What is considered moderate intensity exercise and how can it benefit overall health and fitness?

Moderate intensity exercise is physical activity that raises your heart rate and makes you breathe harder, but still allows you to carry on a conversation. Examples include brisk walking, cycling, or swimming. Engaging in moderate intensity exercise can improve cardiovascular health, boost mood, increase energy levels, help manage weight, and reduce the risk of chronic diseases like Heart disease and Diabetes. It also strengthens muscles and improves overall fitness levels.