Moderate exercise includes activities that elevate heart rate and breathing but still allow conversation. Examples include brisk walking, cycling at a casual pace, or swimming. Engaging in these activities for at least 150 minutes weekly is recommended for health benefits. Additionally, gardening, dancing, and recreational sports like doubles tennis can fall into this category. The emphasis is on maintaining a level of intensity that promotes health without overwhelming the individual, making moderate exercise an accessible entry point for many seeking to improve their fitness.