The Borg Scale
The Borg Scale is a subjective way to determine the level of physical activity during therapeutic exercise. Dr. Gunnar Borg, the creator of the scale, has split it down from 6 to 20 score as a reference for heart rate: multiplying Borg’s score by 10, gives the result value roughly corresponding to the heart rate for the relevant activity level.
|How you might describe your exertion||Borg rating of your exertion||Examples (for most adults <65 years old)|
|None||6||Reading a book, watching television|
|Very, very light||7 to 8||Tying shoes|
|Very light||9 to 10||Chores like folding clothes that seem to take little effort|
|Fairly light||11 to 12||Walking through the grocery store or other activities that require some effort but not enough to speed up your breathing|
|Somewhat hard||13 to 14||Brisk walking or other activities that require moderate effort and speed your heart rate and breathing but don’t make you out of breath|
|Hard||15 to 16||Bicycling, swimming, or other activities that take vigorous effort and get the heart pounding and make breathing very fast|
|Very hard||17 to 18||The highest level of activity you can sustain|
|Very, very hard||19 to 20||A finishing kick in a race or other burst of activity that you can’t maintain for long|
You can also use a modified Borg ten-point Scale.
- resting state;
- very easy;
- moderate load;
- moderately difficult;
- very difficult;
- moderately heavy;
- very hard;
- maximum load.
- Borg G.A. Psychophysical bases of perceived exertion. Medicine and Science in Sports and Exercise. 1982; 14:377-381.