What counts as vigorous-intensity activity?

Examples of activities that require vigorous effort for most young people include:

• playing chase
• energetic dancing
• swimming
• running
• gymnastics
• football
• rugby
• martial arts, such as karate
• cycling fast or on hilly terrain

Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.