Use the Talk Test to Understand Exercise Intensity

Exercise intensity is personal: the same walk can feel easy to one person and challenging to another. The CDC describes a simple talk test. During moderate-intensity activity, you can usually talk but not sing; during vigorous activity, speaking more than a few words may be difficult.

Apply the talk test

• Warm up at an easy pace.
• Notice your breathing and ability to speak.
• Adjust speed or effort to match your plan and ability.

Device readings, when available, can add context, but they do not replace how you feel or individualized medical advice. People with chronic conditions or plans to increase intensity substantially should consider guidance from a qualified health professional.