Measuring Your Exercise Intensity

The American College of Sports Medicine recommends adults get at least 150 minutes of moderate-intensity exercise per week. This can be broken up into 30-60 minutes of moderate-intensity exercise 5 days per week, 20-60 minutes of vigorous-intensity exercise 3 days per week, or a combination of both. Try using the Talk Test to measure your exercise intensity.


You can talk but not sing. You will not be able to say more than a few words between breaths.
·         Walking briskly (3 mph or faster, but not race walking)·         Bicycling slower than 10 mph

·         General gardening

  • Race walking, jogging, or running
  • Aerobic dancing
  • Swimming laps


About ACI Specialty Benefits

ACI Specialty Benefits ranks in the nation’s Top-Ten providers of Employee Assistance Programs (EAP), corporate wellness programs, student assistance, corporate concierge, and work/life services to corporations worldwide. ACI partners with clients to Perk Up employee engagement and performance with benefit programs that improve morale, productivity and the bottom-line. With a 95% customer retention rate and over 7 million lives covered. ACI remains a privately-owned specialty benefits corporation, headquartered in San Diego. For more information, visit or call 800.932.0034.
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