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SESK: Stuff Everyone Should Know · sesk.info/run-effort-scale

On a 0 to 10 effort scale where sitting is 0, where does vigorous effort begin?

Vigorous effort starts at 7 or 8.

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  1. 3 or 4
  2. 5 or 6
  3. 7 or 8 ✔

Why: The CDC rates effort from 0 (sitting) to 10 (all-out). Moderate is a 5 or 6 and vigorous starts at 7 or 8. The same pace can be moderate for a very fit runner and vigorous for a beginner.

Huh, didn't know that: The CDC lists jogging or running as an example of vigorous-intensity activity.

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On a scale of 1 to 10, my effort on the couch is a solid zero.
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References

Answer: 7 or 8. The CDC rates effort from 0 (sitting) to 10 (all-out). Moderate is a 5 or 6 and vigorous starts at 7 or 8. The same pace can be moderate for a very fit runner and vigorous for a beginner.

  1. CDC: How to Measure Physical Activity Intensity www.cdc.gov/physical-activity-basics/measuring/index.html
    Relatively vigorous-intensity activity begins at a 7 or 8 on this scale.
    Checked 2026-10-12.

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