furniture


Muscle Strengthening



Muscle strengthening activities increase the strength and the endurance of your muscles. Muscle-strengthening should be done two or more days a week. This type of activity can be done at home with little or no equipment, if equipment is not available. Examples include weight lifting, push-ups, and resistance band training. 


 Here’s a link to a website with examples of muscle strengthening activities that can be done at home and at the gym:  http://www.cdc.gov/physicalactivity/everyone/videos/index.html



Bone Strengthening


 These activities are specifically recommended for children (under 17 years old) and are activities that create impact with the ground such as running or jumping rope.  The purpose of these activities is to strengthen the developing bones. Other examples include basketball, volleyball, hop scotch, and gymnastics.