Any kind of movement that leads to an elevated heart rate and breathing harder than normal. Brisk walking, dancing, biking, hiking, gardening or raking, running, swimming, playing sports, etc. The goal is to get at least 150 minutes per week of moderate activity or 75 minutes per week of vigorous activity.
“Moderate activity” is defined as activity that causes your heart to beat faster and your breathing to be heavier than normal but you’ll still be able to talk.
“Vigorous activity” means your heart rate and breathing are increased significantly, you’ll be sweating and it will be hard to talk much without getting out of breath.