Here's an easy way to assess the intensity of your workout without a fitness tracker

Speech tests are based on understanding physical activity's effect on your heart rate and breathing.

If you want to test the assertiveness of your workout and meet your physical activity requirements, you can do so without a fitness belt, apps, or software. The Speech Test is the most straightforward tool available to anyone who needs to understand the effects of physical exercise on your heart rate and breathing.

"In general, if you do moderate-intensity activity, you can talk but not sing during the activity," according to a study published on the Centers for Disease Control and Prevention website. Such activities may include brisk walking (3 miles per hour), water aerobics, cycling slower than 10 miles per hour (mostly on flat ground), tennis, ballroom dancing, or gardening. Your breathing will be difficult, but you will be able to talk while doing the activity. 

On the someother hand, if you work at a high intensity, you won't be able to say more than a few words without holding your breath. Such activities may include walking, jogging or running, swimming, tennis (singles), aerobic dancing, cycling at 10 miles per hour or faster, including hills, jumping rope, strenuous gardening, hiking or rock climbing, and rugged backpacking.

The World Health Organization recommends a weekly accretion of 150 minutes of moderate to vigorous physical activity, declining the risk of high blood pressure, heart disease, type 2 diabetes, cancer, and premature death.

At least 1 hour of moderate to vigorous physical activity daily is required for children under 18.