Here are some examples of moderate-intensity and vigorous-intensity physical activities:

Moderate-intensity physical activities:
- Brisk walking
- Dancing
- Leisurely bicycling
- Swimming at a slow pace
- Water aerobics
- Gardening and yard work
- Doubles tennis
- General housework and cleaning

Vigorous-intensity physical activities:
- Running or jogging
- Fast cycling or mountain biking
- Swimming laps or competitive swimming
- Aerobic dancing or Zumba
- Jumping rope
- Hiking uphill or with a heavy backpack
- Singles tennis or racquetball
- High-intensity interval training (HIIT)

you can also combine moderate and vigorous activities to meet the World Health Organisation's guidelines. Just make sure to consult with a healthcare professional before starting a new exercise program, especially if you have any pre-existing health conditions or concerns.
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