Here is a guideline on the levels of exercise intensity:
For most people, moderate to vigorous exercise intensity is recommended to get the most benefit from your exercise routine. This means that your activity should get your pulse rate up, you should sweat and you should feel the exertion from your body. This could be about 150 minutes of moderate activity spread out throughout the week, or 75 minutes of vigorous aerobic activity. Moderate activity can include jogging or brisk walking or swimming. Vigorous activity can include fast dancing or running.
You should also incorporate strength training to your routine— that which strengthens you muscles, improves coordination, balance and flexibility. Strength training is recommended twice a week for a few minutes each time, and activities may include weight lifts, rock climbing, lunges or push ups.
If you are a beginner in working out, it’s ok to start with mild to moderate physical activity. You can start out with brisk walking for the first few days or weeks of your training, gradually picking up the pace to a more intense workout. You can then move on to a light jog, then onto a regular jog. If you find your pace hard to sustain, you could always pause to catch your breath before starting to pick the pace up again.
Having an intense workout is good for the body but you should still be careful not to overexert yourself. Going past what your body can endure may lead to injuries. You should also be especially careful if you have medical conditions such as heart disease, diabetes or are obese. It is best to seek the advice of your doctor so that he can recommend the right exercise intensity for you.