Exercise Intensity in Grand Rapids, MI: How Hard Should You Work Out?

Exercise intensity describes how hard your body is working during physical activity. Your ideal intensity depends on your health, fitness level, and goals. Most workouts fall into three categories:

• Low intensity
• Moderate intensity
• Vigorous intensity

For most adults in Grand Rapids, Michigan, moderate-intensity exercise is the sweet spot for health benefits and long-term consistency.

The U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity physical activity per week (for example, 30 minutes on most days), plus a general focus on moving more and sitting less. This applies to both women and men.

In West Michigan, that might mean brisk walks on the Grand River paths, biking the White Pine Trail, or shoveling snow at a pace that raises your heart rate in winter.

Why Exercise Intensity Matters in Grand Rapids

Living in Grand Rapids means dealing with:

• Cold, snowy winters that can limit outdoor activity
• Hot, humid summers that can increase heart rate and dehydration risk
• A population with common Midwestern health issues like heart disease, high blood pressure, and diabetes

Managing your exercise intensity helps you:

• Improve heart and lung health
• Control weight
• Reduce risk of chronic disease
• Stay safe while exercising in changing Michigan weather

If you have existing health conditions, getting your intensity right is especially important.

Pre-Exercise Screening: Check Your Health First

Before you ramp up your workouts in Grand Rapids, it’s wise to do a pre-exercise health screening, especially if you:

• Are over 40
• Have been inactive for a long time
• Are overweight or obese
• Have heart disease, high blood pressure, diabetes, or high cholesterol
• Have breathing problems such as asthma or COPD
• Have a family history of heart disease or sudden cardiac events

Local providers who can help

Consider a medical check-up before starting a new exercise program. In Grand Rapids, you can talk to:

• Your primary care provider at Corewell Health (formerly Spectrum Health)
• Trinity Health Grand Rapids primary care clinics
• Metro Health – University of Michigan Health
• Mercy Health clinics in the greater Grand Rapids area

You can also contact the Kent County Health Department or Grand Rapids Public Health programs for information about local wellness and physical activity resources.

How to Measure Your Exercise Intensity

There are three common, practical ways to measure exercise intensity:

1. Target heart rate (THR)
2. Talk test
3. Exertion rating scale (how hard it feels)

You may need to experiment to see which method works best for you.

Measuring Exercise Intensity Using Target Heart Rate

Your heart is your built-in intensity monitor. As exercise becomes more intense, your heart rate increases.

Step 1: Estimate your maximum heart rate

A simple formula is:

Maximum heart rate (maxHR) ≈ 220 − your age

This is only an estimate, so use it as a guide, not an absolute rule.

Step 2: Find your moderate-intensity target heart rate

For moderate-intensity exercise, aim for 50–70% of your maximum heart rate.

Below is an approximate target heart rate range for moderate intensity:

How to use this safely

• If you’re new to exercise, stay at the lower end of your target range.
• Gradually increase intensity as your fitness improves.
• Keep your heart rate lower during warm-up and cool-down.
• Consider a heart rate monitor, fitness tracker, or smartwatch to make tracking easier.

When to talk with a Grand Rapids doctor about heart rate

See a healthcare professional before starting or intensifying exercise if you:

• Have a heart condition or history of heart attack
• Take medications that affect heart rate (for example, beta-blockers)
• Have high blood pressure, diabetes, or kidney disease
• Are over 40 and haven’t exercised regularly in years

Your provider at Corewell Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health may adjust your target heart rate based on your medications and health status. In some cases, they may recommend using the talk test or exertion scale instead of heart rate.

How to Take Your Pulse Manually

If you don’t have a heart rate monitor, you can measure your pulse yourself.

When to check your pulse

• Before you start (resting heart rate)
• After 5–10 minutes of exercise
• At regular intervals during your workout
• During cool-down

Where to find your pulse

Radial pulse (wrist):

1. Turn one hand palm-up.
2. Place the first two or three fingers of your other hand on the inside of your wrist, just below the thumb.
3. Press lightly until you feel the pulse in the radial artery.

Carotid pulse (neck):

1. Place two fingers gently on one side of your neck, beside your windpipe.
2. Press lightly—do not press both sides of your neck at the same time.

How to count your heart rate

1. Use a watch or clock with a second hand (or a timer on your phone).
2. Count your pulse for 15 seconds.
3. Multiply by 4 to get beats per minute (bpm).

Example:
31 beats in 15 seconds × 4 = 124 bpm

Compare this number to your target heart rate range for your age.

Factors That Affect Heart Rate in Grand Rapids

Your heart rate can be higher or lower than expected for reasons other than exercise intensity. In West Michigan, consider:

• Hot, humid summer days – can raise heart rate and increase sweating
• Cold winter temperatures – shoveling snow or walking on ice can be more strenuous than it feels
• Caffeine intake (coffee, energy drinks)
• Time of day (heart rate can vary morning vs. evening)
• Hormone changes (thyroid conditions, menstrual cycle, menopause)
• Stress or anxiety (work, school, family)
• Cigarette smoking or vaping
• Certain medications (for blood pressure, heart rhythm, ADHD, etc.)

If your heart rate seems unusually high or low during exercise, talk with your healthcare provider in Grand Rapids.

Measuring Exercise Intensity with the Talk Test

The talk test is a simple, reliable way to check how hard you’re working—no equipment needed.

• Low intensity: You can talk and sing without getting out of breath.
• Moderate intensity: You can talk comfortably, but cannot sing.
• Vigorous intensity: You cannot say more than a few words without gasping for breath.

This is especially useful for outdoor activities in Grand Rapids—like walking downtown, biking along the Grand River, or cross-country skiing in winter—when you don’t want to stop to check your pulse.

Measuring Exercise Intensity with the Exertion Rating Scale

The exertion rating scale (also called the perceived exertion scale) is based on how hard the activity feels to you, considering:

• Breathing rate
• Heart rate
• Sweating
• Muscle fatigue

Exertion Rating Scale (0–10)

For moderate-intensity activity, aim to feel around level 3–7, depending on your fitness and health status.

Signs your body is working at a moderate level

• Faster heart rate
• Faster breathing, but still able to talk
• Feeling warmer
• Mild swelling in hands or feet
• Mild to moderate perspiration
• Mild muscle soreness a day or two afterward (especially if you’re not used to the activity)

You can keep a workout diary and record your exertion level. As you become fitter, the same activity will feel easier and your rating will go down—this is a sign you can safely increase your intensity or duration.

What “Moderate Intensity” Looks Like in Grand Rapids

Here are some examples of moderate-intensity activities common in Grand Rapids:

• Brisk walking around Heritage Hill or downtown
• Walking your dog at Riverside Park or Millennium Park
• Casual biking on the White Pine Trail or neighborhood streets
• Water aerobics or lap swimming at a local YMCA or community center
• Pushing a stroller on slightly hilly streets
• Shoveling light snow at a steady, comfortable pace
• Indoor treadmill, elliptical, or stationary bike at a Grand Rapids fitness center

You should feel like you’re working, but still able to hold a conversation.

Exercise Intensity Warning Signs: When to Stop

Stop exercising immediately and seek medical help if you experience:

• Extreme or sudden shortness of breath
• Wheezing, coughing fits, or breathing problems that don’t ease with rest
• Chest pain, pressure, or tightness
• Extreme or unusual sweating
• Dizziness, lightheadedness, or fainting
• Severe muscle pain or cramps that don’t improve with rest
• Nausea or vomiting during or after exercise
• Severe pain in any muscles or joints

If these symptoms occur, call your healthcare provider or seek urgent care. In an emergency, call 911. In Grand Rapids, emergency services can take you to nearby hospitals such as Corewell Health Butterworth Hospital or Trinity Health Grand Rapids.

Staying Safe with Michigan’s Seasons

Because Grand Rapids experiences cold winters and warm summers, adjust your intensity for safety:

In winter

• Warm up indoors before going outside.
• Be cautious with snow shoveling—it can be vigorous, especially for the heart.
• Watch for slippery sidewalks that make muscles work harder to stabilize.
• Dress in layers and avoid overexertion in extreme cold.

In summer

• Avoid the hottest part of the day when humidity is high.
• Drink plenty of water.
• Scale back intensity if you feel overheated or your heart rate is higher than usual for the same effort.

Where to Get Help in Grand Rapids, MI

If you’re unsure how to safely manage your exercise intensity or start a new program, consider:

• Your primary care provider (GP)
• Cardiologist or pulmonologist if you have heart or lung disease
• Exercise physiologist (often available through hospital-based wellness programs)
• Physiotherapist / physical therapist
• Certified fitness professionals at reputable Grand Rapids gyms or community centers

Local healthcare systems and resources include:

• Corewell Health (Spectrum Health) – Grand Rapids
• Trinity Health Grand Rapids
• Metro Health – University of Michigan Health
• Mercy Health clinics in the metro area
• Kent County Health Department and Grand Rapids Public Health for community wellness programs

Key Takeaway: Aim for Moderate Intensity for Maximum Health Benefits

For most adults in Grand Rapids, moderate-intensity activity is the safest and most effective level to improve health. Use:

• Target heart rate
• Talk test
• Exertion rating scale

to make sure you’re working hard enough to benefit, but not so hard that you put your health at risk.

By paying attention to your exercise intensity—and adjusting for Michigan’s seasons—you can build a safe, sustainable fitness routine that supports your long-term health in Grand Rapids.