Sure! Here are some examples of moderate and vigorous-intensity physical activities that can help you meet the guidelines set by the World Health Organisation:

Moderate-intensity activities:
- Brisk walking
- Cycling at a moderate pace
- Swimming
- Dancing
- Water aerobics
- Gardening or doing yard work
- Tennis (doubles)
- Golf (walking and carrying clubs)
- Housework, such as vacuuming or mopping

Vigorous-intensity activities:
- Running or jogging
- Cycling at a high speed or on hills
- Swimming laps
- Aerobic dance
- Playing basketball, soccer, or other team sports
- Jumping rope
- Hiking uphill or with a heavy backpack
- Heavy yard work, such as chopping wood
- Competitive sports, such as racquetball or squash

Remember to always consult with a healthcare professional before starting a new exercise routine, if you have any health concerns or conditions.
spam fails_task lang_mismatch pii not_appropriate hate_speech sexual_content quality toxicity humor helpfulness creativity violence