Of course, what is "intense" and "moderately intense" differs from person to person. For these new guidelines, moderate intensity means that your heart beats at least 20 times more each minute than when at rest. Moderate also means you are breathing harder but can still talk to someone else. You may begin to sweat slightly.

The average adult in good health who can walk a distance of two miles in 30 minutes is usually exercising at a moderately intense level.