What do moderate- and vigorous-intensity mean?

Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation — it's probably moderately intense. Examples include—

Walking briskly (a 15-minute mile).
Light yard work (raking/bagging leaves or using a lawn mower).
Light snow shoveling.
Actively playing with children.
Biking at a casual pace.

Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it's probably vigorously intense. Examples include—

Jogging/running.
Swimming laps.
Rollerblading/inline skating at a brisk pace.
Cross-country skiing.
Most competitive sports (football, basketball, or soccer).
Jumping rope.

The following table shows calories used in common physical activities at both moderate and vigorous levels.

Calories Used per Hour in Common Physical Activities
Moderate Physical Activity	Approximate Calories/30 Minutes for a 154 lb Person¹	Approximate Calories/Hr for a 154 lb Person¹
Hiking	185	370
Light gardening/yard work	165	330
Dancing	165	330
Golf (walking and carrying clubs)	165	330
Bicycling (<10>	145	290
Walking (3.5 mph)	140	280
Weight lifting (general light workout)	110	220
Stretching	90	180
Vigorous Physical Activity	Approximate Calories/30 Minutes for a 154 lb Person¹	Approximate Calories/Hr for a 154 lb Person¹
Running/jogging (5 mph)	295	590
Bicycling (>10 mph)	295	590
Swimming (slow freestyle laps)	255	510
Aerobics	240	480
Walking (4.5 mph)	230	460
Heavy yard work (chopping wood)	220	440
Weight lifting (vigorous effort)	220	440
Basketball (vigorous)	220	440
¹Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4.