Examples of activities and Intensity

 

Physical activity can be at any intensity, from a simple twitch of a muscle to an all-out sprint. In practice, physical activity can be viewed as a continuum from sedentary behavior to vigorous intensity activity.

Intensities are broadly categorized according to energy expenditure using a standard measure of intensity, metabolic equivalents (METs). The broad categories are sedentary behavior, light activity, moderate activity and vigorous activity.

The following table documents some examples of physical activities at each intensity level. Depending on the individual and the activity involved, activities may overlap intensity categories or change categories completely.

 

Intensity	Example Activities
Sedentary Behavior	Sitting, lying
Standing	Standing still
Light Physical Activity (LPA)	Slow walking, shuffling around the house
Moderate Physical Activity (MPA)	Brisk walking, jogging, light swimming, stair climbing
Vigorous Physical Activity (VPA)	Fast running, fast cycling, sprinting

 

Physical activity has been shown to reduce anxiety as a condition (individual physical exercise, without continuity), anxiety as a personality trait (continuous performance, "exercise" of certain physical activities), psycho-physiological signs of anxiety - blood pressure and heart rate (moderate physical activity can lead to a decrease in the intensity of short-term physiological reactivity and encourage recovery from short-term physiological stressors. 

For people with a severe depressive episode and anxiety disorder, long and short walks proved to be the most effective; for people with substance abuse disorders, bipolar disorder and frequent psychotic decompensation, "strenuous" gymnastics and riding proved to be the most effective.